Find yourself somewhere comfortable to sit,
Either sitting down or lying on your back with a cushion to support your head.
Start by relaxing your body and releasing all tension.
So tense up all of your muscles,
Hold it tightly for a few seconds.
Now let go,
Allowing your arms to go limp and your legs to also go limp.
Feel your arms and your legs becoming loose and relaxed.
Now relax your neck and your back by letting your spine go limp.
Release the hold of your muscles all the way from your head down your neck,
Along each vertebra to the tip of your spine.
Now breathe in deeply,
Drawing air fully into your lungs,
Really filling them up.
Now breathe out slowly and gently,
Releasing all the air from your lungs.
Breathe in again,
Slowly and deeply.
Pause for a moment and hold the breath.
Now breathe out.
Again draw a deep breath in slowly and deeply and hold the breath and breathe out.
One more time,
Deep breath in,
Hold the breath and breathe out.
In and out.
In and out.
With each breath you exhale,
You become more and more relaxed.
Feel your body giving up all the tension and you are becoming more and more relaxed,
More and more calm and more and more peaceful.
Now I want you to feel a wave of relaxation flow upwards from the soles of your feet,
Through your ankles,
Your lower legs,
Feel it rise into your hips and your pelvic area.
Feel it as it goes into your abdomen,
Your chest,
Your back,
It goes into your hands,
Your lower arms,
Through your elbows and your upper arms.
This beautiful wave of relaxation continues to go through your shoulders and your neck,
Up the back of your head,
Through your face and the top of your head this beautiful wave of deep relaxation.
You feel peaceful and calm.
Now allow your entire body to rest.
Your body is fully relaxed.
Allow the visualization relaxation to begin.
Now I want you to imagine you are walking towards the ocean,
Walking through a beautiful tropical forest and you can see the trees around you and you can smell the fresh clean air and you can hear the waves as they gently come into the shore and you can smell the ocean spray.
The air is moist and warm and you can feel a pleasant cool breeze blowing through the trees.
You walk along your path coming closer to the sea and as you come to the edge of the trees you see the brilliant deep blue colour of the ocean ahead and you can hear that magnificent sound of the ocean waves.
You walk out of the forest and onto a long stretch of glorious white sand.
Sand is very soft.
Now imagine taking off your shoes and walking through the hot white sand towards the water and you can feel the sand beneath your feet and you can feel it beneath your toes and in between your toes as you walk along and you hear the waves coming into the shore.
You can smell the clean salt water,
You can even smell the sand.
You look out at the ocean and it is the deepest blue you have ever seen,
Like a dazzling sapphire gem.
See the waves as they come up onto the sand and you watch as they flow back towards the ocean ebbing and flowing.
And you watch as the waves come up onto the sand then flowing back into the ocean.
Coming up and flowing back.
Coming up and flowing back.
Just enjoy the ever repeating rhythm of the waves.
Now see yourself walking towards the water over the fine hot sand and you are feeling very hot and just a little bit sticky.
You can see the sparkles of sunshine dance upon the water's surface like a million tiny stars all shining just for you.
As you approach the water you can feel the spray from the ocean on your skin.
Cool and wet.
You walk closer to the waves and you can feel the sand becoming wet and firm beneath your feet.
A wave washes over the sand towards you and you can feel it touch your toes before it gently recedes feeling cool and quite wonderful.
As you step forward more waves wash over your feet and it feels so cool and calming.
So nice.
Walk further into the clean clear water.
You can see the white sand underneath the water.
You can feel it between your toes.
You can even see a few small fish swimming rapidly past you.
The water is a pleasant relaxing temperature providing relief from the hot sun.
It is cool but not cold.
You walk further into the water and you take a gentle swim around.
Enjoy the ocean for a few minutes and allow yourself to float and drift around in the beautiful deep blue ocean.
And as you do you become more and more relaxed.
Enjoy the ocean.
Enjoy how it makes you feel.
Just float around for just a little while.
You walk back out of the water and back onto the beach.
Feeling again the soft sand beneath your feet and your toes.
Stroll along the beach at the water's edge.
You feel free of any worries.
You feel no stress.
You feel only calmness and peacefulness.
Up ahead of you is a comfortable lounge chair and a towel just for you.
Now I want you to sit or lie down in that chair or spread the towel on the sand.
And I want you to just relax on the chair or the towel.
It's your choice.
I want you to enjoy the sunshine and feel the cool gentle breeze upon your face.
And listen to the waves as they ebb and they flow.
And you feel calm,
Relaxed and so very,
Very peaceful.
All of your stresses have just melted away.
So just sit or lie there for a while and enjoy the complete bliss of pure relaxation.
Now I want you to sit or lie down in that chair or the towel.
And I want you to just relax on the chair or the towel.
And I want you to just relax on the chair or the towel.
And I want you to just relax on the chair or the towel.
And I want you to just relax on the chair or the towel.
Your eyes begin to feel very heavy and your eyelids are beginning to droop.
And your body feels so peaceful,
So relaxed,
So calm and so very,
Very heavy.
Close your eyes and just listen to the sounds of the beautiful deep blue ocean.
You feel your breathing as it begins to slow down and your chest is just gently rising and falling.
And you listen to the rhythm of the waves as they gently begin to lull you into a beautiful restful sleep.
Just listen to the waves.
Listen to the waves as you go deeper and deeper into sleep.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
Just listen to the waves.
