Find a comfortable seated position.
It might be resting on grass or seated on the earth.
If you're inside it may be on your favourite chair or a soft place.
And wherever you are,
Seated and calm,
We'll close our eyes and take five deep breaths.
Inhaling deeply through your nose and exhaling slowly through our mouths.
With each breath notice your body begin to relax.
Now we'll imagine we are sitting outside under a bright sunshine.
If you are in fact seated outside then all the better.
The sun shines overhead and you feel the sunshine warm and brighten your body one part at a time.
Starting with your toes they feel warm and comforted.
And the light moves up over your legs,
Hips,
Tummy,
Chest and heart.
Light and shines over your shoulders,
Arms,
Neck and face.
And finally the very top of your head.
Notice the sun's warmth cover every single part of you from the tips of your toes to the top of your head.
Notice how it feels to bask in the warmth of the sun.
Take your time to enjoy,
To savour this warmth and this light.
Now,
Visualise in front of you a body of water.
It could be a lake still and sparkling.
It could be an ocean,
A river or a beautiful turquoise swimming pool.
Take your time as you gently rise in your mind's eye from your seated place.
Take a deep inhale and dive into the water.
Notice how the water feels on your face and skin.
Feel the sensation of the cooling water as you dive into the water,
Diving deeper and deeper.
Feel the sensations of diving deep into the water,
Cool,
Calm and quiet.
As you start to rise and come up to the surface,
You take a nice deep breath of air before diving back in under the water.
Descending once more into the deep,
Into the depth,
Into the quiet.
And once more,
We ascend and surface,
Taking a nice deep breath.
Here on the sparkling surface of this water,
We feel both the cool and refreshing water and the warming sun,
The rays kissing our cheeks and the light sparkling and bouncing off the water around us.
Take your time to feel these sensations,
To feel the warmth and the cool,
To experience the light and the water around you.
Take a deep breath and relax.
Take a deep breath and relax.
And as the time comes to leave the water,
We take our time,
Find your way easefully back to dry land.
Notice your transition of slowly rising from the water.
The air feels cool on your skin and soft earth beneath your feet.
The sun's rays warm and dry your face,
Your arms,
Your entire body.
Feel the sun's warmth dry and soothe you from head to toe.
And when we feel dry and warmed from the sun,
We once more return in our mind's eye to our easeful seat in the sunshine,
Bringing awareness back to our breath,
Slow inhales and easeful wallpaper.
Take one more deep breath in through the nose and out through the mouth.
Gently open your eyes and lean into the calmness of the mind and the body as you return to your summer's day.
May the day be blissful,
Calm and filled with joy.
May the day be blissful,
Calm and filled with joy.
