Taking an easy breath in and on the out breath you can let your eyelids close and allowing your attention to gently focus on your breath right now.
Breathing in whatever way is happening naturally and as you focus on the air moving in and out through your nostrils you can feel yourself relaxing and you can bring that sense of relaxation all the way through your body now feeling the support of the chair or the bed or the floor wherever you are actually situated right now feeling that support as you allow the calmness and relaxation through your whole body noticing areas of tension noticing areas of discomfort or comfort and allowing it all just to be as it is not changing anything and sensing the calm growing inside thoughts and feelings might be roaming around inside and you can just begin to detach from those and watch them as if they were on an external screen or clouds drifting across a big sky and you're noticing this sense of calm growing that's right and just for now any sound you hear including the sound of my voice is a signal for you to move deeper and deeper into calm and now imagine that you're walking along a beautiful country road with a beautiful view of the mountains and a beautiful view of the sea with each step you take you can feel the earth meeting the soles of your bare feet the earth feels cool underneath as you stroll along arms free you look up and the big sky stretching out in all directions noticing how it is still and vast you can hear the sound of the birds in the trees and you can smell the clear clean air of the countryside as you move along noticing the different green of the tree leaves and the grass and you're walking towards what looks like a very dense forest and as you come closer you feel yourself being drawn into this place it's got a very quiet serene energy in here and you feel the change in temperature now that there's no sun and the trees feel like they're just wanting to hug you as you walk along and you know in this place that you're very very safe there's an energy here that supports you and the cool air that you breathe in is meeting your lungs and filling them with oxygen you take a moment to veer off the path you walk through a clump of trees to a clearing and there's a beautiful pond with rocks all around noticing these beautiful multi-colored rocks they're so strong and quiet solid and still holding the peace in this place as you come closer to the pond you're fascinated by the clarity of the water and you can see all the way to the bottom and as you sit down on a beautiful flat rock you gaze into the water's surface and see yourself reflected back and as you look into your own eyes you know that you're meant to be existence wants you here and as you gaze into your own eyes and see yourself you know that you're meant to be here a part of it all you have a space a space here and it's yours as you take in this beautiful feeling of belonging your breathing becomes deep and slow you are safe you are supported just being you as you breathe in once more the beautiful air in this place looking around at the wonderful plants feeling a sense of deep relaxation and connectedness inside your heart feels full your body feels calm and your mind is at peace as you begin now to stand up and take a walk out of this forest you give thanks for this message you continue your walk out of the forest feeling a sense of purpose and just being here on this and bringing that with you now as you start to come back feeling yourself in the room noticing your hands and feet your body taking a nice breath in and on the out breath you can open your eyes
