And now find a comfortable posture.
Perhaps you're sitting,
Maybe even lying down.
Just be sure that you are comfortable and stable and undistracted.
And then take a gentle deep breath in and gently breathe out.
And allow your body to begin to settle down and release the day's tensions.
Soften your eyes behind those closed lids.
Exhale tension and gripping in your face,
Your throat,
Your shoulders and your hands.
And in the landscape of your mind,
I'd like you to take yourself to a beautiful place in nature.
Use your imagination.
Perhaps you're on a peaceful island,
In the mountains or in the country.
Your perfect setting.
And in your imagination create a wonderful day.
A warm summer afternoon or early evening.
There's a soft gentle breeze that gently caresses your skin,
Your hair.
And there's nothing that you need to do right now.
Just relax and enjoy your special place.
Imagine yourself resting somewhere,
Watching your perfect scene.
The sun is beginning to set.
And as you watch it gradually lower over the horizon,
You feel more at peace and more relaxed.
And as the sun begins to set,
Covering the once blue sky with beautiful splashes of color,
Streaks of crimson and yellow gold.
And they blend into the endless blue as you sit and watch.
And before your eyes,
The colors and hues begin to change as the sky becomes darker.
And as your mind may begin to drift a little as you go deeper into this relaxed inner place,
That wonderful place deep within you.
And as you enjoy your perfect place,
Let the colors of the sunset fill the space in your inner mind.
And the colors may change from time to time as the sun goes down and darkness falls.
Imagine now a curtain,
A veil or a cloak being drawn across the sunset of your mind.
And as those colors are still there on the other side of that veil,
But now all you see is darkness.
Darkness in place of color.
But it's a comfortable darkness,
It feels safe,
Secure,
Like a warm blanket wrapped around you.
And you feel as if all of your physical,
Emotional and spiritual needs have been met.
And you let yourself now think of an ocean,
A beautiful blue ocean.
And deep down in the ocean bed exists another world,
A world teeming with life and colors and sounds and movement of which normally you're not aware.
Let yourself feel part of this existence down here on the ocean bed,
Knowing that up there is the surface beneath the air and the sky and the world and the sun that is setting over the blue ocean.
It is a comfortable feeling here.
There is a peaceful serenity deep within you and it makes you feel calm.
It makes you feel relaxed.
It makes you feel peaceful,
At ease and confident.
Connect with this place inside of you.
And let those feelings of relaxation,
Calmness,
Peacefulness and confidence fill you.
And now as you take a gentle,
Full breath in,
You can feel yourself beginning to float back to the surface.
And as you do,
You're taking with you those feelings of calmness,
Peacefulness,
Ease and confidence.
And as you begin to slowly deepen your breath and gently move your body,
When your eyes open and your meditation ends,
Stay connected with those feelings and take them with you out into the world.
