Make yourself comfortable by sitting or lying down with a straight relaxed spine.
Close your eyes and begin by taking some nice long deep breaths.
Breathe deeply into your lungs and exhale slowly.
On your next inhale,
Breathe in relaxation.
On your exhale,
Let go of any tension.
Breathe in relaxation.
Breathe out all tension.
Feel the relaxation spreading down through your body,
Oozing its way deep into any tight or tired areas,
Softening and releasing them.
As you become more and more relaxed,
Feel your body beginning to grow heavier and heavier.
Feel your shoulders releasing,
Sinking down,
Your arms becoming still and relaxed,
Growing heavy with your breathing.
And feel them falling away as you let go.
Send the deep relaxation into all of your organs,
Feeling them growing soft and subtle.
Crawl in a long deep relaxing breath and feel your chest opening and expanding.
Feel the air soothing and nourishing as it slowly cycles through your lungs.
Your head is cradled and supported,
Your forehead,
Your eyes,
Your mouth growing soft and relaxed.
Allow all expression to simply melt away.
Feel the relaxation flowing down your spine and radiating out into your muscles.
Imagine hundreds of tiny weights attached to your back,
Gently pulling you down,
Feeling yourself growing heavy with relaxation,
Sinking down into the support below you.
Your hips and thighs releasing and relaxing,
Sinking down.
Your knees,
Your calves and your feet becoming heavier and heavier.
Your body is heavy and relaxed.
Breathe in relaxation,
Feel yourself letting go.
Let go of your role.
Let go of your situation.
Let go of your history.
Let go of your past and simply be here,
Be present,
Be still.
Let go of attachment to any thoughts that arise,
Observing them without judgement and simply allowing them to pass with your breath.
And you can now begin to focus on an idea,
The idea of peace.
Explore what deep peace means for you.
Is there a symbol you feel represents it best?
The symbol could be a white rose or a white feather or perhaps a circle or a symbol of balance.
Focus your awareness on this symbol,
Allowing it to become clearer and clearer.
With your focus on the image of peace.
Find your mind on the idea of peace.
How does deep peace feel to you?
Allow this feeling of peace to fill your body.
Watching as it fills every cell from the top of your head to the tips of your toes.
Let go of your past and simply be here,
Be present,
Be still.
Breathe into this peace and surrender.
Let go of your past and simply be here,
Be still.
Let go of your past and simply be here,
Be still.
Let go of your past and simply be here,
Be still.
Let go of your past and simply be here,
Be still.
Let go of your past and simply be here,
Be still.
Let go of your past and simply be here,
Be still.
Let go of your past and simply be here,
Be still.
You begin to feel the soft warmth touching your face.
Turning your eyes up,
You see the shining orb of the sun.
The sun's rays flow down over you,
Soothing and relaxing all the muscles in your face and body.
Breathe in the sun's rays.
Bathe in the serenity of this warm light.
Your mind is soothed and still.
Your body is resting and relaxed.
Breathe in the serenity of this warm light.
You become aware that you are lying in a small boat.
Floating effortlessly down a slow moving stream.
Your body is cradled in comfort by layers of soft cushions.
You sink deep into their support.
Feeling completely safe,
Completely held,
Completely supported by the little boat as it floats on.
Above you the sky is a beautiful rich blue.
White hazy clouds drift effortlessly by and you find yourself observing them with still and silent awareness.
The gentle movements of the little boat lull you deeper and deeper into peace.
You feel yourself drifting deeper and deeper into stillness,
Into silence,
Into serenity.
Rest in this space,
Watching the clouds drift effortlessly by.
Listening to the soft sounds of the water gently lapping as the boat floats weightlessly on.
You are completely safe,
Supported and at peace.
You feel yourself drifting deeper and deeper into stillness,
Into serenity.
You feel yourself drifting deeper and deeper into stillness,
Into serenity.
You feel the boat beginning to slow.
And in a few moments you can feel yourself beginning to drift back,
Back into the room,
Back into your body.
Simply become aware of your breath.
Feel the rise and fall of your chest.
Notice the temperature of the air as it flows in and out through your nostrils.
And when you are ready,
Gently begin to move your body,
To wiggle your fingers and toes.
And in your own time,
Allow your eyes to softly open.
And in your own time,
Allow your eyes to softly open.
And in your own time,
Allow your eyes to softly open.
And in your own time,
Allow your eyes to softly open.
And in your own time,
Allow your eyes to softly open.
And in your own time,
Allow your eyes to softly open.
And in your own time,
Allow your eyes to softly open.
