Find a comfortable position,
Either sitting or lying down.
Start to relax your body.
Take a deep breath in and let it out.
Take another deep breath in and let it out.
Continue to breathe in deeply and slowly as I begin to count backwards from 10 to 1.
As I say each number,
You'll begin to feel more relaxed.
Let's begin.
10.
Feel your muscles begin to relax.
9.
Feel your hands and feet growing warm and relaxing.
8.
Your muscles are feeling loose and heavy.
7.
Your attention is starting to drift and you're becoming more relaxed.
6.
Relaxing even more,
Feeling peaceful.
5.
There's a tingly feeling of relaxation throughout your body.
4.
Feeling more relaxed and peaceful,
A pleasant warmth spreading.
3.
You're free of tension now.
2.
You're almost completely relaxed.
1.
You are now deeply relaxed.
You are deeply relaxed and totally comfortable.
Imagine you are walking toward the ocean through a beautiful tropical forest.
The trees are offering deep,
Cool,
Green shade.
You can hear the ocean waves ahead.
Feel the salty ocean spray.
As you near the edge of the forest,
The air is warm and moist and you can feel a cool,
Soft breeze.
You're walking along a path and as you come out of the trees,
You see the beautiful aqua blue of the ocean and the brilliant white of the sand.
Your feet sink into the warm,
Soft,
Powdery sand.
The beach is wide and long as you begin walking through the deep sand toward the water.
2.
You can hear the waves crashing on the shore.
Smell the clean,
Salty water and the beach.
You see the beautiful blue-green water washing up on the sand before receding back into the ocean.
Enjoy the ever-repeating waves,
Their constant motion and soothing sound.
3.
As you walk closer to the water,
A fine ocean mist settles on your skin.
The soft,
Powdery sand becomes wet and firm beneath your feet,
A striking contrast.
The wet sand is cooler.
A wave laps at your toes before pulling back out to sea.
As you continue to walk forward,
The waves wash over your feet,
Your ankles,
Higher up your legs.
The cool,
Clear water provides relief from the heat.
The white sand gleams up from the water.
Walk into the water as deeply as you like.
If you like,
You can take a swim.
4.
Enjoy the ocean.
Allow your relaxation to deepen even more.
Enjoy the ever-repeating waves,
Their constant motion and soothing sound.
Now you feel calm and refreshed.
You walk out of the ocean and along the water's edge.
As you walk along the beach,
You are free of worries,
Tension,
And stress.
You are on a relaxing vacation.
Up ahead,
You see a lounge chair and a towel.
You spread the towel on the chair or on the sand and sit or lie down.
Close your eyes and feel the hot sun as it dries the salty water all over your body.
Feel all your tension,
Stresses,
And worries melting away.
Enjoy the sun,
The beach,
The breezes,
The sound of the waves.
You feel peaceful and relaxed.
Enjoy the sun,
The beach,
The breeze,
The sound of the waves.
It's now time to end your relaxation session and return to your day.
Allow your body and mind to gradually reawaken and become more alert as I count to five.
When I reach five,
You will be fully awake,
Feeling calm and refreshed.
One,
Becoming more awake and alert.
Two,
Feeling mind and body reawakening.
Three,
Moving your muscles a little.
Four,
Almost completely awake now.
Five,
You are now fully awake,
Feeling full of energy and refreshed.
Six,
Those mudslides.
Five,
Slowly falling.
