Begin by making yourself comfortable. Wherever you are try to keep your spine
straight but not rigid. So that your head is aligned and comfortable, with your
chin tucked in a little. This is your time, no matter how short, so make this
time sacred. Close your eyes gently.
Inhale through the nose, pause ... and allow the moment to stand still. Breathe out in
your own time making the out-breath as long as possible.
Do this for a few rounds, breathing in and out in your own time. Tuning into
your own rhythm of breath and feel the tension being released from your body.
There's no pressure about whether to breathe out through your mouth or your
nose. Do whatever feels comfortable for you.
Your body has its own pace of timing just stay attuned to it. Make a mental
note to check in with yourself throughout the day. With every breath
feel yourself becoming more and more relaxed. Let your neck and shoulder
muscles relax. Release any tension around and behind your eyes.
Let your lips and teeth part slightly.
Release the muscles around your stomach.
Now it's time to go on a journey. You are going on a journey to a peaceful river.
Imagine a beautiful sunny day on a summer's afternoon. There's no place else
you need to be. Nothing that needs to be done. You have a delightful afternoon of
doing nothing but spending time at the riverside. This river can be anywhere you
want it to be. It could be a place you visited before, somewhere you've seen in
a magazine, or somewhere you've completely made up. You're walking
alongside the meandering river.It's such a clear river with pure waters that it's
used to provide drinking water to the surrounding villages. Take a good look
around you. Drink in the sight of your surroundings. What does your riverside
look like? See it with as much detail as possible. Make the colors look vivid.
Like you're watching it on a big screen.
Now it's time to find a peaceful spot to relax. Take a moment to find a
comfortable place to sit. You take off your shoes and sit down with your bare
feet in the soft grass. The temperature is perfect as the warm breeze blows
across your face.
You lay down feeling comfortable and safe. It's safe to let go and let
yourself drift to the sounds of the summer.
Listen to the sounds of the river...the babbling water slowly moving over
pebbles ...the birds chattering as they perch on the overhanging branches. You
feel comfortable as you understand that the ecosystem of the river is working in
complete harmony just like your mind and body is working in harmony.You are
feeling deeply relaxed and centered.
Everywhere you look you see harmony and balance, no matter what challenges come
your way today you will feel safe and secure that everything will be okay.
When you sit up again you enjoy a cool refreshing drink, perhaps a lemonade!
It tastes pleasant and cooling.
What a beautiful place to hang out doing nothing but taking time to relax. You
feel peaceful safe and calm. Notice as that feeling of relaxation moves from
the top of your head slowly down your face... neck.... shoulders.... chest ....arms ...tummy
legs... knees ...calves ...feet and toes. Tell yourself 'I can relax and let go', 'today I
can relax and let go.'
As you look towards the edge of the river you notice something moving. It's
an animal. It's staring right back at you with curiosity. It knows that you are
safe and you pose no danger to it. What animal is it? Take a good look.
What qualities do you associate with that animal?
Those qualities are something you can bring with you as you carry on with your
day.
Take one last look at the beautiful riverside. Breathe in that scene.
Now it's time to reawaken. In a few moments I'm going to count backwards
from four to one, you will then sit up feeling refreshed
wide-awake and calm. So when you are ready, four roll your shoulders forward
and backward, three stretch out your arms,two take a couple of slow breaths and
open your eyes, one let yourself become fully awake. Enjoy this moment
as you feel fully relaxed and refreshed.