Take a moment to make sure that you are warm enough and that you are seated comfortably. Rest your hands loosely in or on your lap. Take a long, slow, deep breath in, hold for a moment. And then slowly exhale. Just allow any tension to melt away as you gradually relax more and more deeply with each breath. Take another long, slow, deep breath in, hold it and then exhale.

Empty your lungs completely with your out breath. Take another deep breath in. Take your time. Hold for a moment. And then let it go. Already you are beginning to drift into a state of deep relaxation.

Continue to breathe slowly and gently relax. Now bring your awareness to the top of your head sense or imagine a feeling of relaxation beginning to spread down from the top of your scalp. Let the muscles in your forehead and temples relax. allow your eyes to relax your cheeks and jaw soften and let go of all tension. Now this peaceful feeling flows down your neck and deep into the muscles in your shoulders, soothing them releasing them for Allow this peaceful feeling to flow through your arms relaxing and soothing all the way to the tips of your fingers. As your body relaxes, your mind relaxes, your thoughts become weightless, like wisps of clouds on the breeze.

Now the peaceful sensation flows through your chest and your stomach. Feel how this area gently rises and falls as you breathe slowly and deeply soothing and relaxing. turn your attention to your back and feel this relaxation flow all the way down your spine. Now the peaceful feeling flows through your lower body. Relax your buttocks. The back of your thighs, the front of your thighs.

Feel all of these large, strong muscles becoming loose and relaxed. soothing feelings flowed down through your knees and into your calves. your ankles relax. Now your feet relax. Your entire body is soft, calm and relaxed. Now it's time to leave the external world behind and go on an inner journey.

A journey to a place of deep inner stillness Imagine that you are standing on a white sandy beach it's early in the morning and a light hazy mist surrounds you. The sun is rising slowly. You can feel the warm orange light on your face and your body. You are feeling content at ease relax. The sand beneath your bare feet is soft and warm. A light breeze caresses your face.

This beach is deserted. Have it all to yourself and you have All the time in the world. Listen to the relaxing sound of the ocean. Its waves are breaking gently on the shore. begin to walk slowly through the mist towards the water. A small boat is waiting for you.

The boat is comfortable and steady. Notice that it is tied to the shore with a strong rope. Walk to the water's edge and step into the boat. We're feeling complete at peace, completely safe and completely relaxed. When you are ready, untie the rope and let it go. Relax and allow the natural currents of the ocean to guide you away from the beach.

Your Boat just smoothly. It rocks ever so gently in the water. This rocking motion relaxes you even more deeply. The sun is now higher in the sky. It's light has gathered gathered together. Drain.

Notice that the mist that surrounds you is beginning to evaporate. You can see the air becoming clear and clear. Watch as the sun's rays dissolve all of the mist. Now you can see clearly in all directions it's as though a veil has been lifted. sparkling ocean water surrounds you on all sides and in front of you small island comes into view. Your Boat moves closer and closer to the island gliding slowly and effortlessly through the water.

The island is drenched in sunlight. It is covered in tropical palm trees it swayed gently in the breeze. Your Boat glides slowly forward and comes to rest on the shore. You have arrived Step out of the boat and take a moment to appreciate this place of supplying beauty. exotic birds dance from tree to tree. brilliantly colored flowers grow in abundance.

The air itself seems to shimmer and vibrate with pure luminous energy. You can hear the soothing sound of the wind as it passes through the trees. In this place you are free from all memories of the past. You are free from all concerns about the future You are free from all responsibilities. This is a place of total peace. And it is all yours.

You notice an opening between the palm trees in the center of this opening there's a narrow path that leads deep into a rich green forest. begin your journey into the heart of the forest. Follow the path as it meanders between columns of the ancient trees. This forest seems familiar to you. Like the memory of a planet dream or a place you visited as a child. Walk deeper into the forest.

You're guided by a force that you trust and that makes you feel safe, nurtured and still you have reached the very heart of the forest. Before you is a shimmering pond of crystal clear water, a pond of perfect stillness. The pond is round and it brim with pure spring water. Notice that the water is perfectly still like a mirror, free from even the slightest ripple. a ladder with three steps leads down into the water. You decide to bathe in this magical pond and you undress.

As you take the first step down into the pond, you notice that the wind has eased. All the trees have become motionless. As each moment passes the world around you becomes more and more calm and you yourself become more and more still as you lower yourself onto the second step, the birds in the forest become quiet. Their silence is deep and reverent. Now lower yourself onto the third and final step and glide into the water. Feel yourself sliding into a deep state of relaxation.

In this pond, your thoughts simply melt away. All is still in silent The only sound that remains is the sound of waves far off in the distance. Your mind seems to expand. You feel timeless, best. Empty. Relax.

For the next few minutes. Enjoy this experience of solitude and inner silence. When thoughts arise, simply let them go and return. You're aware To the sound of the waves when it's time to return I will guide you home. Slowly bring yourself back to your body. wiggle your fingers.

Wiggle your toes. Turn your head from side to side. Eventually opening your eyes bringing your hands together in the center of your chest. Bow your head Namaste