Begin by finding a comfortable seat or even lay down. roll your shoulders down your spine. Rest your hands comfortably. Start by taking a deep breath in all the way to the bottom of your lungs. And then let it out. do this a few times.

Really focusing on your breath and the relaxation response that your breath has on your body. Notice your body start to settle and relax. Notice your mind start to slow. Bring this peaceful image of calm serenity into mind. allowing yourself to totally let go of your to do lists before or even after this meditation. Notice anytime you start to wonder that to all of the things Imagine in front of you a calm like so settled the waves lapping against the shore.

See yourself completely surrounded by peaceful mountain and nature. Let go of any tension that you may feel in your body. springing to mind wherever you may feel tension or discomfort and let it escape. Your body with your exhale. Allow yourself to completely relax here. Listening to the sounds of nature feel your front body supported by air back, buddy.

Your back body's supported by the flu. If you're laying down or if you're sitting, feel your body like a pole. The spine is the pole and the body as fabric draped over the pole. Allow yourself to completely release here. Let go of all tension, let go of all thoughts and stay here as long as you need