Find a quiet and comfortable position.
Take a deep breath in, and as you exhale, allow your body to relax. Let go of any tension in your muscles, letting it melt away with each breath.
As you continue to breathe deeply and slowly, imagine a warm, golden light surrounding you, enveloping you in a soothing glow. Feel this light entering your body with each breath, bringing relaxation and calmness to every cell.
Focus your attention on your feet. Feel the sensation of relaxation spreading from your feet, up through your legs, and into your entire body. Notice the heaviness in your limbs as they become completely relaxed and at ease.
Now, bring your attention to your breathing. Inhale deeply, feeling your abdomen rise, and exhale fully, feeling your body sink deeper into relaxation. With each breath, feel yourself becoming more and more relaxed, letting go of any thoughts or worries.
Imagine a staircase in front of you, with ten steps leading down. With each step you take, you feel yourself becoming more deeply relaxed. With each number you count, you descend further into relaxation and peace.
Ten... taking the first step, feeling a wave of relaxation wash over you.
Nine... continuing to descend, letting go of any tension or stress.
Eight... sinking deeper into relaxation, feeling your body and mind becoming lighter.
Seven... going deeper and deeper, feeling a sense of profound tranquillity.
Six... halfway down, your entire body feeling weightless and calm.
Five... almost there, with every step down, your relaxation intensifies.
Four... a state of deep relaxation, allowing yourself to fully let go.
Three... descending further, feeling completely at peace.
Two... almost at the bottom, your mind and body completely serene.
One... reaching the final step, entering a state of deep relaxation.
You are now in a state of profound relaxation. Your mind is calm, and your body is at ease.
Take a moment to enjoy this peaceful state. Now, imagine yourself standing at the entrance of a beautiful garden. As you step inside, you are greeted by a symphony of colours and fragrances. This garden is filled with an abundance of flowers, each one vibrant and unique.
Begin walking through the garden, taking in the beauty that surrounds you. With each step, you feel a sense of lightness and serenity. As you approach each flower, take a moment to observe it closely.
The first flower you see is a gentle, pale pink rose. Its soft, delicate petals radiate a soothing energy, filling you with a profound sense of peace and tranquillity. You feel a calmness wash over you, melting away any remaining stress or tension.
As you continue your walk, you come across a vibrant sunflower standing tall with its golden petals and a rich, dark brown centre. Its warm and radiant colours ignite a feeling of joy within you. You can't help but smile as you absorb the sunflower's positive energy, infusing you with happiness and a sense of delight.
Further along, you encounter a magnificent purple orchid. Its deep, royal purple petals exude an aura of strength and confidence. As you admire this flower, you feel a surge of self-assurance and empowerment flowing through you. The orchid serves as a reminder of your own inner resilience and determination.
Moving through the garden, you stumble upon a delicate white lily with its pure and graceful appearance. The lily evokes a feeling of love and compassion. Its pristine petals symbolize tenderness and understanding. You experience a deep sense of connection and empathy as you reflect on the power of love in your life.
Just a few steps away, you discover a vivid blue forget-me-not. Its petite blossoms and the calming blue hue evoke a sense of serenity and tranquillity. The forget-me-not reminds you to pause and appreciate the present moment, allowing you to experience a profound sense of peace within.
With each flower you encounter, you discover new positive emotions and sensations.
Whether it's the pink rose's peace, the sunflower's joy, the orchid's strength, the lily's love, or the forget-me-not's serenity, each one contributes to your overall sense of well-being.
As you reach the end of the garden, take a moment to absorb the positive energy and emotions you've experienced throughout your journey. Feel these feelings of peace, joy, strength, love, and serenity fill every cell of your being.
Know that you can carry these positive emotions with you beyond this garden. They are within you, ready to be accessed whenever you need them. You have the ability to cultivate these positive qualities and let them blossom in your life.
Take a few more moments to immerse yourself in this state of relaxation, appreciating the beauty of the garden and the positive emotions it has awakened within you. When you are ready to return to your normal state of awareness, slowly count from one to five.
One... beginning to awaken and become aware of your surroundings.
Two... feeling a renewed sense of energy flowing through your body.
Three... becoming more alert and aware of the present moment.
Four... feeling a sense of gratitude for this relaxation experience.
Five... sit up and stretch... refreshed, and ready to embrace the possibilities that lie ahead.