Imagine standing by a bubbling brook in the country. It’s a glorious day. The air is fresh and clean. Feel the warm, gentle breeze on your face. Clouds fill the blue sky. Wild flowers are in bloom. Listen to the sound of the gentle stream. Sunlight shines through the trees, touching the green leaves and bright flowers. The water sparkles as it tumbles over the stones. Listen to the sound of birds. Listen to their calls.
There’s a soft, grassy spot near the stream and you decide to lie down to enjoy the sounds and the warmth of the day. The soft grass is cool and comforting.
You are drifting with the water in the stream—deeper and deeper into a feeling of relaxation. Take in a full breath of the fresh air. Smell the water of the stream, the flowers blooming, the clean air. Breathe. Feel the soft air filling your lungs. Each breath relaxes you further. Your breathing is loose and easy.
Feel the warmth of the sun gently caressing your skin. It feels soothing, calming, and relaxing. Experience these sensations. It is a peaceful, pleasant feeling. As you continue to enjoy this pleasant setting, say the words, “Release. Relax. Release. Relax. Release. Relax.”