Find yourself somewhere comfortable to sit or maybe lay down on your bed or the sofa.

Now tense up all of your muscles and hold it for just a few seconds and then let go,

allowing your arms and legs to go nice and limp.

Now breathe in deeply, really filling your lungs with air.

And now breathe out slowly and gently, releasing all that air from your lungs.

Breathe in again, slowly and deeply,

and hold your breath just a moment.

And breathe out.

One more time.

Deep breath in.

And breathe out.

Every time you breathe in,

you become more and more relaxed.

Feel your body becoming very loose and very soft

as you just breathe in and breathe out.

Breathe in and breathe out.

Music and breathe out. Now imagine that you are standing on a beautiful golden sandy beach.

And you can hear the wonderful sound of the waves as they come up onto the sand. You can even smell the ocean

spray, that lovely smell you can only find at the beach. So you take off your shoes and your socks

and you walk on the warm golden sand towards the water

and you can feel that sand beneath your feet

and it feels lovely to warm.

...