Find yourself somewhere comfortable to sit, or maybe lay down on your bed or the sofa. Tense up all of your muscles

and hold for a few seconds and then just let them go. Allowing your arms and legs to go

go nice and limp.

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

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

Breathe in again, slowly and deeply.

Hold your breath for just a moment and breathe out.

Draw in a big deep breath.

So breathe in and breathe out.

Breathe in and breathe out one more time breathe in

and breathe out

from now on every time you breathe, you become more and more relaxed and more and more calm.

And you can feel your body softening and becoming very loose, very limp. You can feel your whole body just relaxing.

Now imagine you're on your own private island

and this island is yours and it's the most beautiful place ever.

And you can see a few clouds slowly floating past, just drifting along with nowhere special to be,

just like you at this very moment in time.

You find that you're walking into a beautiful lush green meadow, filled with many wild flowers of all different kinds.

And you can see bees buzzing gently from flower to flower, hoping to find some lovely pollen for their dinner.

In the distance, you can see trees swaying slowly and gently from side to side.

And you can hear the rustle of their leaves as they move on the gentle breeze.

And you can smell of fresh clean air. And it's so fresh, it makes your nose tingle.

...