Close your eyes and be very still.

Take a big deep breath in through your nose

and slowly and gently breathe out through your mouth.

Take another deep breath in and slowly and gently breathe out through your mouth.

One more time, big deep breath in.

And slowly and gently, breathe out through your mouth. relax, feeling peaceful and calm.

Now imagine that you are surrounded by a beautiful white light.

This light surrounds your whole body.

And it's beneath your feet and above your head.

And you are inside this light, just like a caterpillar safe in its cocoon.

This light is very special and inside this light you know that you are always safe and

you know that you are always loved and you know that you are always loved,

and you know that you are always protected.

Now imagine that you are outdoors walking in a lovely green forest.

And the night time is approaching fast, but at the moment it's still light out.

But the sun is beginning to set and the sky is starting to darken ever so slightly. The air around

you is still and calm and you can hear all the different sounds as the creatures of

the forest begin to settle for the night. Can you hear them?

The birds are flying home to roost now and the tiny animals are rushing to their homes.

You can see the foxes calling out to each other as they come out for the night to begin their hunt

or for food or just to play with each other and have fun.

You can hear the sounds of breaking twigs

...