Find yourself somewhere comfortable to sit or maybe even lie down on your bed or on your sofa.

Now, tense up all of your muscles.

Hold it for a few seconds

and then let go.

Allowing your arms and legs

to go nice and limp.

Now breathe in deeply,

really filling up your lungs with air.

Now 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 now breathe out.

Draw a deep breath in.

And breathe out. And every time you breathe in, and out. And every time you breathe in, you become more and more relaxed.

And your body becomes more loose and more soft.

Now imagine you're walking on the most glorious sandy beach, and it's very soft and very white.

You can hear the gentle sound of the waves as they roll on the sandy beach. You can even smell the ocean spray.

That lovely smell you can only find at a beach. The ocean is a brilliant deep blue color and

the sound of the ocean waves is so much louder now.

You take off your shoes and your socks and walk through the hot white sand towards the water.

And you can feel that sand beneath your feet.

You can feel it between your toes. The beach is wide and very long and it stretches for miles ahead.

...