The following are short visualisations & techniques to help you relax focus on your
breath.Put some relaxing music on. There are loads on youtube. Find a nice
comfortable position and get yourself ready.
1) Close your eyes
be still
imagine that you are a tortoise lying in strong, warm grass
whenever you feel like becoming peaceful you can curl up and go inside your shell
it is safe and warm inside your shell, like being safe at home
breath in slowly-breath out slowly
fill your shell with warm air
make it very cosy and warm inside
breath in slowly
breathe out slowly (repeat)
as you breath in slowly and breath out slowly repeat to yourself silently I am still,
I am still
stay with this for a few moments
2) close your eyes
be still
imagine that you are lying down inside the warm sunshine
your body feels totally relaxed as you lie in the warm grass
the rays of sunshine are soaking into your muscles warming and relaxing your whole
body
feel the sun as it relaxes your legs, your arms, your tummy, your shoulders, your
hands, the top of your head. feel the heat of the sun as you relax into the warm
spongy grass
feel the sun as it shines on your face-the heat of the sun touches your whole face
and your face relaxes-feel your mouth/your forehead, your lips, your cheeks, your
eyes and your ears relax
stay with this for a moment and just relax
3)close your eyes
imagine that you are in a small boat drifting down the river
lie back and allow the soft breeze and the currents of the river to move you gently
along
as you lie there let your whole body be completely still-you can feel the soft sun on
your skin-you can hear the birds singing quietly and the water rippling gently.
you feel totally relaxed and happy
as you lie there let all the muscles in your body relax
breath in slowly
breath out slowly
go deeper and deeper into this relaxation
breath in slowly
breathe out slowly
all is gentle and still-just relax......
4)close your eyes
Be still
Imagine you are holding a big balloon
It is very light
this balloon is so light that it starts to float up into the air
hold on tight
feel the balloon as it gently rises into the sky
it is a big balloon and it is pulling you further and further into the air
take a deep breath in and a deep breath out
breath in slowly
breath out slowly
breath in deeply
breath out slowly
notice how relaxed you have become
stay with this for a few minutes