As you begin to learn the art of relaxation, I am going to guide you through a visualisation. This is a highly pleasurable technique which involves taking a mental holiday by focusing the mind on images, sounds and sensations.

After the calm breathing and muscle relaxation exercise you will now be ready for a visualisation.

For this visualisation I want you to lay down on your bed or sit in a comfortable chair, close your eyes and enjoy being taken on a stress free journey.

The weather is cold and frosty when you arrive at riverside for a slow walk. You are wrapped up warm in a coat, scarf, gloves, hat and boots. You can be alone or with someone else. This is your visualisation so you can choose who you would like with you.

As you look around you, you can see a picturesque setting. The trees are frosty and white, and the path you are going to walk on is glistening, take a few deep breaths through your nose and breathe out slowly through your mouth, feel the chill touching your skin. It feels fresh.

Walk along the river looking at the running water, listen to the sounds that surround you, the gentle sound of birds, dogs barking in the far distance and children laughing.

Look at the trees and bushes covered in frost and the reflection of them in the water. Stop for a minute and take a longer look. Listen to the sounds and feel the fresh air that surrounds you.

As you walk along the river listen to the crunching beneath your feet as you walk on the hard frosty path.

Imagine your life and how you’d like it to be; anxiety and panic free. Feel the energy run through you knowing you are working towards this. Take every day as it comes, enjoy the good days, go with the bad days and feel the freedom, letting this feeling inspire you.

As you walk you see a small rowing boat on the river it follows you as you are walking. I want you to fill up the boat with all your stress, anxiety and panicky thoughts.

If one pops into your head, pop it onto the boat, feel lighter as you unpack your life stresses.

As you get to the end of the river there’s a fork, your path goes off to a picturesque setting of tall trees and amazing, calming views. As the river takes a turn, the boat full of all your stresses drifts further and further from you.

You walk up the path to a bench that looks over the river and trees. Sit down and take in the peacefulness. Sit for 5 minutes and enjoy the moment.

When you are ready come back into the room, take a few deep breaths in and out and get up when you are ready.

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