To begin with I have found that music in the back ground helps a lot. I use Celtic music, or Native American pipes and chants, as well as Enigma, who is actually probably my favourite, or some of Enya. Whatever you are comfortable with is fine. It has to work for you.
First get comfortable, whether it is sitting in your favourite chair, or lying down, it doesn't matter, just get comfortable.
To begin with you need to learn to breathe - yes I know we all breathe, but we don't all breathe properly. Initially we will start with a 3/3/6 pattern - I do 16/16/32 count, but I have been doing this for some time.
Breathe in for a count of three, hold for a count of three, and breathe out for a count of six. Repeat this several times, until your breathing becomes relaxed and almost non existent.
Now you are ready to begin ... I will include three different scenarios for you to choose and use as you will.
At the end of the session you may wish to write down what you felt before, during and after your experience ... it sometimes helps later on to go back and read what you felt and to see how you have changed and grown.
The Rainbow
Clear your mind of all thought, hear only the music and as that fades into the background you will hear the sound of SILENCE.
Visualise a rainbow spread out before you. One colour may well stand out more than any other, or you may simply choose one. Allow this colour to completely surround you and enfold you and bathe in its light.
When the colour begins to fade it is time to end the session. you should feel completely relaxed and refreshed as if waking from a nap.
The Cloud
Imagine yourself as being weightless. Allow yourself to rise and float towards the ceiling. Pass through the ceiling and the roof until you find yourself surrounded by large fluffy clouds.
Select one, settle down upon it and allow yourself to get comfortable. Let yourself float along wherever the cloud might take you. You may be able to see the ground below. you may see other people sharing this same experience.
When you find yourself gently being lowered to your original location, it is time to gather yourself and come back to your surroundings.
Again you should feel relaxed and refreshed.
The Lake
Picture a lake, the surface of which is just barely moving. At the edge of the lake is boat. Get into the boat, get comfortable and relax. As you relax the boat will slowly drift to the centre of the lake. It is very securely moored to the edge of the lake so relax. Allow yourself to drift and move with the movement of the lake.
When is time to end the session the boat will slowly drift back t the edge of the lake so that you may get out and return to your surroundings.
I hope these will be if use to you
