Waterfall

Make yourself comfortable either in a chair or on the floor.  Close your eyes gently and begin to notice your breathing.  Observe how the breath goes in and out and follow it for a moment. Try not to consciously regulate your breathing, just follow the natural rhythm of your breath …

 Now imagine that you are out in the country.  There is a little shaded glen. It is a beautiful place, clean and peaceful. The birds are singing and you feel good.   From a distance you hear the sound of water and you follow the sound until you discover a little stream fed by a waterfall.

The water is clear and inviting and you decide to step in.  You may take off your clothing if you feel like it - there is no one around.  You feel perfectly safe and comfortable here …

                                                                1-2 minute pause

 The water is just the right temperature and very refreshing … You move right under the waterfall, letting the clear water wash over you.  You can breathe easily and the water feels wonderful.   As the water washes over your head and face, you notice that it washes away all tension and tightness. Worries and concerns dissolve, as the water washes over your face down your neck and over the shoulders in a gentle massage.   It continues to flow down your arms and off the fingertips, leaving your arms feeling refreshed and cleansed. 

The water is invigorating as it cascades over your chest and back, over the abdomen and hips and finally washing down the legs, removing the last traces of stress and anxiety.  You begin to feel renewed as you enjoy the flow of water over your body.

                                                           2-3 minute pause

 Very slowly you come out of the water.  The sun is warm, there is a gentle warm wind and your body dries quickly.  You put on your clothes again and take another look at this picturesque and peaceful spot … then gently let the scene fade from your mind, taking with you the relaxed and refreshed feeling.  

Slowly let your awareness return to your surroundings, become aware of your body and of your breathing.  Give your body a gentle stretch and when you are ready … open your eyes.  Observe how your body feels.

 Suggestion:  play a tape with the sound of a small stream or waterfall