Lie down or sit comfortably.
Once you have found a comfortable position,
Close your eyes.
If thoughts enter your mind,
Acknowledge them and allow them to leave again.
It might help you to imagine your thoughts as being butterflies,
Which you can see for a short while before they flutter into the distance and disappear.
They fly away,
Far,
Far away and out of your sight.
If they come back again,
Acknowledge them again before thinking back to the butterflies which gently flutter away.
Lay one hand on your chest and the other on your belly and now enter a calm state by concentrating on your breathing.
Feel the warmth under your hands.
Feel yourself breathing naturally.
Breathe slowly,
Deeply in and out and focus on my voice.
Visualize yourself being on an island.
The island is your place of strength and peace.
Breathe in deeply and out again and observe the beautiful scenery.
You can see a little village on your right and lots of boats moored in its small harbor.
In front of you and on your left is nothing except the ocean and some green hills in the distance.
You watch the beautiful and massive ocean and its waves.
There is a boat far,
Far out bobbing gently over the waves.
Your eyes follow this single boat on a journey to the horizon.
It slides peacefully through the water.
The water shimmers beautifully in the bright sun.
The boat continues,
Slipping further and further away until it is out of your sight.
It is pleasantly warm.
It is a calm moment.
You can hear the waves breaking softly.
Seagulls call in the distance.
Breathe the fresh air deeply in and out.
Enjoy being here on this island.
Being warm,
Calm and relaxed.
You have now arrived at the end of your dream journey.
It is time to leave your island.
Slowly return your thoughts to this room,
Into the here and now.
You can feel your body on the ground,
Your feet,
Your legs,
Your upper body,
Your shoulders,
Your head,
Your arms and your hands.
Starting at your feet and bit by bit,
Slowly move your whole body.
Take a few deep breaths and open your eyes.
When you are ready,
Move from lying into an upright sitting position.
You can thank yourself for taking the time for your time out.
