Find a comfortable position
Begin by paying attention to your breathing, and let yourself take a few deep breaths
For the next few moments, focus on calming your mind by focusing on your breathing. Allow your breathing to center and relax you. Breathe in and out
Relax your body by releasing any areas of tension. Continue to breathe slowly and gently
Now begin to create a picture in your mind of a place where you can completely relax. Imagine what this place needs to be like in order for you to feel calm and relaxed
Where is this peaceful place? You might envision somewhere outdoors or indoors. A small place or large place. Who is in this place? Are you alone, or with someone else? Animals? Birds?
Focus on the sights of your place - colours, shapes, objects, plants, water, etc - all of the beautiful things that make your place enjoyable
Now imagine any tastes and smells your place has to offer
Imagine the sensations of touch, including the temperature, any breeze that may be present, the surface you are on. Imagine the details of this calming place in your mind
To add further detail to this relaxing scene, imagine yourself there. What would you be doing in this calming place? Perhaps you are just sitting, enjoying this place, relaxing. Maybe you imagine walking around or doing any other variety of activities
Imagine a feeling of calm and peace in this place where you have no worries, cares, or concerns. A place where you can simply rejuvenate, relax, and enjoy just being
Enjoy your peaceful place for a few moments more. Memorize the sights, sounds, and sensations around you. Know that you can return to this place in your mind whenever you need a break, before returning to your regular roles
When you are ready to return to your day, file away the imaginary place in your mind, waiting for you the next time you need it
Prepare to leave by counting backwards. At 3, become aware of your surroundings (location, people, noises). At 2, move your feet, legs, hands, rotate your head. At 1, open your eyes feeling re-energized, refreshed and relaxed.