Flow into Tranquillity
Take a moment to relax your body. Let go of any tightness or stiffness in the body and allow all the muscles in your body to loosen up. Focus on the music, follow the music, and allow the music to slow you down. Now focus on your breath, follow the rise and fall of your breath. If your attention wanders off, just bring it back to your breath.
Focus on your mind and follow the flow of your thoughts. Now visualise your mind as a mountain stream, flowing from high in the mountains, over different terrains. Visualise all your thoughts flowing down the stream.
As the mountain stream flows towards the ocean, it gathers momentum and force. And it flows into the ocean, let go. Let go of all the pressures, the tensions and release all the worries, all the stress. Let go and let it all flow into the ocean.
Now let your attention flow into the ocean. Let the tranquil ocean waves roll into your mind and wash everything away, refreshing your body, heart and mind. Let your attention float in the tranquil waves, enjoying moments of tranquillity. Keep hold of this feeling of tranquillity as you step back out into the present moment.