Drifting Down The River
Put all of your attention on your breath. Try not to regulate your breath. Just be mindful of it. If you lose focus, just find your way back to your breath.
Now take your mind on a journey, and imagine you’re in a small boat, drifting down the river. As you drift down the river, relax, let go a little and allow the breeze and the river currents to glide the boat, gently along.
Allow your mind to relax and settle into calm. Allow the smooth swaying motion of the boat to take you deeper and deeper into a feeling of relaxation. Let your feet and your legs relax as you drift along. Let your stomach and chest, hips and back relax. Let your arms and hands, your shoulders and head relax. Relax in the boat and feel peaceful.
Now bring your attention back to your surroundings. Feel the surface beneath you. Hear the sounds around you. Give yourself a few moments to become more and more alert of where you are right now.