Relax your body by releasing any areas of tension. Allow your arms to go limp... then your legs....
Feel your arms and legs becoming loose and relaxed...
Now relax your neck and back by relaxing your spine.... release the hold of your muscles all the way from your head, down your neck....along each vertebra to the tip of your spine...
Breathe deeply into your diaphragm, drawing air fully into your lungs.... and release the air with a whooshing sound....
Breathe in again, slowly.... pause for a moment.... and breathe out....
Draw a deep breath in.... and out.... in..... out..... Become more and more relaxed with each breath....
Feel your body giving up all the tension.... becoming relaxed.... and calm.... peaceful...
Feel a wave of relaxation flow from the soles of your feet, to your ankles, lower legs, hips, pelvic area, abdomen, chest, back, hands, lower arms, elbows, upper arms, shoulders, neck, back of your head, face, and the top of your head....
Allow your entire body to rest heavily on the mat. Imagine you are walking toward the ocean.... walking through a beautiful, tropical forest....
You can hear the waves up ahead.... you can smell the ocean spray.... the air is moist and warm.... feel a pleasant, cool breeze blowing through the trees...
You walk along a path....coming closer to the sea....as you come to the edge of the trees, you see the brilliant aqua color of the ocean ahead....
You walk out of the forest and onto a long stretch of white sand.... the sand is very soft powder.... imagine taking off your shoes, and walking through the hot, white sand toward the water....
The beach is wide and long.... Hear the waves crashing to the shore.... Smell the clean salt water and beach....
You gaze again toward the water.... it is a bright blue-green....
See the waves washing up onto the sand..... and receding back toward the ocean.... washing up.... and flowing back down..... enjoy the ever-repeating rhythm of the waves..
Imagine yourself walking toward the water.... over the fine, hot sand.... you are feeling very hot...
As you approach the water, you can feel the mist from the ocean on your skin. You walk closer to the waves, and feel the sand becoming wet and firm....
A wave washes over the sand toward you.... and touches your toes before receding...
As you step forward, more waves wash over your feet... feel the cool water provide relief from the heat....
Walk further into the clear, clean water.... you can see the white sand under the water.... the water is a pleasant, relaxing temperature.... providing relief from the hot sun... cool but not cold...
You walk further into the water if you wish.... swim if you want to.... enjoy the ocean for a few minutes..... allow the visualization relaxation to deepen.... more and more relaxed... enjoy the ocean....
Now you are feeling calm and refreshed... You walk back out of the water and onto the beach...
Stroll along the beach at the water's edge.... free of worries... no stress... calm..... enjoying this holiday....
Up ahead is a comfortable lounge chair and towel, just for you...
Relax on the chair or towel.... enjoying the sun.... the breeze.... the waves....

Bring yourself back to your usual level of alertness and awareness....start to move your fingers and toes…stretch your legs and arms overhead…bring your knees up to rest your feet on the mat…gently roll over to your right side using your right arm to support your head. When you are ready, use your left arm to support you up to a seated position on your mat.