Below is an example of a visualisation to exercise your imagination and help you to relax mentally. It is best to read this when you are somewhere comfortable with nothing of importance to do for the next 10 minutes. Make the images as vivid as you can and at the same time, allow your body to relax by taking slow, deep breaths.
As you become comfortable, relaxing in your chair and allowing any muscle tension just to fade away now, imagine that your whole body is being bathed in a beautiful golden light. Feel gentle warmth from the light soothing your face, releasing any strain from your brow and forehead, the tiny muscles around your eyes and eyelids, and relaxing your jaw. That warm light begins to calm and ease the rest of your body now as you imagine the golden rays shining down on your neck and shoulders, like sunbeams, radiating down on your arms and chest and abdomen. Allow that warmth to soothe the skin and muscles here, undoing any knots in the stomach that you didn’t even realise were there until they were gone. Noticing how easy and comfortable your breathing becomes when your chest is relaxed. As those rays of golden light gradually reach your hips and legs, they bring about a sense of heaviness in your whole body as though you are sinking further down into the chair, your arms and legs feeling as heavy as lead weights. Continue accepting the warmth of this beautiful light right down into your ankles and feet now, allowing yourself to feel cosy and relaxed and peaceful throughout your body and mind.
Little by little your surroundings blend into this golden light that surrounds you now. It seems to be transporting you somewhere special and magical; a place your imagination can see and feel now. And you gradually recognise that you’re in some kind of meadow walking along a soft path of daisies. The cheerful blooms are smiling up at you and you find a renewed energy, a spring in your step as you practically float along the floral path, a light, carefree feeling of sheer bliss fills your entire being. Tilting your head up towards the clear blue of the sky, you are amazed to feel a soft shower of refreshing raindrops on your face, and you close your eyes for a moment to appreciate the uplifting energy you receive as each tiny bead lands on your skin.
As you observe the tiny droplets of rain around you, time becomes suspended allowing you to examine the perfection of each one; the exquisite blends of colour that dazzle like jewels in the golden light. As a larger droplet lands on your skin, it bounces off again, transforming into a thousand tinier drops, each one a perfect miniature formation and all rising into the air together to create a gentle mist of colour and energy. Gazing around you, you realise that you have come to rest in the very midst of a rainbow, arching off into the sky above you. At this moment in time, the possibilities for your life seem endless and you feel compelled now to follow that rainbow and realise your ultimate dream.