Begin by finding a comfortable position lying on the ground. You may choose to place a pillow under your knees to soften your lower back, and a blanket over your body for warmth. It is preferable to dim the lights, and eliminate any possible distractions like the telephone, sounds, lights, or interruptions. With your legs slightly separated and your arms out to the sides, palms up, begin to relax your body by breathing deeply and gently in and out through your nose. Place your tongue against the roof of your mouth, and utilize the ujjai breath. Keeping your mouth closed, but whispering slightly with each inhalation and exhalation so that you can hear your breath. Over your next few breaths, allow your eyes to gently close. In the darkness, behind your eyelids, allow your body to relax with each exhalation as you continue to focus on your breath. Become aware of the sound of your breath, as it mimics the sound of waves gently tumbling onto the shore. Over the next few breaths, maintain that thought, as you gently relax your body. As you focus on your breath, and this image of the breath and the waves, begin to create an image in your mind, that your body is not resting here in your home, but rather you are lying comfortably on the beach, with your feet facing the ocean. You are safe and secure, as this is your private beach. Open up your senses in your imagination, and feel the sand beneath your body, smell the sand, saltwater and seaweed, sense the bright sun behind your closed eyelids, and taste the salty air. As your senses explore this new environment, maintain your gentle, rhythmical breath.

As you begin to feel comfortable with your visualization, begin to inhale and draw the ocean towards you. On your next inhalation, feel a gentle wave lapping your feet. Then, as you exhale, feel that wave recede. As you inhale again, feel another wave rolling in towards you and covering your feet and your ankles, and as you exhale, that wave gently rolls away, taking with it any tension or tightness from your feet and ankles. As you inhale again, a wave gently tumbles over your feet, ankles and knees. As you exhale, that wave recedes and draws any tension out of your knees, ankles and feet. Continue breathing the waves into your body, working with your thighs, hips, lower back/abdomen, mid back/solar plexus, upper back/chest, then your shoulders and arms, neck, and finally allow the waves to cover your head, and you find that you can breathe naturally as the waves gently recedes, slowly caressing your body as it draws any tension or tightness from your head, torso, arms, legs and feet. A few more waves gently roll in and cover your head, matching your gentle, rhythmical breath. Then, you find yourself becoming very light, and the waves gently draw you off the sand and you feel yourself floating amongst the gentle waves, safe and secure in your imagination. Allow yourself to float as long as you like.

When you are ready to conclude your relaxation, feel the waves gently returning you to your place on the beach, and receding. When you are ready, you can count from 5-1, and at the count of 1, bring yourself back to the room that you are meditating in. Bring yourself back to your "awake state", and enjoy the benefits of this meditation.

• This meditation was written by Heather Agnew, and is used in her yoga classes as a gentle relaxation.