Your capsule comes to rest in a country lane. You walk down the lane in the sunshine. Your capsule is still with you, now a flexible envelope of light, protecting you. It does not hamper you in any way. After a while, you will cease to be aware of it.

The sun is shining, you can hear the birds singing, you can hear a breeze rustling the leaves of the trees. In front of you there is a hill. It may be a hill you know quite well.

Sit at the bottom of the hill on a convenient rock, fence, the stump of a tree or a wall, wherever you would like to be.

Look around you and look at yourself. what time of day is it? What is the weather like? What are you wearing? How old are you? How do you feel? are you well-groomed? Have you got anything with you?

Look around yourself and gather yourself together to begin the walk up the hill.

Is the path stony? Muddy? Are there grass banks on either side? Is it a familiar place? How do you feel as you begin to walk up the hill?

Do you feel as if you are facing a challenge? Do you feel tired already? Or do you feel as if you are going somewhere you want to get to?

Listen to the things that you can hear. Look at the tthings that you can see. Look down the hill behind you. Are there fields and hedges? Is there a village or a river further down the hill? How far have you already come?

carry on walking up the hill. Be aware that the air is getting clearer, cleaner, more crisp. The sun is shining brightly. You are beginning to feel lighter. You are breathing more deeply. You are feeling more alive, more part of the world. You are happier.

as you walk up the hill you cross an area of very short grass, springy, tussocky grass, quite deep green. Are there any sheep? you can see the scenery spread out ahaed of you. If you turn around you can look down into the valley you have left. You feel free, bouyant and exhilirated.

Look around. Look at yourself in particular. You are changing in the way that you feel, but are you changing in the way that you appear? Are you still wearing the same clothes? Are you still the same age? Have you still got the same expression? How do you feel now? What kind of thoughts are in your mind? What kind of things do you look forward to?

What kind of things do you remember that tie in with the mood of being free and light, breathing easily, walking freely? You are feeling good about yourself, out in the fresh air, on your way up a hill.

Are your legs beginning to tire? Is it getting more difficult to take each step? Is it something of an effort? Is it getting steeper? Do you have to push your hands on each thigh as you trudge up the path? Or is it a fairly easy road?

you have come to a place where there are trees overhanging the path on each side. They make a shade. As you walk beneath them your feelings change as the light fades. You feel the shade and the cool air under the trees. You walk along under the trees and examine how you feel. What are you thinking of?

Then feel how it is to emerge at the other end of this avenue of trees into the sunshine again, into the bright light and the warm air.

Walk on into the sunshine, out along the trail, steadily up the hill. Behind you, you can see how far you have come. A panorama of fields and hills is spread out below you. You can imagine being able to take off from here and fly, swooping downward in the clear air. How does that make you feel?

Do you prefer to think about your feet on the solid earth and your head in the sunlight, your arms swinging briskly by your sides?

Carry on up the hill until you come to a place where you can sit down for a moment by the side of the path. If you like, you can recline on the grass. You can sit on a stone wall, whatever feels right. Just sit and relax. Put your hands behind your head. Stretch contentedly and look around you. Enjoy being where you are. Enjoy being in this beautiful place. Enjoy being in this healthy body. Enjoy being you. Enjoy being.

Feel aware of the strength that you have, of the brightness that you feel, of the promise that you carry.

Be aware of the warmth of the sun, and of the hill, looming ahead, this pinnacle that you can conquer, this challenge that you can overcome.

Walk on. Look around you. Listen. Smell the scents of the hill. Breathe and feel.
Now you are getting close to the top of the hill. There is a stile and a little wooden fence.

Climb over the stile. As you stand on top of the stile, just look around and take a deep breath. Be aware that you are fit and healthy, strong and powerful, intelligent and talented and the world is at your feet.