Let's begin by taking a deep, comfortable breath in through your nose. [Pause 4 seconds] And releasing it slowly through your mouth, feeling the first waves of relaxation beginning to flow through you. [Pause 6 seconds] Take another gentle breath, and as you exhale, feel the tension melting from your shoulders like snow in warm sunlight. [Pause 5 seconds]
With your eyes open, gently focus your attention on a point slightly above eye level, as if you're gazing at a peaceful evening star. [Pause 5 seconds] As you continue breathing naturally and comfortably, allow your eyes to follow my counting, rolling them upward slightly with each number, like a gentle wave rolling onto a peaceful shore. [Pause 6 seconds]
Starting with ten. Rolling your eyes up slightly. [Pause 4 seconds] Nine. Moving up a little more, feeling the gentle movement. [Pause 4 seconds] Eight. Each number bringing more comfort. [Pause 4 seconds] Seven. Feeling a pleasant heaviness in your eyelids. [Pause 5 seconds] Six. Let that heaviness spread. [Pause 4 seconds] Five. Rolling up further, like a setting sun. [Pause 5 seconds] Four. Feeling the gentle stretch as relaxation deepens. [Pause 5 seconds] Three. Your eyelids becoming heavier with each passing moment. [Pause 5 seconds] Two. Almost at the top, feeling the comfortable tension. [Pause 5 seconds] One. Eyes completely rolled up, ready to embrace perfect relaxation. [Pause 6 seconds]
And now, simply let your eyelids close naturally, releasing all tension, like heavy velvet curtains falling softly closed. [Pause 8 seconds] Feel that wave of relaxation washing over your entire body, starting from the top of your head, flowing like warm honey. [Pause 6 seconds] It moves down through your face, softening every muscle. [Pause 5 seconds] Flowing down your neck, dissolving any tension it finds. [Pause 5 seconds] Spreading across your shoulders like a warm, comforting blanket. [Pause 6 seconds] Down your arms, through your hands, all the way to your fingertips, which feel heavy and peaceful now. [Pause 8 seconds]
Let this peaceful wave continue flowing down your torso, releasing any remaining tension. [Pause 6 seconds] Through your legs, knees, and ankles, until it reaches your toes, leaving you in a state of complete, perfect relaxation. [Pause 10 seconds]