Take a deep, comfortable breath in through your nose, feeling the cool air flow in. [Pause 4 seconds] And as you exhale, allow your body to settle more deeply into its supporting surface, melting like snow in warm sunlight. [Pause 6 seconds] With each breath, notice the gentle rise and fall of your chest, like peaceful waves on a calm shore. [Pause 5 seconds] And with each exhale, you can allow any tension to simply drift away, like leaves carried off by a gentle stream. [Pause 7 seconds]
Notice the weight of your body, supported completely and securely. [Pause 5 seconds] Starting at the crown of your head, feel a wave of warmth and relaxation flowing downward. [Pause 4 seconds] Your scalp and forehead becoming soft and peaceful. [Pause 5 seconds] This soothing sensation drifting down through your face, releasing any tension around your eyes and jaw. [Pause 6 seconds]
Your neck and shoulders becoming heavier, as if gentle hands are massaging away any remaining stress. [Pause 5 seconds] This comfortable heaviness flowing down your arms like warm honey. [Pause 4 seconds] Through your upper arms, [Pause 3 seconds] your elbows, [Pause 3 seconds] your forearms, [Pause 3 seconds] and into your hands and fingers, each digit becoming perfectly relaxed. [Pause 7 seconds]
The peaceful sensation continues downward, spreading through your chest and back like a warm sunset. [Pause 6 seconds] Your breathing becoming slower and deeper, as your entire torso relaxes more with each breath. [Pause 5 seconds] Moving down through your abdomen, feeling the gentle rhythm of your breathing here. [Pause 6 seconds]
Your hips becoming weightier, sinking deeper into comfort. [Pause 5 seconds] This wave of relaxation flowing like warm water down your thighs, [Pause 4 seconds] through your knees, [Pause 3 seconds] along your calves, [Pause 3 seconds] and all the way to your feet and toes, each muscle releasing completely. [Pause 8 seconds]
Just like clicking through pages of properties, your mind can scroll deeper into relaxation, each thought becoming more peaceful than the last. [Pause 6 seconds] Each breath taking you ten steps deeper into comfort, as if descending a beautiful staircase of tranquility. [Pause 7 seconds] Each moment bringing more peace, like stars appearing one by one in an evening sky. [Pause 8 seconds] Drifting deeper and deeper, safer and more relaxed with every passing moment. [Pause 10 seconds]