Let's begin by taking a slow, deep breath in through your nose, filling your lungs completely. [Pause 5 seconds] And as you exhale through your mouth, feel the tension starting to leave your body like mist evaporating in the morning sun. [Pause 8 seconds] Take another deep breath, and as you release it, imagine you're sinking deeper into a cloud of pure comfort. [Pause 7 seconds]
With each breath, allow yourself to settle more comfortably into your position, as if you're being gently embraced by the softest cushion imaginable. [Pause 8 seconds] Notice the gentle rise and fall of your chest and abdomen as you breathe naturally and easily, like peaceful waves lapping at a shoreline. [Pause 8 seconds]
And with each exhale, you might notice that relaxation flowing through your body like warm honey, slow and sweet, spreading its soothing comfort everywhere it touches. [Pause 10 seconds] Your mind may drift, and that's perfectly fine, like a leaf floating downstream, carried by gentle currents. [Pause 8 seconds] Just allow your thoughts to come and go like clouds in a peaceful sky, becoming softer and more distant with each passing moment. [Pause 10 seconds]
Now, bring your attention to your feet and toes. [Pause 5 seconds] Feel them becoming heavy and relaxed, as if they're being filled with warm, golden sand. [Pause 8 seconds] This comfortable heaviness slowly spreads up through your ankles, like warm water rising in a peaceful pool. [Pause 8 seconds] Into your calves and knees, each muscle releasing and unwinding completely. [Pause 8 seconds] Up through your thighs, feeling as though they're melting into the surface beneath you. [Pause 8 seconds]
Your entire lower body becoming deeply relaxed, as heavy as if it were sinking into the most comfortable bed you've ever experienced. [Pause 10 seconds] This wave of relaxation continues upward, through your hips and lower back, dissolving any tension it encounters. [Pause 8 seconds] Spreading across your abdomen and chest like a warm sunbeam on a perfect spring day. [Pause 8 seconds]
Feel this peaceful sensation flowing down your arms, from your shoulders to your elbows, [Pause 6 seconds] through your forearms, [Pause 5 seconds] into your wrists, [Pause 5 seconds] and all the way to your fingertips, which may feel pleasantly heavy or perhaps slightly tingly. [Pause 8 seconds]
Up through your neck and shoulders, releasing any tension you've been holding there, like ice melting away under gentle warmth. [Pause 10 seconds] And finally, this peaceful feeling reaches your head, softening all the muscles in your face, your jaw unclenching like a flower opening its petals, your forehead smooth and calm like a still lake. [Pause 10 seconds]
Let your eyes relax completely, as if they're covered by the softest silk. [Pause 8 seconds] Your tongue relaxed in your mouth, your scalp releasing any remaining tension, until your entire being is enveloped in this profound state of peace and tranquility. [Pause 12 seconds]
