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 resting position. [Pause 6 seconds] Notice the gentle weight of your body against the surface beneath you. [Pause 5 seconds] With each breath, observe the peaceful rise and fall of your chest, like gentle waves on a calm shore. [Pause 7 seconds]
Let your attention drift to your toes and feet. [Pause 4 seconds] Feel them becoming wonderfully heavy and relaxed. [Pause 5 seconds] This peaceful sensation slowly flows up through your ankles, [Pause 4 seconds] into your calves, [Pause 4 seconds] and gradually fills your knees and thighs. [Pause 6 seconds]
With each exhale, you might notice the tension melting away, like snow dissolving in warm sunlight. [Pause 7 seconds] This soothing warmth continues to spread through your hips, [Pause 4 seconds] your lower back, [Pause 4 seconds] and flows gently up your spine. [Pause 6 seconds]
Your mind might drift to various thoughts, and that's perfectly natural. [Pause 5 seconds] Just as you might close multiple browser tabs one by one, you can allow each thought to fade into the background, becoming quieter and more distant. [Pause 8 seconds] Like stars fading at dawn, each thought becomes softer and less important. [Pause 7 seconds]
Focus gently on your breathing, like closing unnecessary applications to free up mental space. [Pause 6 seconds] Feel the relaxation spreading through your chest, [Pause 4 seconds] flowing down your arms, [Pause 4 seconds] all the way to your fingertips. [Pause 6 seconds] Each muscle releasing, softening, letting go. [Pause 7 seconds]
The peaceful sensation now reaches your shoulders, [Pause 4 seconds] dissolving any tension in your neck, [Pause 4 seconds] flowing up through your scalp, [Pause 4 seconds] and softly caressing your face. [Pause 6 seconds] Your jaw might relax, allowing your tongue to rest comfortably. [Pause 5 seconds]
With each breath, you drift deeper into this peaceful state, like sinking into the softest cloud. [Pause 8 seconds] Your eyelids may feel heavy now, as though gentle weights are resting upon them. [Pause 6 seconds] You can allow them to close whenever it feels right, letting them become as heavy as you need. [Pause 8 seconds]
Each breath takes you ten steps deeper into relaxation. [Pause 5 seconds] Drifting down, [Pause 3 seconds] floating peacefully, [Pause 3 seconds] descending into perfect tranquility. [Pause 8 seconds] Each moment brings you deeper into this calm, safe space. [Pause 7 seconds]