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, like sinking into warm sand. [Pause 6 seconds] With each breath, you can allow your muscles to soften and release, melting like snow in gentle sunlight. [Pause 5 seconds]
Starting at the crown of your head, feel a wave of relaxation flowing downward. [Pause 4 seconds] Let it dissolve any tension in your scalp and forehead. [Pause 5 seconds] Feel your eyebrows becoming soft and heavy. [Pause 4 seconds] Your eyelids are becoming so relaxed, so comfortable. [Pause 6 seconds]
Notice the gentle rise and fall of your chest, like peaceful waves on a quiet shore. [Pause 5 seconds] Feel the weight of your body becoming heavier with each exhalation, as if you're being embraced by a cloud of pure comfort. [Pause 7 seconds]
Let that relaxation flow down through your neck, dissolving any tension it finds. [Pause 5 seconds] Your shoulders can release completely now, dropping away from your ears. [Pause 6 seconds] Feel that peaceful sensation flowing down your arms, through your elbows, into your wrists and hands. [Pause 8 seconds] Each finger can relax, becoming soft and heavy. [Pause 5 seconds]
Your mind can begin to quiet, like the surface of a lake becoming still at sunset. [Pause 6 seconds] And as your thoughts slow down, you might notice a sense of peaceful calm beginning to emerge, like stars appearing in an evening sky. [Pause 8 seconds]
Let that wave of relaxation continue flowing down through your torso. [Pause 5 seconds] Feel your chest and abdomen becoming soft and peaceful. [Pause 6 seconds] Your back muscles can release completely into the surface supporting you. [Pause 7 seconds]
With each breath, you're drifting deeper and deeper, like slowly descending through crystal-clear water. [Pause 8 seconds] The relaxation flows down through your hips, your thighs, your knees. [Pause 6 seconds] Feel it moving into your calves, your ankles, your feet. [Pause 5 seconds] Even your toes can relax completely now. [Pause 7 seconds]
Your entire body is becoming so peaceful, so tranquil. [Pause 6 seconds] With every breath, you sink twice as deep into this wonderful state of relaxation. [Pause 8 seconds] Deeper and deeper, safer and more peaceful with each passing moment. [Pause 10 seconds]