Take a slow, deep breath in through your nose, filling your lungs completely. [Pause 5 seconds] And as you exhale through your mouth, allow your body to sink deeper into its resting position, like a feather gently floating down to earth. [Pause 6 seconds] With each breath, you can feel yourself drifting into a more peaceful, tranquil state. [Pause 5 seconds]
Notice the gentle rise and fall of your chest, like peaceful waves on a calm shore. [Pause 6 seconds] With each breath out, any tension simply dissolves, like snow melting in warm sunlight. [Pause 7 seconds]
Now, bring your attention to your feet and toes. [Pause 4 seconds] Feel them becoming heavy and relaxed, as if they're being cradled in warm, soft sand. [Pause 6 seconds] Let this soothing sensation of warmth and heaviness flow slowly upward, like honey dripping slowly, through your ankles. [Pause 5 seconds]
This comfortable weight continues its journey into your calves, releasing any tension held there. [Pause 6 seconds] Moving up through your knees, feel them becoming loose and relaxed. [Pause 5 seconds] Flowing up through your thighs, like warm water rising in a peaceful pool. [Pause 6 seconds]
Your entire lower body is now completely relaxed, heavy, and comfortable. [Pause 7 seconds] This soothing wave of relaxation continues its gentle journey upward, flowing like warm honey through your hips and lower back, releasing any remaining tension. [Pause 6 seconds]
Feel this peaceful sensation spreading through your stomach, releasing any tension held there. [Pause 5 seconds] Moving up through your chest, notice how each breath brings deeper relaxation. [Pause 6 seconds]
Let this comfort flow down your arms like warm sunlight, reaching all the way to your fingertips. [Pause 6 seconds] Each finger becoming completely relaxed and heavy. [Pause 5 seconds]
This wave of tranquility continues up through your shoulders, dissolving any tension it finds. [Pause 6 seconds] Moving through your neck, releasing any stress held there. [Pause 5 seconds]
Finally, feel this peaceful sensation flowing across your face, relaxing every muscle. [Pause 6 seconds] Moving across your scalp, like a gentle, warm breeze. [Pause 5 seconds]
Your entire body is now completely relaxed, as heavy as deep snow, yet as light as a floating cloud. [Pause 7 seconds] With each breath, you drift twice as deep into this peaceful state of relaxation. [Pause 6 seconds]
Counting down now, from ten to one, each number taking you deeper into this tranquil state. [Pause 5 seconds] Ten... drifting deeper. [Pause 4 seconds] Nine... twice as relaxed. [Pause 4 seconds] Eight... letting go completely. [Pause 4 seconds] Seven... sinking deeper still. [Pause 4 seconds] Six... more and more relaxed. [Pause 4 seconds] Five... peacefully floating. [Pause 4 seconds] Four... drifting downward. [Pause 4 seconds] Three... deeper and deeper. [Pause 4 seconds] Two... almost there. [Pause 4 seconds] One... completely relaxed, perfectly at peace. [Pause 8 seconds]