Take a slow, comfortable breath in through your nose, feeling the cool air flow in. And as you exhale, allow your body to settle more deeply into your bed or chair, like a heavy blanket sinking into soft sand. With each breath, feel yourself becoming more and more comfortable, as if you're being gently cradled by a cloud.
Notice the gentle rise and fall of your chest as you breathe, like peaceful waves on a quiet shore. Each breath brings you deeper into relaxation, like descending a beautiful staircase of soft light. You might become aware of the weight of your body pressing down, as if gravity itself is embracing you. Feel the complete support beneath you, holding you safely and securely.
And as you continue breathing naturally and comfortably, allow your attention to drift to the sounds around you. Simply acknowledging any sounds without trying to change them, like distant birds singing in a peaceful garden. Letting them fade into the background of your awareness, becoming softer and more distant with each breath.
Now, bring your attention to your feet and toes. Notice any sensations there, perhaps a slight tingling or warmth. Allow them to become heavy and relaxed, as if they're melting into the surface beneath them. This comfortable heaviness flows up into your ankles like warm honey.
Feel it spreading into your calves, releasing any tension it finds. Moving up into your knees, bringing a deep sense of peace and comfort. Flowing through your thighs like a warm, gentle stream. Your entire lower body becoming deeply relaxed, as if it's floating on a calm, peaceful lake.
Let this wave of relaxation continue upward, flowing into your hips and lower back. Feel it spreading across your abdomen, releasing any remaining tension there. Moving up through your chest, where each breath brings deeper peace. Flowing down your arms, through your elbows, into your hands and fingers.
Notice how your shoulders release and soften, letting go of any stress they've been holding. This peaceful feeling flows up your neck, releasing any tension there. Moving across your face, softening your jaw, your cheeks, your forehead. Your entire body now completely relaxed, peaceful, and serene.
With each breath, you sink twice as deep into this wonderful state of relaxation. Drifting deeper and deeper, like a feather floating gently downward on a calm summer breeze. Every sound, every breath, taking you deeper into this peaceful state of complete relaxation.
