Drink Less Move More

Now, look up at the ceiling above you.

Keep your eyes looking up, just like that.

Slowly close your eyelids while looking upward.

Let your eyes rest and feel heavy now.

Let the muscles around your eyes relax fully.

Try to open your eyes, but they stay closed.

Let go and relax your eyes even more.

Now, imagine you are holding a big balloon. This balloon is full of worries and stress.

Let go of the balloon and watch it float away.

See it rise higher and higher, getting smaller. Feel lighter as all your worries drift away.

Or maybe you have a heavy backpack on. Take it off your shoulders and set it down.

Feel how much lighter and freer you feel now.

You don’t need to carry those weights anymore.

Now, imagine a safe, peaceful place for you. It might be a cozy room or a quiet garden.

See the colors, feel the air, hear gentle sounds.

You are safe and calm in this special place. Rest here for a moment, enjoying the peace.

Your mind and body are open and at ease. Everything feels more natural, more gentle, as your unconscious mind listens and learns.

Now, make a tight fist with your hand. Squeeze it tight, feel the tension build up.

Now, open your hand and let it go. Feel all the tension leave your hand now.

Let your whole arm become soft and relaxed.

Do the same with your other hand now. Squeeze, then release, and relax even deeper.

Imagine a staircase in front of you now.

There are ten steps going down, nice and safe. With each step down, you feel more relaxed.

Step ten… going down, feeling calm and safe.

Step nine… deeper, letting go with each step.

Step eight… seven… six… feeling lighter and softer.

Step five… halfway down, feeling even more relaxed.

Step four… three… two… almost at the bottom.

Step one… you are deeply relaxed and calm now.

In a moment, I’ll ask you to open and close your eyes three times for me. Each time you close them, you go deeper. Open your eyes now… and close them, relax. Open your eyes again… and close, going deeper. One last time, open… and close, relax even more.

You notice your hand reaching for a cool glass.

You feel the smooth surface, the gentle chill.

Tiny bubbles rise in sparkling water, and each sip feels fresh and clear inside.

You enjoy the taste of healthy drinks, the softness of tea, the sweetness of fruit.

Your body thanks you with a light, easy feeling.

You feel proud of your choices, and it gets easier every time.

Even with others, you feel calm and sure, choosing what feels right, feeling good inside.

Your confidence grows, and you wake up refreshed, enjoying the clear mind and light body you’ve created.

And now, as your mind drifts, you notice how naturally you want to move.

You feel the soft fabric of your workout clothes, the gentle stretch as you put them on.

You sense a spark of energy in your chest, your muscles waking up with each gentle movement.

You step outside, feeling the air on your skin, your feet steady on the ground. Each step feels easy and free, your breath moving smoothly in and out.

You see your family joining you, their laughter and smiles filling you with joy.

You feel proud, confident, and happy together, noticing how movement brings you all closer. Every day, it feels more natural to move, and you enjoy the growing strength inside.

As you enjoy this energy, your mind opens to new interests, and you feel a gentle curiosity inside.

You see colors, shapes, and new ideas, like a canvas waiting for your touch.

You reach out, feeling the texture of new things, the smoothness of a brush, the keys of a piano, the earth in a garden, the pages of a book. You notice the joy of learning, the fun of trying, the spark of discovery.

You share these moments with loved ones, feeling the warmth of connection and pride.

Your life becomes more colorful and interesting, as you trust yourself to explore and enjoy. You feel proud, more confident, and full of life.

Now, your mind and body remember these good feelings.

You know you can return to them any time. You feel strong, proud, and happy inside. You sense a new joy in your life, and a growing confidence that carries you forward.

Soon, I will count from five down to one. With each number, you will wake up gently.

You will feel fresh, happy, and full of energy. You will remember what is helpful for you. You will feel good and ready for your day.

Five… slowly coming back to the room now. Four… feeling your body waking up gently. Three… taking a deep, comfortable breath in. Two… moving your hands and feet a little. One… eyes open, feeling good, calm, and awake.

Welcome back. You did really well today. You can feel proud of yourself right now.