Let’s start our session by sitting on a chair, floor or even lying down. And gently close your eyes…….

Take a moment to make yourself comfortable. Now, you are going to take five deep breaths, and with each breath, you will feel more deeply relaxed, at ease, and calm…….

Take a nice, long, deep breath and focus on the steady rise of your chest. Hold it for a moment, and then release it very slowly…………….

Take another deep breath, filling your lungs. Hold it for a moment, and then slowly let the air out; excellent. ………

Once again, take a deep breath, filling your lungs deeply. Hold it for a moment, and then release it slowly and deeply………….

Two more times, take a deep breath and hold it. When ready, let the air out slowly, deeply, and comfortably…………………….

Take one final deep breath, expanding your lungs completely. Hold it, and then exhale very slowly and easily. As you exhale, feel relaxed, calm, and entirely at ease. Excellent…………………!

I like you to visualize or imagine a beautiful symbolic staircase of 20 steps. Imagine that every stage has a number from 20 at the top and down to 0 at the bottom…..

You see a secure and sturdy hand railing, so you are safe and relaxed. Imagine or visualize you standing at the top steps………

In a moment, I am going begin counting down from 20 to 0, and for each number I count, you will take one more step down……

 So that by the time I reach 0, you will arrive at the ground level and be completely relaxed and eased. Because the lower I count, the lower I step, and the more I relax. So take the first step now.

19- down down down, more profound, deeper and deeper as you step down lower and lower.

18- down another level, relaxing more deeply as you slowly step down. Down, down, calming more and more.

17, deeper and deeper, you are safe, relaxed, and protected in this symbolic stair. You are enjoying the steps in this beautiful stair.

16, -down a little lower now as you relaxed a little more deeply, down down and deeper and deeper, as you stepped down a little lower now and relaxed a little more.

15, deeper and deeper, you are so relaxed now on your stair.

14, Going down and relaxing more and more with each number I count. And

13 down another step, relaxing even more thoroughly now, feeling every part of your body, mind, and spirit completely relaxed and eased as you continue traveling down and down. And

12, down down down, more profound, deeper and deeper.

11, down another step, you are more relaxed now. 

10- you are halfway now and so much more relaxed than you were just a few moments ago.

9, down another step, realize how relaxed, calm, and peaceful you are now.

8-down a little lower now, relaxing even more as you enjoy this peaceful step in the stair.

7-down another level and relaxing a little more deeply now.

6-so very, very relaxed, so peaceful, right now, in this relaxing stair. and the symbolic stair was designed to relax your body, mind, and soul. 

5, down another step,

4, you are more relaxed

3, deeper and deeper, you are safe and very relaxed in this stair. Going deeper and deeper,

2, down another step. realize how powerful, wonderful, and unique you are. And

1, down down down, at the count of the next step, you will be completely relaxed, calm and at ease, and you will arrive on the ground. So peaceful, so happy, so very, very calm. Now

0- You arrived at the ground level; you are so calm, peaceful, and completely relaxed now…..

When you sleep at night, your mind will release and vent out any reasons or programming why you shouldn’t sleep……

Anything holding you back from sleeping every night thoroughly, entirely, and restfully will remove early morning dreams. Every night before you sleep, tell yourself, tonight, I will sleep deeply and entirely and wake up refreshed, energetic, and ready for a new day…….

Draw your attention back to your physical body; in a moment, I will count out from 0 to 5; when I reach 5, you can open your eyes and come to a vigilant and awake state, very calm, very relaxed…….

You are slowly starting to come up now. Feeling good. 0…..1… you’re beginning to come back…2…feel the energy flowing through your body…3… you are more aware of sound in the room, 4…. fully coming back, and 5… eyes open and wide awake. 1-2-3-4-5 eyes open and wide awake.