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 will 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 and release it very slowly and deeply; excellent.………

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

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

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 for a few seconds, and then exhale very slowly…..

As you exhale, feel relaxed, calm, and entirely at ease. Excellent!………..

Now, you will move on to a relaxation exercise, starting from the top of your head and moving down to your toes. Remember to continue breathing slowly, deeply, and gently……..

Now pay attention to the top of your head and feel relaxed. Notice how even your ears are becoming relaxed and heavy. Feel your eyebrows gently resting downward, and let your forehead become smooth and comfortable…….

Notice your eyelids becoming very heavy; feel yourself becoming more and more relaxed. Allow your jaw and tongue to relax and be sober, and your eyes, cheeks, nose, and throat soften. Take a moment to enjoy this wonderful feeling of relaxation………….

Now, shift your focus to your neck. Feel the relaxation starting at the top of your neck and flowing downward. Experience the soothing sensation as your shoulders become relaxed and loose…….

Let your shoulders gently sink below, feeling them become heavy, deeply relaxed, and at ease. Notice your collarbones becoming relaxed as your shoulders move gently back, allowing your chest to widen slightly……

Feel the smoothness and relaxation in all the muscles of your shoulders as they completely let go. Continue to enjoy this feeling of peace………

Take a moment to notice your breathing once again. Observe how regular it has become. Keep taking slow, smooth, and deep breaths. Breathe in the feeling of calm and relaxation and breathe out any tension or stress you may still be holding onto. Your breath allows you to become more and more relaxed, deeply relaxed……..

Now, let’s shift attention to your right arm as you sense a soothing wave of relaxation gently cascading down from your shoulder. Keep the focus on your right arm as you sense a gentle wave of relaxation gently cascading down from your shoulders to your right arm. Feel the peace flowing down from your right shoulder, allowing your upper arm, elbow, lower arm, and wrist to become loose and relaxed. …..

Let go of any tension and imagine all the stress and worry gradually draining away your fingertips. Feel the relaxation spreading to your fingertips. Experience the soothing sensation as your right arm becomes completely relaxed…..

Now Shift your focus to your left arm as a tranquil sensation flows down from your left shoulder, gently loosening and relaxing your upper, elbow, lower, and wrist. Allow any tension or stress to drain away, releasing through your fingertips……

Notice the relaxation enveloping your thumb, index finger, middle finger, ring finger, and little finger. Experience the delightful sensation as your entire left arm reaches a state of complete relaxation and ease.

Now, let the relaxation continue its journey to your chest and stomach. Feel the deepening relaxation with each breath you take…..

Now, shift your attention to your upper back. Feel the relaxation flowing down your spine as you release any tension. Allow your upper back, middle back, and lower back to completely relax and ease……

Let the relaxation spread to your upper body, and with each breath, relax more deeply. Feel yourself becoming more and more relaxed, deeply relaxed, and calm…….

Now, let your hip muscles relax. Feel the relaxation in your thighs as you let go of any tension. Relax the muscles on the front of your thighs and feel the relaxation in your upper legs flowing down to your knees, calves, ankles, and feet……

Allow all the muscles in your legs and feet to relax and let go completely. Feel the soothing relaxation flowing through your entire body, from the top of your head to the toes of your feet…..

Now, focus your attention on my voice, and as you exhale, allow yourself to drift into an even deeper state of relaxation. With each breath, every cell, every fiber, and every part of your body now becomes even more relaxed. Enjoy this wonderful feeling of relaxation……….

Now, let’s bring your attention back to your physical body. In a moment, I am going to count from 0 to 5. When I reach 5, you can open your eyes and return to a vigilant and awake state, feeling very calm and relaxed………

Take your time as you start to come up. Feel the pleasant sensations in your body. 0, and 1… You’re beginning to return, becoming more present… 2… Notice the energy flowing through your body, revitalizing you… 3… Become more aware of the sounds in the room around you… 4… You’re almost entirely back, feeling refreshed and rejuvenated… And 5… eyes open and become wide awake.