Sit back in your chair……. Uncross your legs and feet flat on the floor. Go ahead…………and get comfortable and gently close your eyes………

You are going take five deep breaths, and with each breath, you will feel more deeply relaxed, at ease, and calm…….

Right now, inhale and focus on the consistent rise of your chest. Hold it and slowly let it out; just easily and comfortably let it out, just let the air out…….
Breathing in once again, filling your lungs, excellent, hold it and release slowly………

Three more times, breathing in deep breaths, now hold it and let all the air out very slowly; good……

Again breathing in deep breaths, expanding your lungs. Hold it open your mouth slightly, and exhale very slowly……..

One more deep breath, inhaling very slowly and deeply filling your lungs; excellent, now hold it and release it slowly and deeply Feel yourself relaxing as you exhale….. And then continuing breathing easily, effortlessly, and comfortably. Excellent……………… 

Now draw your attention down to your feet. Be aware of any feelings or sensations in your feet and your toes. As you focus on your toes, you feel a sense of deep calm and relaxation beginning to flow from your feet, ankle, and calves, a wonderful feeling and calm and peace………….

You are now feeling this heavy relaxation moving upward into the calves of your legs…

Notice how a sense of heavy relaxation begins to flow upward like a gentle wave. Feel the weight of your legs as they gently press down, becoming heavier with each passing moment…..

Allow this relaxation to seep into your calves, releasing tension and bringing about a profound sense of ease and comfort……

Now, shift your awareness to your knees. Feel the soothing sensation of relaxation spreading through this area as you concentrate on my voice…..

 The sounds around you, the sounds of everyday life, help you further into this tranquil state. They are no distraction; they contribute to your sense of relaxation, helping you journey even deeper into this serene experience………

As this peaceful relaxation moves upward, let it embrace your thighs and hips, nurturing every cell of your being….

Feel it gently flowing through your solar plexus area, melting away any tension. The muscles in your stomach begin to unwind, allowing a deep, rhythmic breath to come naturally……

 This rhythmic breathing calms you into a tired, daydream-like state, where peace and serenity envelop you completely……

The relaxation now envelops your chest, saturating it with a soothing calmness….

With each breath, you feel a profound release, as if you are letting go of any lingering worries or stresses. Your arms, hands, and fingers follow suit, embracing a numbing, pleasant, tingling feeling as they increasingly relax……

Shift your focus to your neck muscles, and sense them letting go, allowing the relaxation to spread like a gentle cascade…..

Feel the little forces in your scalp release, as if the blood is circulating closer to the skin, bringing about a comforting sensation of tranquility…….

This relaxation moves like a gentle breeze over your forehead and down over your eyelids, encouraging your jaw muscles to relax deeply. Your jaw grows heavier, free from tension, allowing your entire face to radiate serenity…….

You are now deeply immersed in this state of profound relaxation, your whole body and mind embracing tranquility. As we continue this journey, know that you are safe and supported, free to explore the depths of this peaceful sanctuary…….

Take a few moments, to enjoy this serene sensation, letting the stillness wash over you. Allow yourself to be present now, free from any distractions or worries…….

And as I count from 5 down to 0, each count will represent deep relaxation, and you will feel the body relaxing even more and letting go… deeper and deeper… and when I reach 0, you will go even deeper and deeper.

Now, 5……4…….3……2…..1…. and 0, you are more relaxed now. Feel every part of your body mind and spirit completely relaxed and at ease…………………

Draw your attention back to your physical body; in a moment, I am going to count backward from 0 to 5; when I reach five, you will be able to open your eyes and come to a vigilant and awake state, very calm, very relaxed and with the genuine sense of positive expectation and hope. Slowly starting to come up now from 0 to 1, and 2, more aware of sound in the room, and 3, coming up to 4, and 5, eyes open and wide awake. 1-2-3-4-5 eyes open and wide awake.