Find a comfortable place to lie down.
Make sure that you will not be disturbed.
Close your eyes and take a deep breath in through your nose and slowly exhale through your mouth.
And breathing in through your nose and exhaling through your mouth.
Now begin to focus on the sound of my voice.
As you listen,
Imagine a wave of relaxation starting at the top of your head.
Feel this wave slowly moving down,
Relaxing your scalp,
Your forehead,
And your temples.
Notice how your eyelids are becoming very heavy.
This wave of relaxation moves down to your cheeks,
Your jaw,
And your neck.
As it moves,
It releases any tension you might be holding.
Feel your shoulders drop as the relaxation flows down your arms,
All the way down to your fingertips.
Allow your chest to expand and contract with each breath,
Relaxing more deeply with every exhale.
The wave continues down your back,
Soothing every muscle,
Every nerve.
Feel it flow down your legs,
Past your knees,
And into your feet,
Reaching your toes.
You are now deeply relaxed,
Calm,
And at peace.
Imagine yourself walking through a peaceful ancient forest.
The ground is soft beneath your feet,
Covered with a lush carpet of moss.
Sunlight filters through the tall,
Majestic trees,
Casting shadows around you.
As you walk,
You hear the soothing sounds of nature,
The rustle of leaves in the gentle breeze,
The distant song of a bird,
The soft murmur of a stream nearby.
Each step that you take brings you deeper into the tranquil forest,
Deeper into relaxation.
Come to a clearing with a beautiful,
Clear pond.
The surface of the water is still and calm,
Reflecting the beauty of the surrounding forest.
Find a comfortable spot at the edge of the pond and sit down.
As you sit,
You notice the gentle warmth of the sun on your skin,
The fresh,
Clean scent of the forest air.
Gaze into the water of the pond.
It is so clear,
You can see the smooth stones at the bottom.
Imagine that each breath you take is like a pebble being gently dropped into the pond.
With each inhale,
You feel calmness and serenity.
With each exhale,
You see the ripples spreading out,
Carrying away any stress or tension.
As you continue to breathe deeply and slowly,
Feel yourself sinking deeper into relaxation.
Imagine that with each breath,
You are becoming more and more connected to the tranquility of this peaceful place.
Allow yourself to sink deeper and deeper into this state of calm,
Knowing that you are completely safe,
Completely relaxed,
And completely at peace.
Imagine a warm,
Glowing light surrounding your body.
This light is gentle and comforting.
It represents peace,
Calmness,
And clarity.
As this golden light surrounds you,
Feel it absorbing all the feelings of overwhelm.
It draws out any stress,
Anxiety,
Or worry,
Replacing it with calm and serenity.
Feel this light flowing through you,
Starting at the top of your head and moving down to your toes,
Washing away all tension and leaving you completely at ease.
Allow yourself to rest in this warm,
Golden light for a few moments,
Feeling more and more at peace with every breath that you take.
Now repeat these affirmations silently in your mind.
I am calm.
I am at peace.
I let go of all worries and embrace tranquility.
I am in control of my thoughts and my emotions.
I release all feelings of overwhelm and welcome calmness.
I deserve rest.
I deserve peace.
I am surrounded by positive energy.
I am capable of handling anything that comes my way.
My mind is clear and my heart is at ease.
I am resilient,
Strong,
And at peace.
I trust myself to navigate through life's challenges.
As you continue to breathe slowly and deeply,
Allow your body to sink even deeper into relaxation.
Feel the surface beneath you supporting your entire weight,
Holding you comfortably.
Imagine yourself drifting on a gentle,
Calm river.
The water is warm and soothing.
You are floating effortlessly.
Feel the gentle motion of the water rocking you softly into a deeper state of relaxation.
The sky above is clear and you can see the stars shining brightly,
Offering a sense of peace and tranquility.
Allow your mind to drift like a leaf floating on the river,
Gently moving with the current.
Any remaining thoughts of the day are being carried away by the river,
Leaving you with a sense of calm and ease.
With each breath,
Feel yourself drifting closer and closer to a peaceful,
Restful sleep.
Know that you are safe,
You are calm,
And you are ready to rest.
Now let go completely and allow yourself to drift off into a deep,
Restful sleep.
Carry this sense of calm and tranquility with you,
Knowing that you can return to this place of peace whenever you need to.
May you rest well and wake up feeling refreshed and recharged.
