Find a quiet and comfortable place where you won't be disturbed.
Lie down on your back with your arms relaxed by your sides,
Palms facing up.
Close your eyes and take a few deep breaths,
Inhaling through your nose and exhaling through your mouth.
Allow any tension in your body to gradually release with each breath.
Bring your awareness to different parts of your body,
Starting from your toes and slowly moving up to the crown of your head.
As you focus on each body part,
Consciously relax and let go of any tension.
Imagine a wave of warmth and relaxation flowing through your body,
Soothing each muscle and promoting a sense of calmness.
Visualize this wave moving from your toes up your body to your head,
Melting away any stress or tightness.
Shift your attention to your breath.
Feel the natural rhythm of your breath without trying to control it.
Notice the gentle rise and fall of your chest and abdomen.
As you continue to breathe,
Repeat an affirmation or a mantra with each exhale.
For example,
I am at peace.
I release all worries.
My body is miraculous.
I feel calm.
I am safe.
I have everything I need.
Create your own affirmation that brings you peace and calm,
And repeat that affirmation silently with each exhale.
Visualize a serene and peaceful place,
Such as a tranquil beach or quiet forest or river.
Imagine yourself fully immersed in this calming environment,
Engaging your senses and feeling the serenity all around you.
If your mind begins to wander,
Gently guide your focus back to your breath,
Or your mantra,
Or your visualization of this serene and peaceful place.
Feel the warmth of the air.
Immerse yourself in the visual of your scene.
Is it ocean waves gently rolling onto the shore?
Is it a river winding as far as you can see?
Is it a night filled with stars?
Put yourself fully in this place.
It's safe.
It's calm and relaxing.
Feel yourself sinking into this restful and peaceful space.
Gradually start counting backward from 10 to 1,
With each number taking you deeper into a state of more relaxation.
After reaching 1,
Allow yourself to rest in this deep state of relaxation.
Namaste.
