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<v Speaker 1>Find a comfortable position, sitting or lying down. Close your

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<v Speaker 1>eyes gently take a deep breath in through your nose,

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<v Speaker 1>filling your lungs completely. Hold it for a moment. Now

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<v Speaker 1>exhale slowly through your mouth, releasing any tension you may feel.

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<v Speaker 1>Take another deep breath in, feeling the fresh air into

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<v Speaker 1>your body, and breathe out, letting go of any stress

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<v Speaker 1>or worries. Feel the surface supporting your body. Notice how

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<v Speaker 1>it holds you securely and safely. With each breath, Allow

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<v Speaker 1>yourself to sink deeper into relaxation. Bring your attention to

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<v Speaker 1>the top of your head. Imagine a warm, soothing light

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<v Speaker 1>touching your scalp, slowly moving down your forehead, smoothing away

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<v Speaker 1>any tightness. Feel this light gently soften your eyes, your cheeks,

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<v Speaker 1>and your jaw. Let your jaw relax and your lips

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<v Speaker 1>part slightly. Let this warm sensation flow down your neck

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<v Speaker 1>and across your shoulders. Feel the muscles release and loosen.

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<v Speaker 1>Your shoulders drop away from your ears as tension melts away.

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<v Speaker 1>The warmth travels down your arms, through your elbows, wrists,

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<v Speaker 1>and into your hands and fingers. Let all the muscles

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<v Speaker 1>become soft and heavy. Bring your focus to your chest

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<v Speaker 1>and heart area. Notice the gentle rise and fall with

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<v Speaker 1>each breath. Imagine the warm lights spreading calm and peace here.

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<v Speaker 1>Let it flow down through your abdomen, releasing any remaining

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<v Speaker 1>tightness or discomfort. Feel the warmth move through your hips, thighs, knees, calves, ankles,

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<v Speaker 1>all the way down to your feet and toes. Your

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<v Speaker 1>whole body feels heavy, relaxed, completely at ease. Now bring

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<v Speaker 1>your awareness to the sounds around you. Notice them without judgment,

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<v Speaker 1>simply observing. Bring your attention back to the rhythm of

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<v Speaker 1>your breath. Feel each inhale. Bring calm energy into your body.

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<v Speaker 1>Feel each exhaled take away tension and stress. If thoughts

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<v Speaker 1>come into your mind, gently acknowledge them and let them

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<v Speaker 1>drift away like clouds passing in a clear sky. Return

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<v Speaker 1>your focus to your breath or to the sensations in

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<v Speaker 1>your body. Imagine yourself in a peaceful place that feels

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<v Speaker 1>safe and comforting. It could be a quiet garden, a

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<v Speaker 1>soft beach, or a gentle forest. Picture the colors around you,

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<v Speaker 1>the textures beneath your feet, the smells in the air.

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<v Speaker 1>Feel a gentle breeze on your skin. Explore this peaceful

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<v Speaker 1>place with all your senses. As you breathe in this serenity,

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<v Speaker 1>imagine it filling every part of your body with calm

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<v Speaker 1>and strength. You are safe here, you are calm here.

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<v Speaker 1>Silently repeat these words to yourself. I am calm, I

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<v Speaker 1>am safe, I am present, I am enough. Just as

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<v Speaker 1>I am, peace fills me with every breath. Take a

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<v Speaker 1>few more slow breaths, now, feeling this moment of rest

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<v Speaker 1>and clarity within you. When you are ready, gently bring

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<v Speaker 1>your awareness back to the room. Wiggle your fingers and

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<v Speaker 1>toes softly, slowly open your eyes. Take one final deep

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<v Speaker 1>breath in and exhale fully. Carry this sense of peace

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<v Speaker 1>and presents with you throughout the day.