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Close your eyes and take a deep breath in.
Then, slowly exhale…

Focus on the muscles in your face.
Relax your forehead, your eyes, your cheeks, and your jaw.
Let go of the tension in your mouth—it’s okay if it naturally falls open.
Feel the tightness in your brow soften as your entire face relaxes.

Now, let your shoulders drop.
Let your right shoulder fall, releasing all tension.
Then, do the same with your left shoulder—completely letting go.

Relax your arms.
Starting from your right upper arm… down to your elbow… your wrist… and finally, your fingertips.
Now, your left arm—softening from the upper arm, to the elbow, the wrist, and down to your fingertips.

Bring your attention to your chest and abdomen.
Breathe in deeply and slowly…
Feel your chest become lighter and your abdomen loosen.

Now, shift your focus to your legs.
Relax your right thigh… your calf… your ankle… and finally, your toes.
Then, let your left leg relax in the same way—releasing all tension from your thigh, your calf, your ankle, and your toes.

Your whole body is gently sinking into a deep state of relaxation.

Empty your mind—let go of any thoughts.
If something comes to mind, just let it drift away.
A quiet stillness expands within you…

If your mind feels restless, picture yourself beneath a vast blue sky, by a tranquil lakeside.

You are lying on a canoe, floating gently on the water.
Feel the soft sway of the waves, the light breeze against your skin, and the warmth of the sun enveloping you.
As you gaze at the sky reflected on the water’s surface, let yourself be carried by the stillness.

Once more, feel the deep relaxation flowing through your entire body.
Your face, your shoulders, your arms, your chest, your legs—completely at ease, sinking further into relaxation.
Your mind is quiet, calm, and at peace…

Breathe gently as you drift into sleep.

Good night…