Today, we will guide you into a deep state of relaxation where you can discover a profound sense of peace and presence within yourself. By the end of this session, you will feel more centered, calm, and mindful.

Find a comfortable position, either sitting or lying down.

Take a deep breath in, hold it for a moment, and then exhale slowly.

As you continue to breathe deeply, feel your body beginning to relax.

Close your eyes and focus on your breath.

Bring your awareness to your toes, feeling any tension there, and release it.

Gradually move your attention up through your feet, ankles, calves, knees, thighs, hips, and abdomen, releasing any tension as you go.

Continue this process through your chest, back, shoulders, arms, hands, neck, and head.

With each breath, let go of any remaining tension, allowing your entire body to relax.

Now, in your mind’s eye, imagine yourself by the side of a gentle, flowing river.

This river will carry you down into a state of deep relaxation and mindfulness.

With each step you take along the riverbank, you will feel more relaxed and more at peace.

 

I will count down from 10 to 1. With each number, imagine yourself taking a step closer to the water’s edge, feeling the tranquility of the river surrounding you.

 

10: Step towards the riverbank. Feel the gentle breeze on your skin, carrying away your worries.

9: Take another step. Hear the soothing sound of the water flowing, calming your mind.

8: With each step, you feel lighter, more serene. Notice how peaceful you are becoming.

7: Deeper and deeper, step by step. Your mind is becoming clear and calm.

6: Feel the relaxation deepening as you take another step. All your worries are fading away.

5: Halfway there. You are feeling so relaxed, so at ease.

4: Each step brings you deeper into this wonderful state of relaxation. Your mind is quiet and still.

3: Almost there. Feel the deep peace within you growing stronger.

2: One more step. You are so relaxed, so calm, so peaceful.

1: You have reached the edge of the river. Imagine yourself stepping into a small boat, letting it gently carry you down the river. You are now in a state of deep relaxation, ready to experience the benefits of mindfulness.

 

 Imagine yourself floating gently down the river in the boat.

The water is calm, the sky is clear, and the air is fresh.

Feel the gentle rocking of the boat, lulling you into deeper relaxation.

 

In this peaceful journey, bring your attention to your breath.

Notice the gentle rise and fall of your chest with each breath.

Allow yourself to be fully present in this moment, letting go of any thoughts about the past or future.

 

As you continue to breathe deeply, repeat silently to yourself: “I am calm, I am present, I am at peace.”

With each repetition, feel these words becoming more true for you.

Allow any remaining tension or stress to melt away, leaving you feeling completely relaxed and mindful.

 

In a moment, I will count from 1 to 5.

With each number, you will gradually return to full wakefulness, bringing with you a sense of peace and mindfulness.

 

1: Beginning to come back now. Feel the energy returning to your body.

2: Becoming more aware of your surroundings. Feel the peace within you.

3: Starting to move your fingers and toes. Bringing your awareness back to the present.

4: Taking a deep breath in. Feeling refreshed and awake.

5: Open your eyes. Fully awake, feeling calm, mindful, and at peace.

Welcome back. Take a moment to stretch and reorient yourself.

Remember that you can return to this state of mindfulness and peace anytime you need. Carry this sense of calm with you throughout your day.

Thank you for joining this session.