Find a quiet, comfortable place where you won’t be disturbed. You can sit or lie down. Read through the script first, then record yourself reading it slowly in a calm, soothing voice, or have me record a version for you.

Script:

Take a deep, comfortable breath in… and slowly let it go. Again… breathe in… and gently exhale.

With each breath, you allow your body to become a little more relaxed… a little more at ease.

Now, imagine a soft, warm light beginning at the top of your head… gently flowing down through your body. Feel it softening your forehead… your eyes… your jaw… Let your shoulders drop… your arms grow heavy… Feel the light moving through your chest… your stomach… your legs… all the way down to your feet.

You are safe. You are supported. There is nothing you need to do right now except relax and receive.

Imagine yourself in a peaceful place — perhaps floating on calm water, resting in a quiet forest, or sitting by the ocean. With every breath, you go deeper into this peaceful state… deeper into calm… deeper into rest.

You may notice thoughts coming and going. That’s okay. Just let them drift by like clouds in the sky. You are safe. You are calm. You are enough.

( Pause for 30–60 seconds of silence in your recording )

Now, gently bring your awareness back to the present moment. Wiggle your fingers and toes… take a few deeper breaths… and when you’re ready, slowly open your eyes, feeling refreshed, calm, and centered.

How to Use This Script:

• Listen to it once or twice a day
• Best times: morning, afternoon break, or before bed
• The more you use it, the easier it becomes to enter this relaxed state