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Take a moment to get comfortable.

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Whether sitting or standing, let your body settle and rest naturally.

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Gently close your eyes or soften your gaze.

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Take a deep breath in and out.

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Let's begin.

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Release any tension in your forehead, eyes, or jaw.

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As you exhale, let your forehead smooth, your eyes relax, and your jaw soften.

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Now move your focus to your neck and shoulders.

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We often carry stress here.

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Breathe in deeply, and as you exhale, let your shoulders drop and your neck relax.

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Shift your awareness to your chest and stomach.

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Feel the gentle rise and fall of your breath.

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With each exhale, let go of any tightness or tension you might be holding here.

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Next, bring your attention to your arms, down to your hands and fingertips.

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Notice any sensations in your arms.

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As you breathe out, allow them to rest and relax fully.

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Move your awareness to your hips and lower back.

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Whether you're sitting or standing, notice how they feel.

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Inhale deeply, and as you exhale, release any tension in this area.

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Now focus on your legs.

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Feel their weight, the support they provide.

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As you breathe in, feel the strength in your legs, and as you breathe out, let them relax

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Finally, bring your attention to your feet.

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Notice them grounded on the floor.

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As you exhale, allow any tension in your feet to melt away.

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Take one last deep breath in and out.

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When you're ready, slowly open your eyes or lift your gaze, bringing this sense of

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calm with you.