Find a comfortable place to sit or lie down. Close your eyes if you wish, and begin by taking three slow, steady breaths. Feel the air entering, filling your lungs, and leaving with a gentle release. Allow your body to settle into stillness.

Head and Face
Bring your attention to the very top of your head. Notice any sensations here. Slowly move down to your forehead. Allow the muscles across your forehead to soften. Release any tightness around the eyes. Let your eyelids rest gently. Soften your jaw, unclench your teeth, and let your tongue relax in your mouth.

Neck and Shoulders
Shift awareness to your neck. Notice if you are holding any tension, and let it go with each exhale. Move to your shoulders. Imagine them sinking downward, as if all the weight you carry is gently sliding away.

Arms and Hands
Feel the heaviness of your upper arms. Let your elbows and forearms relax fully. Bring attention to your wrists, hands, and fingers. Release them one by one until your hands feel completely loose and open.

Chest and Back
Notice your chest rising and falling with each breath. With every exhale, allow the chest to soften. Move awareness to your upper and lower back. Picture the muscles along your spine gently loosening, as if they are melting into the surface beneath you.

Abdomen and Hips
Turn focus to your stomach. Let it release. Let go of any effort in the abdomen. Move down to your hips and pelvis. Imagine warmth and relaxation flowing into this area. Feel the muscles across your glutes becoming soft and heavy.

Legs and Feet
Bring your attention to your thighs. Let them sink deeply into the surface below. Relax your knees. Let the muscles in your calves loosen completely. Move down to your ankles, your feet, and each of your toes. Notice the sense of grounding as your feet rest fully.

Whole Body Awareness
Now take a moment to notice your body as a whole. From head to toe, feel the calmness you have created. Breathe in slowly. Breathe out gently. Rest in this state of complete ease.