Voice (whispered, optional): “Close your eyes… let your body sink… breathe slowly… in… and out…” Phase 1: Grounding (1:00–3:00) Voice: “Feel the surface beneath you… the support of the earth… notice your shoulders, your chest, your hands… release any tension… breathe in calm… breathe out heaviness…” Phase 2: Floating Imagery (3:00–6:00) Voice: “Imagine a gentle river… your body floating on the water… it rocks softly with the current… the sky above glows with soft light… each breath carries you further into peace…” Phase 3: Deep Relaxation (6:00–10:00) Encourage letting go: “Your thoughts are like clouds… drifting… no need to follow them… just notice and release… deeper and deeper…” Phase 4: Sinking into Sleep (10:00–15:00) “You are safe… you are calm… drift… drift…”
