Let your breath happen naturally, with no force or strain.

Notice the sensations that happen in your body as you breathe. Feel the air moving past the tip of your nose. Notice how your belly rises and falls as you inhale and exhale.

Let your body sink down into the floor, like a pebble dropped into a pond, until you slowly come to rest on the pond floor.

As thoughts come into your head, let them float by like fish swimming above you.

Give yourself permission to rest. Acknowledge that this is the most important thing you could be doing.

As you inhale, imagine breathing in relaxation.

As you exhale, expel any tension.

Now imagine your breath reaching all the way down to your toes. As you do this, think to yourself, I am sending my breath to my toes. My toes are relaxed.

Shift your focus and your breath to your feet. Repeat to yourself, "I am sending my breath to my feet. My feet are relaxed."

As you move to your ankles, say "I am sending my breath to my ankles. My ankles are relaxed."

Continuing on, "I am sending my breath to my calves. My calves are relaxed."

I am sending breath to my knees. My knees are relaxed."