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Find a comfortable position, lying down or sitting back... Let your eyes gently close...

Begin by simply noticing your breath... The natural rhythm of air moving in... and out... No need to change it... Just observe the gentle tide of your own being...

Now, let’s gently deepen that breath... Inhale slowly through your nose... and exhale even longer through your mouth... Letting go... Pause in the quiet space after the exhale... Again, slow inhale... long, releasing exhale... and rest in the pause...

Place a hand gently on your belly... Feel it rise with your next inhale... and fall as you exhale... Let your breath soften and support you from this deep, quiet center...

Now let the breath expand into your chest... Feel your ribs widen... and then soften completely as you release... With each exhale, feel a layer of the week’s busyness... simply melt away...

Bring your awareness to your shoulders and neck... Carrying the weight of the week... Inhale here... and as you exhale, imagine all that tension dissolving... Let your shoulders drop away from your ears... Heavy and soft...

Now let that softening travel down... through your arms and hands... your spine... your hips and legs... all the way to your feet... A wave of release... flowing downward... leaving your entire body feeling heavy... supported... and at peace...

Settle into this deep stillness... You have arrived... The striving of the week is complete. As it is written, *"Be still, and know..."*... In this quiet, there is nothing to do... and nowhere you need to be...

Gently begin to notice the room around you... the sounds, the surfaces... When you are ready, slowly blink your eyes open... Carrying this sense of calm release with you into your rest. Goodnight.

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