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

Notice the natural rhythm of your breath... In... and out... No need to change it... Just become aware of it...

Now, begin to deepen the breath... A slow, gentle inhale through the nose... and a longer, releasing exhale through the mouth... Let there be a small pause at the end of the exhale... Inhale slowly... Exhale fully... and pause...

Place a hand gently on your belly... Feel it rise on your next inhale... And fall on your exhale... Breathing into this center of calm...

Now, let the breath expand into your chest... Feel your ribcage gently widen... and then soften completely as you release the breath... Releasing any effort...

Bring your awareness to your shoulders and neck... On your next exhale, let any tension there melt away... Let your shoulders drop... your neck soften... as if all the day's tasks are now complete...

Allow this softening to travel down through your body... Your arms and hands becoming heavy... Your spine settling... Your legs and feet releasing into total support... A gentle wave of release from head to toe...

Rest here in this stillness... In the quiet peace of this Tuesday evening... "In returning and rest you shall be saved; in quietness and in trust shall be your strength."... Let the active energy of the day settle into calm assurance...

Gently begin to notice the room around you... The sounds, the surfaces... Wiggling your fingers and toes... When you are ready, slowly open your eyes... Carrying this sense of ease with you into rest.

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