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Let your body settle into a comfortable position... perhaps lying down... or propped up with support... Allow your eyes to close gently... Begin by simply noticing the natural rhythm of your breath... the gentle rise and fall... the quiet flow in and out... no need to change anything... just awareness... Now, let’s gently deepen the breath... a slow, soft inhale through the nose... and a longer, releasing exhale through the mouth... letting go... and a pause at the end of the exhale... feel the stillness... inhale slowly... exhale longer... release... and pause... Place a hand gently on your belly... breathe into that space... feel your hand rise with the inhale... and fall with the exhale... connecting with your center... your anchor... Now, let the breath expand into your chest... feel the ribs widen softly on the inhale... and soften completely on the exhale... releasing any tightness held around the heart... Bring your awareness to your shoulders and neck... areas that often carry the weight of the week... on your next exhale, let them soften... let them melt away from your ears... releasing the accumulated tension of these past days... From the crown of your head... begin to soften downward... your forehead... your jaw... your arms and hands... your torso... your hips and legs... all the way down to your feet... a wave of softening... a wave of release... letting the support beneath you hold you completely... In this stillness, find a quiet space within... a peace that is present even after the busyness of the week. As the psalmist said, "Be still, and know..." In this knowing, simply rest... Gently begin to deepen your breath once more... bringing gentle movement back to your fingers and toes... when you are ready, slowly open your eyes... carrying this sense of soft release with you into your rest tonight.
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