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Find a comfortable position, lying down or sitting back... Let your eyes gently close... Begin by simply noticing the natural rhythm of your breath... In... and out... No need to change anything just yet...

Now, gently deepen your breath... Take a slow, full inhale through your nose... and release it in a longer, softer exhale... Feel the week's momentum begin to ease... Inhale slowly... Exhale completely... and pause... In the quiet space between breaths...

Place a hand gently on your belly... As you breathe in, feel your abdomen rise... As you breathe out, feel it soften and fall... Let this gentle wave wash away the accumulated tasks of the week... Your belly, soft and full with each breath...

Now, let the breath expand into your chest... Feel your ribs widen... and then soften as you release the air... With each exhale, release any tightness you’ve been carrying here... Let the chest, so often braced for action, now soften into rest...

Bring your awareness to your shoulders and neck... areas that often carry the weight of responsibility... On your next exhale, let them soften... Let them drop away from your ears... Imagine the tension dissolving, like the setting sun releasing its light... "Come to me, all you who are weary and burdened, and I will give you rest."

From your shoulders, invite that softening to travel down... through your arms and hands... through your torso and back... down through your hips and legs... all the way to your feet... A wave of release, flowing downward... Letting go of all you no longer need to carry into this Friday night...

Your entire body now feels heavy, soft, and supported... Your breath is calm and quiet... Rest here in this stillness... You have arrived... The week’s work is complete.

Whenever you are ready, gently bring a small movement back to your fingers and toes... Take one more conscious, refreshing breath... and when it feels right, slowly open your eyes, transitioning gently into your evening of rest.

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