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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... The gentle rise and fall... No need to change anything... just awareness...

Now, gently deepen your breath... Inhale slowly through your nose... and exhale even longer through your mouth... Let there be a soft pause at the end of each exhale... In... and slowly out... releasing the energy of the day...

Place a hand gently on your belly... Feel it rise with your next inhale... and soften down as you exhale... Breathing into this space of calm... Letting the belly be soft...

Now, let the breath expand into your chest... Feel your ribs widen... and then soften completely as you release the breath... Releasing any tightness held here from the day's beginnings and plans...

Bring your attention to your shoulders and neck... On your next exhale, let them soften... Feel the weight of any Monday responsibilities, any tension from starting the week, begin to melt away... Let it go...

Allow this softening to travel down through your body... Your arms and hands becoming heavy... Your spine relaxing... Your hips and legs releasing into the surface beneath you... Letting the entire body settle... As you release the day, remember, "In returning and rest you shall be saved; in quietness and in trust shall be your strength."...

Sink into this deep stillness... Feeling supported... Held... The week ahead is just a path, and in this moment, you are simply here... At peace...

When you're ready, begin to gently deepen your breath once more... Wiggle your fingers and toes... And as you feel ready, slowly open your eyes... Carrying this sense of calm rest with you into the night.

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