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Mood

Feeling

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Content

Let the day settle...  
Feel the weight of your body on the bed or chair...  
Notice the natural rhythm of your breath, just as it is...  
In... and out...

Gently begin to deepen it...  
A slow, steady inhale through the nose...  
A longer, releasing exhale through the mouth...  
And a soft pause at the bottom...  
Again... inhale slowly... exhale fully, letting go...

Place a hand gently on your belly...  
Breathe into that space, feeling your hand rise...  
And fall...  
Let your belly be soft... receptive...

Now let the breath fill your chest...  
Feel the gentle expansion across your heart...  
And with the exhale, a gentle softening... a release...

Bring your awareness to your shoulders and neck...  
Carrying the weight of the week...  
On your next exhale, let that weight melt down your back...  
Let your shoulders drop away from your ears...

From the crown of your head...  
A wave of softening begins to move down...  
Releasing the forehead... the jaw...  
Down through the arms and torso...  
Through the hips and legs...  
All the way to the soles of the feet...  
Heavy... soft... and supported...

Rest here in this stillness...  
In the quiet space between doing and being...  
As the Psalmist said, *"Be still, and know..."*  
Let all effort fade...

Whenever you're ready, gently deepen your breath...  
Wiggle your fingers and toes...  
And transition gently into your rest...  
You have arrived.

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