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Find a comfortable position, lying down or sitting back... Let your eyes gently close... Begin by noticing the natural rhythm of your breath... In... and out... No need to change it... just observe... Now, gently deepen it... A slow, soft inhale through your nose... and a longer, releasing exhale through your mouth... Let there be a pause... a space of quiet... after the exhale... Inhale slowly... Exhale fully... and pause... Place a hand gently on your belly... Feel it rise with your next inhale... and fall as you exhale... Let your breath soften and soothe your center... Now, let the breath expand into your chest... Feel your ribs widen... and then soften completely as you release the breath... Letting go of the day's mental lists... the accumulated thoughts of a Thursday... a day of looking forward... Bring your awareness to your shoulders and neck... areas that often carry the weight of the week's momentum... With your next exhale, imagine that weight melting away... like the sun softening the edge of a cloud... Feel the tension drain down... and away... Allow this softening to travel down through your body... Your arms and hands becoming heavy and relaxed... Your spine settling... Your legs and feet releasing all effort... A gentle, wave of release... flowing all the way down to the tips of your toes... Settle into this deep stillness... In the quiet, remember: “Come to me, all you who are weary and burdened, and I will give you rest.” Let that promise fill the spaces you’ve created... Rest here in this peaceful stillness... Your body soft... your mind quiet... Held in the calm of the evening. When you are ready, gently begin to wiggle your fingers and toes... Take a fuller breath... and slowly open your eyes, carrying this sense of rest with you into the night.
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