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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 it... just observe...

Now, gently deepen the breath... Take a slow, full inhale through your nose... and a longer, releasing exhale through your mouth... Let there be a quiet pause at the end of the exhale... Again... slow inhale... long, sighing exhale... and pause... Feel the week beginning to settle.

Place a hand gently on your belly... As you breathe in, let your belly softly rise... As you breathe out, feel it fall... Allow this gentle wave to soothe you... releasing any lingering urgency of the day... You’ve done enough.

Now, let the breath expand into your chest... Feel your ribs widen on the inhale... and soften completely on the exhale... Let go of any weight you’ve been carrying... The weekend’s rest is now arriving.

Bring your awareness to your shoulders and neck... On your next exhale, let them soften... Imagine the tension of the week melting away, like the sun setting on Friday evening... A gentle release.

From the crown of your head... down through your face... your jaw... let everything soften... This softening flows down your arms to your fingertips... down your torso and back... releasing your legs all the way to your feet... Your entire body is heavy, soft, and supported.

Rest in this deep stillness... In the quiet peace of completion. A gentle reminder: *“Be still, and know.”*... Let all doing fade into simply being... Held in the calm of this evening.

When you’re ready, gently bring a small movement back to your fingers and toes... Take one more full, nourishing breath... And as you exhale, transition gently into your rest... You may open your eyes when you wish.

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