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Find a comfortable position, lying down or sitting back... Let your eyes gently close... Begin by simply noticing the breath as it is... the natural rhythm of in... and out... Acknowledge the arrival of Friday... the release of the workweek's structure... the opening into a different kind of time... Let that sense of transition be felt in your next few breaths... Now, gently deepen the breath... Inhale slowly through the nose... and exhale even more slowly through the mouth... Let the exhale be longer than the inhale... and at the end, a soft pause... before the next breath begins again... Place a hand gently on your belly... As you breathe in, feel your belly softly rise... As you breathe out, feel it gently fall... This is the breath of rest... of coming home to yourself... Now let the breath move into your chest... Feel your ribcage expand softly on the inhale... and soften completely on the exhale... Releasing any tightness held around your heart... Bring your awareness to your shoulders and neck... areas that often carry the weight of the week... With your next exhale, imagine that weight melting away... your shoulders softening down... your neck lengthening... "Come to me, all you who are weary and burdened, and I will give you rest." From your shoulders, let this softening travel down... through your arms and hands... through your torso and back... feeling all effort dissolving... Let it flow down through your hips... your legs... all the way to your feet... A gentle wave of release... from the crown of your head to the tips of your toes... Your entire body feeling heavy... soft... and supported... Rest here in this stillness... in the quiet space you've created... Your breath is calm... your body is at ease... The week is complete... Whenever you are ready, begin to bring a gentle awareness back to the room... to the feeling of your body resting... Carry this peace with you into your evening and your rest... When you feel ready, you may gently open your eyes.
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