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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... Not trying to change it... just feeling the air moving in... and moving out...

Now, let’s gently deepen the breath... A slow, easy inhale through the nose... and a longer, releasing exhale through the mouth... Let there be a small pause at the end of each exhale... Inhale slowly... exhale fully... and pause... Good.

Place one hand on your belly... Feel it rise gently on your inhale... and fall completely on your exhale... Let your belly be soft... allowing the breath to fill you from below... Releasing the day with every out-breath...

Now, let the breath expand into your chest... Feel your ribs widen... and then soften as you release... Inhale into the space... exhale and let it go... Releasing any tightness you carried here...

Bring your awareness to your shoulders and neck... On your next exhale, let them soften... Imagine the weight of the week’s responsibilities melting away from this space... A gentle, letting go...

Now, let that softening travel slowly down your body... Your arms and hands becoming heavy... Your spine settling... Your hips and legs releasing into the support beneath you... Feel your whole body... softening... sinking... supported.

In this stillness, remember the promise of rest. *“Come to me, all you who are weary and burdened, and I will give you rest.”* Let that invitation sink in now... You have arrived. The work of the day, and the week, is complete.

Rest here in this quiet... for a few more breaths... Knowing that this Saturday evening is a sacred pause... a gentle space between what was and what will be...

When you are ready, begin to deepen your breath once more... Gently wiggle your fingers and toes... And as you close this meditation, carry this feeling of soft release with you into your night’s rest.

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