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Find a comfortable position, either lying down or sitting with your back supported... Let your eyes gently close...

Begin by simply noticing the natural rhythm of your breath... The gentle rise and fall of your chest... No need to change anything... Just observing the flow in... and the flow out...

Now, gently begin to deepen your breath... Take a slow, smooth inhale through your nose... and let the exhale be even longer, releasing through your mouth... And at the end of the exhale, find a brief pause... a moment of quiet stillness... Inhale slowly... Exhale longer... and pause...

Bring your awareness to your belly... Place a hand there if you like... As you breathe in, feel your belly gently expand... As you breathe out, feel it soften and fall... Breathing space into the center of your being... Releasing any held energy from the day...

Let the breath now fill your chest... Feel your ribcage expand softly to the sides... and on the exhale, feel your chest soften and relax... Releasing any tightness around your heart... Letting go of the mental lists and the momentum of a Monday...

Direct your breath now to your shoulders and neck... An area that often carries the weight of a new week... Inhale, and with the exhale, imagine a wave of warmth melting any tension there... Let your shoulders drop away from your ears... Your neck feel long and supported...

Now, allow that softening to travel slowly down through your body... Down your arms, to your fingertips... Down your spine, releasing each vertebra... Through your hips, your legs... all the way down to your feet and toes... A gentle, progressive letting go... Releasing the effort of beginning again.

Settle into this deep stillness... Your body, heavy and soft... Your mind, quiet and calm... In this peace, remember the gentle promise: *"In returning and rest you shall be saved; in quietness and in trust shall be your strength."*... Let this quiet trust be your anchor.

Begin to gently bring your awareness back... Wiggling your fingers and toes... When you are ready, slowly open your eyes... Carry this feeling of soft release with you into your rest. Goodnight.

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