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Finding your seat... letting the day settle around you...

Notice your breath... just as it is... in and out... no need to change a thing...

Now, gently deepen it... a slow, soft inhale... and a longer, releasing exhale... and a pause... in the quiet space between...

Place a hand on your belly... feel it rise with your inhale... and fall with your exhale... a gentle wave... soothing your center...

Let the breath move upward now... into your chest... feel it expand... and then soften completely on the exhale... releasing the midweek weight you may be carrying...

Bring your attention to your shoulders and neck... the place where Wednesday’s responsibilities often gather... with your next exhale, let them soften... let them drop... as if melting away from your ears...

Allow this softening to travel down... through your arms and hands... your back and spine... your hips and legs... all the way to your feet... a gentle, downward cascade of release...

Your whole body... heavy... supported... at rest...

In this stillness, remember: “Be still, and know...” In the quiet release of this evening, there is a knowing that goes beyond the week’s demands. You are here. You are enough.

When you’re ready, gently deepen your breath... begin to notice the sounds around you... and carry this softness with you into the night.

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