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Let your body settle into a comfortable position... allowing the support beneath you to hold you completely... Begin by simply noticing the breath... the natural rhythm of air moving in... and out... no need to change it... just observe... the gentle rise... and fall... Now, gently deepen the breath... a slow, steady inhale through the nose... and a longer, releasing exhale through the mouth... letting go... and pausing in the quiet space after the breath... inhale slowly... exhale fully... and pause... Bring one hand to your belly... feel it rise with your inhale... and soften completely with your exhale... breathing into this center of calm... letting the belly be soft and full... Now let the breath expand into your chest... feel the ribs widen... and then soften... releasing any tightness held around the heart... a gentle expansion... and a gentle surrender... Bring your awareness to your shoulders and neck... areas that often carry the weight of the week... on your next exhale, let them soften... let them melt away from your ears... releasing the accumulated tension of doing... Now, from the crown of your head... begin to soften downward... letting go of the thoughts of Thursday, a day of looking forward... soften the forehead... the eyes... the jaw... let this softening flow down through the arms and torso... through the hips and legs... all the way to the soles of the feet... a full-body release... heavy and relaxed... Rest in this stillness... in the quiet space between the end of the week's work and the promise of rest ahead... "Be still, and know..." In this complete quiet, there is nothing to prepare for, nothing to carry forward... Gently, begin to notice the room around you... the sounds, the sensations... carrying this deep calm with you into the rest of your evening... and into your sleep... When you are ready, slowly open your eyes.
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