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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... The subtle coolness of the air as it enters... and the warmth as it leaves... No need to change anything... just awareness...

Now, let's gently deepen the breath... Inhale slowly through your nose... and exhale even more slowly through your mouth... Let the exhale be longer than the inhale... and at the end of the exhale, find a brief pause... a moment of stillness... before the next breath begins again...

Place a hand gently on your belly... On your next inhale, send the breath down to fill your belly, feeling your hand rise... On the exhale, feel your hand fall as the belly softens... Breathing into the center of your being...

Now, let the breath expand into your chest... Feel your ribcage gently widen with the inhale... and soften completely with the exhale... Releasing any tightness held around your heart...

Bring your awareness to your shoulders and neck... carrying the weight of this Monday... the plans, the tasks, the week's beginning... As you exhale, imagine that weight melting away... letting your shoulders drop away from your ears... your neck grow long and soft...

From the crown of your head... begin to soften downward... Your forehead smooth... your jaw unclenches... your arms and hands grow heavy... Your spine relaxes into the support beneath you... Your hips, your legs, your feet... all softening, releasing, letting go... layer by layer... All the doing of the day... dissolving into simply being...

In this deep stillness... rest. You have done enough for today. The week is ahead, but this moment is for peace. *"In peace I will lie down and sleep, for you alone, Lord, make me dwell in safety."*

When you are ready, begin to deepen your breath once more... Gently wiggle your fingers and toes... and in your own time, slowly open your eyes... Carry this calm with you into your rest. Goodnight.

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