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

Notice the breath as it is... the natural rhythm of your body... the gentle rise and fall... No need to change anything... just awareness...

Now, begin to deepen the breath... Inhale slowly through the nose... and exhale even longer through the mouth... Let there be a small pause at the end of each exhale... Inhale... and a longer, releasing exhale...

Place a hand gently on your belly... Breathe into that space... Feel your hand rise with the inhale... and fall with the exhale... Let the belly be soft...

Now let the breath fill your chest... Feel the gentle expansion across your heart... and the softening release as you let it go... Releasing any tightness held here...

Bring your awareness to your shoulders and neck... the places that carry the weight of the day... On your next exhale, imagine that weight melting away... letting the shoulders drop... the neck soften...

Let this softening travel down... through your arms and hands... through your torso and back... down through your legs and feet... A wave of release... letting go of all you carried this Tuesday... It’s done now... You can lay it down...

Find a place of quiet stillness within... A deep sense of peace that remains after the doing... "Be still, and know..." In this quiet, there is rest.

Gently begin to notice the room around you... the feeling of the surface beneath you... When you're ready, slowly open your eyes... carrying this calm with you into your evening.

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