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Let your body settle into a comfortable position... perhaps lying down or propped up with support... Allow your eyes to close gently...

Begin by simply noticing the natural rhythm of your breath... the gentle rise and fall... No need to change anything... just awareness... In and out...

Now, gently deepen the breath... A slow, steady inhale through the nose... and a longer, softer exhale through the mouth... Letting go... Inhale slowly... Exhale fully... and pause... Feel the quiet space after the release...

Bring your hands to rest gently on your belly... On your next inhale, breathe deeply into your hands, feeling your abdomen expand like a soft balloon... On the exhale, feel it soften and fall... Belly rising... belly falling... A wave of calm...

Now let the breath move into your chest... Feel your ribcage expand gently to the sides on the inhale... and soften completely on the exhale... Releasing any tightness held around your heart...

Bring your awareness to your shoulders and neck... areas that often carry the weight of the week... On your next exhale, imagine that weight melting away... letting your shoulders drop away from your ears... softening the muscles at the base of your skull... A sigh of release...

From this point of release... allow a wave of softening to travel slowly down through your entire body... softening your arms and hands... your torso... your hips and legs... all the way down to your feet... Every muscle letting go... every cell settling... as if you are sinking gently into a bed of warm sand...

In this deep stillness... acknowledge the efforts of your week... You have navigated the momentum, moving steadily toward completion. As the psalmist reminds us, *"Be still, and know..."* In this quiet, there is simply knowing... not doing...

Rest here in this peaceful stillness... for a few more breaths... Your body heavy and supported... your mind quiet...

When you are ready, gently begin to deepen your breath once more... Wiggle your fingers and toes... and slowly bring your awareness back to the room... Carrying this sense of calm release with you into your rest...

The meditation is complete.

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