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

Begin by simply noticing your breath... Not trying to change it... Just feeling the natural rhythm of air moving in... and out... Acknowledging the quiet transition from Monday's momentum into the stillness of evening...

Now, gently deepen your breath... A slow, steady inhale through your nose... And a longer, releasing exhale through your mouth... Letting go of the day's lists and tasks... Pause in the stillness after the exhale... Inhale slowly... Exhale fully, releasing Monday's structured energy... Pause...

Place a hand gently on your belly... On your next inhale, breathe deeply so your hand rises... Feel your abdomen expand like a soft balloon... As you exhale, feel it fall... Releasing any pressure you carried from the week's beginning... "Come to me, all you who are weary and burdened, and I will give you rest."

Now, let the breath fill your chest... Feel your ribcage expand gently to the sides... And as you exhale, feel your chest soften and settle... Releasing any residue of the day's conversations or decisions...

Bring your awareness to your shoulders and neck... Areas that often hold the weight of responsibility... On your next exhale, imagine that weight melting away... Let your shoulders drop away from your ears... Your neck lengthen and soften...

From your shoulders, allow this wave of softening to travel down... Through your arms and hands... Releasing any grip on what was or what will be... Down through your torso and back... Muscles unwinding, supported completely... Down through your hips and legs... All the way to your feet... Feeling heavy, relaxed, and still...

Rest here in this deep stillness... Your body soft, your breath calm... The active energy of Monday is complete... You have done enough... You are enough...

Gently begin to notice the room around you... The sounds, the surfaces... When you're ready, slowly blink your eyes open... Carrying this peace with you into rest and the night ahead.

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