A quiet evening

Find a place where you can sit or lie down comfortably. It may be your bed, a charpai, a mat or a chair. If you are in a shared room, that is all right. You can do this silently, with your eyes open or closed.

Let your body feel supported by what is under you. Let your hands rest. There is nothing you have to do right now.

Take a slow breath in through your nose, and let it out slowly through your mouth. Do this a few times, each breath out a little longer than the one in.

Notice your feet. Let them feel heavy and warm. Now your legs. Let the day's walking, standing and carrying drain out. Notice your back and your shoulders. If they are lifted towards your ears, let them fall.

Notice your face. Soften your forehead, your eyes, your jaw. Let your tongue rest.

If thoughts about today arrive, a conversation, work, school, something unfinished, that is all right. Notice them like cars passing in the street, and let them pass. You can return to them tomorrow.

Think of one small thing from today that was a little kind or good. Perhaps a cup of tea, a message, a clear sky, a moment of laughter. Stay with it for a few breaths.

Now silently say to yourself: I did what I could today. It is enough. I can rest.

Breathe slowly for as long as you like. When you are ready, wiggle your fingers and toes, and open your eyes if they were closed. If you are going to sleep, let yourself drift.