Allow your eyes to comfortably close.
As you do so,
Breathe out down the full length of your body,
Through your open mouth if you like,
Allowing your body to begin to soften and release what it's brought with it here and no longer needs to carry.
Allow everything to be as it is without touching it or trying to change anything.
As you do so,
Take your awareness down to the contact your body is making with the surface beneath it and give more of your body's weight to its support.
Notice the support is steady.
Sit back onto the steadiness.
Allow the whole of you to sit back.
In your own time,
Become aware of the sensation as air enters and leaves your nostrils.
Notice the air is cool as it enters,
Warm as it leaves.
Notice the movements your body makes as you breathe.
The expansion of the in-breath,
The release of the out.
Notice your breathing in from the space around you and out into it.
And begin to allow your breath to slow and lengthen in its own time.
Notice the play of light and shade through your closed eyelids,
Right round your peripheral vision.
And notice the touch of the air on your face and body.
Let it be there.
Let everything be there.
Dance out further to the horizon spreading out either side of you and all the way round into the distance and beyond.
The height of sky above.
As you sit back on the steadiness directly beneath your body,
Allow yourself as much space as you need.
Letting your mind soften and your body soften some more.
Letting everything to be as it is.
In your own time,
Gently come back to your breath.
Notice the softening,
Releasing motion of the out-breath.
And allow your body to release another layer of what it's brought with it here as you breathe out.
Let it soften,
Flow out and away.
As you let that continue to happen,
Allow your mind to soften some more and sit back in your head.
Breathe out from your mind all that your mind has brought with it here and no longer needs to carry.
Let it flow out and away.
In your own time,
Breathe into the you inside.
As you breathe out,
Allow this part of you to soften and sit back.
Breathe out all that the you inside has brought with it here and no longer needs to carry.
Let it soften,
Flow out and away.
Let yourself know it's completely okay to be exactly as you are right now.
As you do so,
Soften your attitude towards yourself.
Let it become kinder,
Warmer.
In your own time,
Become aware of any further layers of holding within your body.
Noticing from a soft place of sitting back without judging anything.
Breathe into these places and allow them to release yet more of what they are ready to let go of.
As you breathe out.
Take your time.
Breathe into any further layers of holding within your mind.
Allow them to soften and release as you breathe out.
When you are ready,
Come back to the sensation of air entering your nostrils and leaving.
Notice your breathing in from the space around you and out into it.
Notice the expansion of the in-breath,
The release of the out.
Breathe out down the full length of your body once again,
Allowing it to release some more.
As you do so,
Become aware of the steady support beneath you.
Notice it's there for you now.
And in your own way,
Your own time,
You can draw this meditation to a close.
