Allow your eyes to comfortably close.
As you do so,
Affirm that this meditation is time for you.
Time to take care of yourself.
And breathe out in a long sigh,
Through your open mouth if you like,
Down the full length of your body,
Allowing your body to begin to soften and release what it's brought with it here.
When you are ready,
Take your awareness down to the surface directly beneath your body.
Allow it to take more of your weight.
As you breathe out,
Let your body soften into its support.
Allow your mind to soften.
Allow the way you are engaging with this moment to soften.
Notice the support beneath you is steady.
Sit back onto the steadiness.
Allow the whole of you to sit back.
As you do so,
Become aware of the sensation as air enters and leaves your nostrils.
Notice the air is cool as it enters,
Warm as it leaves.
Become aware of 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.
Allow your breath to slow and lengthen in its own time.
Sense the tapestry of the here and now around you.
Let it be there.
Notice the gentle touch of the air on your face and body.
Let it be there.
Let everything be there.
Soften the way you are engaging with this moment.
If a part of you has been putting pressure on yourself lately,
Let that part of you soften and sit back.
Breathe out putting pressure on yourself.
If a part of you has been pushing yourself too hard,
Let that part of you soften and sit back.
Breathe out pushing yourself too hard.
If a part of you has been criticizing yourself,
Let that part of you soften and sit back.
Breathe out criticizing yourself.
If a part of you has been judging yourself,
Let that part of you soften and sit back.
Breathe out judging yourself.
If a part of you has been hard on yourself,
Let that part of you soften and sit back.
Breathe out being hard on yourself.
Breathe out all the shoulds,
Have-to's and should-have-dones you've been carrying.
Let them flow out and away.
And soften your attitude towards yourself.
Let it become kinder,
Warmer.
Let the warmth of kindness in around you.
Allow it to surround you like a nest.
All the way around you.
A warm,
Supportive nest.
With a deep,
Soft lining here for you now.
Allow the whole of you to soften into your nest.
Breathe the loving kindness in and out on your breath.
Letting it flow into places within you in need of kindness.
And spread through the rest of your body.
Softening,
Soothing,
Comforting every part of your body.
Letting it flow into places within you in need of kindness.
In your own time,
Allow the loving kindness to spread to your mind.
Bathing your mind in pure kindness.
Allow your mind to rest in kindness.
In your own time,
Allow the loving kindness to spread to the you inside.
Bathing this part of you in pure kindness.
Allow the you inside to rest in kindness.
As you do so.
Imagine putting a loving arm around the you inside.
Just as you would a dear friend.
Be assured and appreciate yourself.
Let yourself know you're doing okay.
You're doing really well.
In your own time,
Notice the sensation as air enters and leaves your nostrils.
And the movements your body makes as you breathe.
Notice your breathing in from the space around you.
And out into it.
Notice the steady support beneath your body.
Notice your nest of loving kindness there around you still.
Your nest of loving kindness will be with you,
There for you,
Over the coming hours,
Days and weeks.
When you are ready,
You can draw this meditation to a close.
