Allow your eyes to comfortably close.
Sit back onto the steadiness beneath you.
As you breathe out,
Allow your mind and your body to soften.
And release what's no longer needed.
In your own time,
Draw yourself back from where you lie scattered.
Back to this moment here.
To the steadiness beneath you.
To the touch of the air on your cheek.
The air and flow of your breath.
The space around you.
Soften your attitude to yourself in this moment here.
And breathe out all the shoulds,
Shouldn'ts,
Should've dones,
And what-ifs you've been carrying.
Let everything be just as it is in this present moment.
Allow your body to sit back.
Your mind to sit back.
Allow the you inside to sit back.
Come down to rest in the rise and fall of your breath.
The expansion of the in-breath.
The release of the out.
As you rest.
Gently become aware of the air touching your skin.
Notice it's just something that's happening in this moment.
Nothing more.
Nothing less.
It just is.
Let it be there.
Without attaching to it.
Or trying to change anything.
In your own time.
Become aware of the light and shade through your closed eyelids.
Notice it's just something that's happening in this moment.
Nothing more.
Nothing less.
It just is.
Let it be there.
Without attaching to it.
Or trying to change anything.
And become aware of the suns around you.
Near.
And in the distance.
Notice they are just happening in this moment.
Nothing more.
Nothing less.
Let them be there.
In your own time.
Become aware of the ebb and flow of your breath.
Notice it's just happening in this moment.
Nothing more.
Nothing less.
Let it be there.
Let your thoughts come and go.
Without judging them or attaching to them.
Notice they are just something that's happening in this moment.
Nothing more.
Nothing less.
You are more than your thoughts.
Like the sounds and breezes outside.
Let them pass by.
In your own time.
Become aware of any feelings,
Sensations or emotions as they rise to the surface.
Notice they are just something that's happening in this moment.
Nothing more.
Nothing less.
Let them be there.
Notice without judging or censoring them.
You can breathe into them if you like.
And allow them to soften and release on your out breath.
Holding yourself with loving kindness and compassion.
As you sit in the ebb and flow of your breath.
And the just is-ness of the present moment.
Letting everything be as it is.
Allow yourself to step to one side as your own compassionate,
Wise witness.
The part of you that's there beneath all the disturbances on your surface.
Your wise witness only has your best interests at heart.
It knows you.
Understands you.
Believes in you.
Values you.
Allows this wise,
Loving,
Compassionate witness to be here with you now.
In this moment.
Let it reassure you.
Steady you.
Know that it is always here,
Just the other side of your awareness.
Waiting for you to come back home.
Breathe in the support of your wise witness.
Take it deep.
Legislative Н When you are ready,
Notice yourself sitting back.
Your breath ebbing and flowing.
As your mind sits back.
Your body sits back.
Every aspect of you sitting back.
Gently notice what happens when you connect with your wise witness.
And in your own time you can draw this meditation to a close.
Gently notice what happens when you connect with your wise witness.
Gently notice what happens when you connect with your wise witness.
Gently notice what happens when you connect with your wise witness.
Gently notice what happens when you connect with your wise witness.
Gently notice what happens when you connect with your wise witness.
Gently notice what happens when you connect with your wise witness.
Gently notice what happens when you connect with your wise witness.
