Allow your eyes to comfortably close and breathe out.
As you do so,
Take your awareness down to where the weight of your body rests on the surface directly beneath you.
Let it take more of your body's weight.
Allow your body to soften into its support.
Let your mind soften and sit back also.
Soften the way you are engaging with everything.
If a part of you feels like you're close up to everything,
Let that part of you soften and sit back.
Breathe out,
Being close up to everything.
Turn those inner intensity dials down.
If you notice a part of you resisting something,
Breathe out the resistance.
Let it soften and flow out on your breath.
Allow the whole of you to soften.
Allow your eyes to soften and sit back in your head.
Without any tiredness your eyes have been holding.
Let it flow out and away as your eyes sit back to rest.
Allow the whole of you to sit back to rest.
In your own time,
Notice the sensation as air enters and leaves your nostrils.
Allowing your breath to begin to slow down.
As you let that happen.
Notice the air is cool as it enters,
Warm as it leaves.
Notice your breathing in from the space around you and out into it.
If a part of you is watching your breath closely,
Let that part of you soften and sit back.
Breathe out watching your breath closely.
Let it flow out and away.
If a part of you is wanting to get something right,
Let that part of you soften and sit back.
Breathe out wanting to get anything right.
Let it flow out and away.
In your own time,
Notice the movements of your breath as you breathe.
The expansion of the in-breath.
The release of the out.
As you do so,
Become aware of the gentle touch of the air on your face and body.
Let it be there.
Notice the play of light and shade through your closed eyelids.
Light round your peripheral vision.
Let it be there.
If a part of you wants to do something with what you notice,
Let that part of you soften and sit back.
Breathe out wanting to do anything.
Let everything just be as it is.
Notice the sounds around you,
Near and in the distance.
Let them pass by.
If a thought comes in,
Let it drift into the distance and away without judging it.
Notice the space around you,
Spreading seamlessly into the beyond.
The horizons all the way around you.
Brighter sky above.
As you sit back on the steady support directly beneath you.
Breathe with the space.
Take as much as you need.
Let it be there.
In your own time,
Soften the way you are engaging with yourself.
Let your attitude towards yourself become kinder.
Warmer.
As you do so,
Allow the whole of you to soften and sit back some more.
And rest for a while,
As your breath ebbs and flows.
And rest for a while,
As your breath ebbs and flows.
And rest for a while,
As your breath ebbs and flows.
When you are ready.
Become aware of the steady support directly beneath your body.
Notice the sensation of air entering and leaving.
The expansion of the in-breath.
The release of the out-breath.
Let yourself know you are doing okay.
You are doing well.
And in your own way,
Your own time,
You can draw this meditation to a close.
And let you know that this is an open的時候.
You
