Allow your eyes to comfortably relax.
Allow your eyes to comfortably close.
And breathe out.
As you do so,
Become aware of the surface supporting your body.
And allow it to take more of your weight.
In your next out-breath,
Let your body soften into the support.
Step down from your mind and sit back.
Letting your mind sit back.
Your body sit back.
All of you sit back.
Letting the support take your weight.
Allow your belly to soften.
And your shoulders soften.
Allow the whole of you to soften.
Notice how the out-breath allows everything to soften.
And allow your next out-breath to flow out to its natural end.
Letting all of the body surrender to the breath's outward flow.
It's softening.
It's releasing.
Allow the out-breath to flow down through the whole of your body.
Taking with it what the body no longer needs.
Tensions.
Holdings.
Tiredness.
All flowing down,
Out and away on the breath.
Out and away.
In your own time.
In your own time.
As you breathe in,
Notice the expansion as the body opens to receive new air,
New life.
An inner stretch.
Before surrendering again to the release of the out-breath.
The body gently rising and falling with the wave of the breath.
Expanding on the in.
Softening on the out.
And become aware of the air flowing in and out of your nostrils.
The sensation of air entering.
Going deeper.
And leaving again.
Savour the air as it enters.
Enjoy the expansion of the in-breath.
Notice you are breathing in from somewhere and out again into somewhere.
A field of gentle life-giving air all around you.
Softly touching the surface of your skin.
Here,
With you now.
Asking nothing of you.
Demanding nothing from you.
Just quietly,
Softly there.
With you.
Flowing in and out on your breath.
Allow the whole of you to come down into the movement of your breath.
And be lulled on its rise and fall.
To enter that deeper place within you that's just the velvet expansion and release of the breath.
You can pause at the end of the out-breath if you like.
And rest there a while.
Rest on the island at the end of the out-breath.
As you rest,
Allow the gentleness of the air around you to soften every level of your being.
As you rest,
Allow the gentleness of the air around you to soften every level of your being.
As your breath ebbs and flows.
Expands and softens.
Let yourself just be for a while.
As you rest,
Allow the gentleness of the air around you to soften every level of your being.
As you rest,
Allow the gentleness of the air around you to soften every level of your being.
As you rest,
Allow the gentleness of the air around you to soften every level of your being.
As you rest,
Allow the gentleness of the air around you to soften every level of your being.
As you rest,
Allow the gentleness of the air around you to soften every level of your being.
As you rest,
Allow the gentleness of the air around you to soften every level of your being.
As you rest,
Allow the gentleness of the air around you to soften every level of your being.
As you rest,
Allow the gentleness of the air around you to soften every level of your being.
In your own time,
Feel the support beneath your body.
Allow the out-breath to release anything else it's ready to.
And in your own time,
You can draw this meditation to a close.
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