Allow your eyes to comfortably close.
As you do so.
Notice if any thoughts are present.
And step to one side.
Notice it's just something happening in this moment.
Nothing more,
Nothing less.
Let the thoughts go.
Breathe out the energy of the thoughts.
Let it flow out of you and away.
Allowing your body to soften and release what it's carrying.
Let it all flow out of you and away.
Become aware of the sensation of air entering your nostrils and leaving.
Notice the air as cool as it enters.
Warm as it leaves.
Notice the touch of the air on your face and body.
And the tapestry of the here and now around you.
Allow your breath to begin to slow and comfortably lengthen.
As you do so.
Come down into your body's weight and volume.
And the movements your body makes as you breathe.
Let yourself know it's completely okay to be exactly as you are right now.
Let everything be as it is.
And say the affirmations.
I am safe.
All is well.
In your own time.
Become aware of the contact your body is making with the surface directly beneath you.
Give more of your weight to its support.
And breathe out down the full length of your body.
Allowing another layer of what your body has been holding to soften and release.
Let it flow out of you and away.
Notice the surface beneath you is steady.
As you do so.
Notice the ground.
Meeting your body's way.
If you're sitting upright.
Feel your connection to the ground beneath you through your legs and the soles of your feet.
The cushion of your hips.
And bottom.
And your lower back.
If you're lying down.
Feel the ground supporting the full length of your body.
Including the weight of your head.
As you breathe out,
Allow your body to release directly into the ground yet more of what it's holding.
Let it flow down your body into the ground.
Out and away.
In your own time.
Allow your mind to come down to connect with the steadiness of ground directly beneath you.
And breathe with the steady,
Solid energy of the ground.
Slowly breathing its energy up into your physical body.
Up into your mind.
Let it steady you.
Your breath ebbing and flowing.
Notice the expansion of the in-breath.
The release of the earth.
Notice how the out-breath is the body's natural relax.
Allowing each out breath to release another layer of what you've been carrying.
In your own time and when you're ready.
Breathe into your mind.
And allow everything your mind has been carrying to flow out of your mind.
And away.
Out and away.
The affirmations.
I let go of everything I no longer need to carry.
I let go of everything that isn't mine to carry.
In your own time and when you're ready.
Come back to the sensation of air entering and leaving your nostrils.
And the movements your body makes as you breathe.
Notice the contact your body's making with the surface directly beneath you.
Notice the steadiness of ground.
Still there.
And slowly breathe the steadiness of the ground up into your body.
To take with you into the coming hours,
Days,
And weeks.
Let it steady you.
Notice your breathing in from the space around you.
And out into it.
Notice you're here in this moment.
And in your own way,
Your own time,
You can draw this meditation to a close.
