Allow your eyes to comfortably close.
Breathe out in a long sigh through your open mouth if you like,
Allowing your body to release what is brought with it here.
And take your awareness down to where the weight of your body rests on the surface directly beneath you.
As you do so,
Give the full weight of your body to its support.
Notice the support is steady.
Sit back onto the steadiness.
Breathe down to the steadiness.
Breathe up from the steadiness.
Let it steady you.
Become aware of the ebb and flow of your breath.
Notice the sensation as air enters and leaves.
Notice the air is cool as it enters,
Warm as it leaves.
Notice the expansion of the in-breath.
The release of the out.
Notice your breathing in from the space around you.
And out into it.
Become aware of the touch of the air on your face and body.
Notice the play of light and shade through your closed eyelids.
Right round your peripheral vision.
Notice the sounds.
Near.
And far.
Let them be there.
Let everything be there.
Sit back into your body's weight and volume.
And the rise and fall of your breath.
In your own time.
Allow your breath to slow and lengthen.
Allow the whole of you to sit back.
As you let your body tune in with the steadiness directly beneath it.
And move back towards balance of its own accord.
As you do so.
Allow your out-breath to release yet more of what your body has brought with it here and no longer needs to carry.
Breathe out the last few hours.
Let them flow out and away.
Breathe out the last few days.
Let them flow out and away.
Breathe out the last few weeks.
Let them flow out and away.
And do the same with your mind.
Breathe out anything your mind has been holding and no longer needs to carry.
Let it all flow out and away.
Notice that you are here in this moment.
The steadiness supporting you.
Let yourself know that it's completely okay to be exactly as you are right now.
Soften your attitude towards yourself.
Let it become kinder,
Warmer.
Imagine putting a warm,
Supportive arm around yourself,
Just as you would a friend in need of reassurance.
Let yourself know that you're doing okay.
You're doing well.
In your own time.
Sense out to the horizon stretching all the way around you.
Into the distance and beyond.
Height of sky above.
Notice the spaciousness.
You have all of this space for yourself.
All of this space to breathe from.
As you sit back on the steadiness.
You can breathe from the farthest horizons if you like.
Take as much space as you need.
In your own time.
Become aware of the contact your body is making with the support directly beneath it.
Notice the sensation of air entering and leaving your nostrils.
The expansion of the in.
The release of the out.
And when you are ready,
You can draw this meditation to a close.
Thank you.
You
