Allow your eyes to comfortably close.
As you do so,
Breathe out fully,
Through your open mouth if you like.
Let yourself know that this space in time whilst you meditate is just for you.
Sit back into the support beneath you.
Let yourself know that it's completely okay to be exactly as you are right now.
Allow your eyes to soften and sit back in your head.
Breathe out any tension and tiredness from your eyes.
Let them know they don't have to work hard right now.
Give them permission to rest.
Allow the way you are engaging with everything to soften.
And as you breathe out,
Allow your mind to soften too.
Let it sit back in your head.
Let your mind know it doesn't have to work hard right now.
Give it permission to rest.
It's alright for thoughts to float in and out.
There's no need to attach to them.
Let everything be just as it is,
Without judging or trying to change anything.
In your own time,
Notice the support beneath you.
Solid,
Steady,
Supporting your body.
As you breathe out,
Allow your body to soften into this support.
And become aware of the places that are making contact with the support.
Allow them to soften some more and spread a little.
Let your body know it doesn't have to work hard right now.
Give it permission to rest.
Let it know it's completely okay to be exactly as it is in this moment.
Allow a warm blanket of kindness to wrap itself around you and enfold your body.
Let the warmth of loving kindness be all around you,
Like a nest.
A nest of pure love.
Allow the warmth of loving kindness to fill the space around you.
Breathe the loving kindness in and out.
Let it hold you gently.
Allow all of you to be supported as you sit back into the warmth of loving kindness.
Supported by your nest.
Gently bring your awareness to the sensation of the air as it enters your nostrils.
It goes deeper and leaves again.
Notice it's something that's happening in the moment,
Nothing more,
Nothing less.
Let it be just as it is.
Perhaps you notice thoughts coming and going.
There's no need to attach to them or judge them.
Let them pass on by like clouds blown on the breezes outside.
In your own time,
Gently bring your awareness to the gentle touch of the air on your face.
Notice it's something happening in the moment,
Nothing more,
Nothing less.
Let it be there.
Let everything be there.
As you breathe loving kindness in and out,
Your nest of pure love around you,
Perhaps you become aware of sensations and feelings.
Notice they are just something happening in the moment,
Nothing more,
Nothing less.
Let them be there.
Notice you can sit back from them and allow them some space.
Whilst your breath ebbs and flows.
As the velvet steadiness beneath your body supports you.
And the warmth of your nest gradles you.
Gently breathe into the places that are holding the sensations and feelings.
Letting them be there.
Just as they are.
And allow your out-breath to release what they are ready to let go of.
Breathe loving kindness into your body.
Breathe loving kindness into your mind.
And begin to allow your breath to slow down.
To move you back towards balance.
As you sit back into the gentle rise and fall of your breath.
You are letting yourself heal and repair.
As you allow yourself to be supported by the steadiness beneath you.
You are allowing the you inside to be supported.
As you let your nest of loving kindness gently hold you.
You are nurturing yourself in a deeply restorative way.
Know that you can look after yourself in this way.
Anytime you wish.
Anytime you remember.
When you are ready.
Feel the air entering your nostrils.
Going deeper.
And leaving again.
Notice you are breathing in from somewhere and out again into somewhere.
Still sitting back in your nest.
Your nest can stay with you if you like.
You can draw this meditation to a close.
You are letting yourself be supported by the steadiness beneath you.
You are allowing the you inside to be supported.
