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 it's brought with it here.
And take your awareness down to where the weight of your body rests on the surface directly beneath you.
Notice the support is steady.
Sit back onto the steadiness.
Release 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 expansion of the in-breath,
The release of the out.
Notice your breathing in from the space around you and out into it.
Let everything be there.
In your own time,
Allow your breath to slow and lengthen.
As you do so,
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.
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.
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 can breathe from the farthest horizons if you like.
Let yourself know that you're doing okay.
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.
And when you are ready,
You can draw this meditation to a close.
