Allow your eyes to comfortably close,
As you do so,
Breathe out the day so far,
Without needing to go over anything again,
Let it flow out of you and away.
Breathe out the last few days,
Let them flow out and away.
Breathe out the last few weeks,
Let them flow out of you and away.
And breathe out the last few months,
Let it all flow out of you and away.
When you are ready,
Come down into your body's weight and volume,
And the movements your body makes as you breathe.
Notice your body making contact with the surface directly beneath you,
Allow it to take more of your weight.
As you do so,
Breathe out down the full length of your body,
Allowing your body to soften and release what it's been carrying,
Let it flow out and away.
Allow your breath to slow down and lengthen,
As you let that happen,
Become aware of the sensation as air enters and leaves your nostrils.
Notice the air is cool as it enters,
Warm as it leaves.
Notice the movements your body makes as you breathe,
The expansion of the in-breath,
The release of the out.
Notice how the out-breath is the body's natural relax,
As your breath ebbs and flows.
If a part of you is wanting to get anything right,
Let that part of you soften and sit back.
Breathe out wanting to get anything right.
If a part of you is needing things to be a certain way,
Let that part of you soften and sit back.
Breathe out needing things to be a certain way.
If a part of you is watching out for something to happen,
Let that part of you soften and sit back.
Breathe out watching for something to happen.
If a part of you is waiting to do the next thing,
Let that part of you soften and sit back.
Breathe out waiting to do the next thing.
Breathe out anything else you want,
Let it flow out of you and away.
Let yourself know it's completely okay to be exactly as you are right now.
Just sit back into the rise and fall of your breath and the weight and volume of your body,
Letting your breath slow down some more.
As you do so,
Breathe out down the full length of your body once again,
Allowing yet more of what your body's been holding to flow out and away in your own time.
And when you are ready,
Come back to the sensation of air entering your nostrils and leaving.
Notice the movements your body makes as you breathe,
The expansion of the in-breath,
The release of the out.
Feel the contact your body is making with the surface directly beneath it.
Sit back into its support.
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.
