Allow your eyes to comfortably close.
As you do so,
Become aware of your body's weight and volume,
And the movements your body makes as you breathe.
Breathe out,
Down the full length of your body,
Allowing your body to soften and release what it's carrying.
Let yourself know it's completely okay to be exactly as you are right now.
In your own time,
Take your awareness down to where your body is making contact with the surface directly beneath it.
Notice the surface is steady.
Notice the steadiness is there for you now.
And sit back onto the steadiness that'd support you as you do so.
Notice the ground meeting your body's weight through the steadiness.
Solid ground.
Everything connects to ground.
If the soles of your feet are on the floor,
Spread your toes and feel the surface beneath them.
If you're lying down,
Feel the ground supporting your weight the whole length of your body,
Including your head.
Breathe the solid steadiness of the ground up into your body,
Up into your mind.
Let it steady you.
Allow your breath to slow down and lengthen.
Stay with your connection to ground.
Breathe with its steady,
Solid energy.
As you do so,
Become aware of the sensation of air entering your nostrils and leaving.
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.
Let your shoulders soften and your belly soften.
As your breath ebbs and flows,
The steadiness directly beneath you,
Taking your body's weight.
Notice the softening,
Letting go motion of the out-breath and how the whole of your body follows through with the softening,
Letting go motion as the breath flows out.
Each out-breath allowing your body to release a little more,
Letting your body move back towards balance of its own accord,
In your own time and when you are ready.
Notice the sensation as air enters your nostrils and leaves,
And the contact your body is making with the surface directly beneath it.
Notice the steadiness,
Still there.
Breathe the steadiness slowly up into your body,
Let it steady you,
And in your own way,
Your own time,
You can draw this meditation to a close.
