Allow your eyes to comfortably close.
As you do so,
Notice the ebb and flow of your breath and the movements your body makes as you breathe,
Without judging or trying to change anything.
If any thoughts come,
Let them go,
Like clouds passing in the sky.
Let yourself know it's completely okay to be exactly as you are right now,
In your own time.
Notice your body making contact with the surface directly beneath it.
As you do so,
Give more of your weight to its support,
And 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.
When you are ready,
Gently become aware of the sensation of air as it enters your nostrils and leaves.
Notice the air is cool as it enters,
Warm as it leaves.
Notice your breathing in from the space around you and out into it,
And allow your breath to begin to slow down and lengthen,
Letting it slow naturally in its own time.
As you let that happen,
Notice the expansion of the in-breath and the release of the out.
Notice the opening outwards and rising upwards motion of the in- breath.
There's no need to try hard or get anything right.
Notice the softening,
Letting go motion of the out-breath,
And how the whole of your body follows through with that softening,
Letting go motion as the breath flows out.
Notice how the out-breath is the body's natural relax,
And allow your breath to slow down some more in your own time.
Notice a part of your body that's holding tension of any kind.
Breathe into that place,
Allowing it to soften and release as you breathe out.
When you are ready,
Breathe into somewhere else,
And allow that place to soften and release as you breathe out.
If it feels comfortable,
Breathe into any feelings,
Sensations,
Or emotions that are present,
And allow them to soften and release as you breathe out.
Take your time.
Reassure yourself you're doing okay,
You're doing well.
Breathe into else you want,
Allowing it to soften and release as you breathe out.
Your body knows how to move back towards balance.
You're just helping it do so as your body releases in layers what it's holding.
Each out-breath releasing a little more,
Everything slowing down and calming on the breath.
In your own time,
And when you are ready,
Gently come back to 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.
Notice your body's weight being supported by the surface directly beneath it.
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.
