Allow your eyes to comfortably close.
As you do so,
Breathe out down the full length of your body,
Allowing your body to soften and release what it's brought with it here,
And no longer needs to carry.
Let it flow out and away.
Come down into the weight and volume of your body,
And the movements your body makes as you breathe.
Become aware of the sensation as air enters and leaves your nostrils.
Notice the air is cool as it enters,
Warm as it leaves.
Allow your breath to slow and lengthen.
Notice the expansion of the in-breath as your shoulders,
Chest,
And thorax open to receive.
Notice the release of the out,
The softening,
Letting go motion as the breath flows out.
Notice how the whole of your upper body follows through with the softening,
Letting go motion as you breathe out.
Notice how the out-breath is the body's natural relax.
As you do so,
Become aware of the contact your body is making with the surface directly beneath you.
Notice the surface is steady.
Notice the steadiness is there for you now.
On your next out-breath,
Sit back onto the steadiness.
Allow the whole of you to sit back on the steadiness.
Notice the ground meeting your body's weight through the steadiness.
Steady,
Solid ground.
In your own time,
Slowly breathe up from the ground,
Breathing the energy of ground up into your body.
Let it steady you.
As you do so,
Notice you are here in this moment and that you're breathing in from the space around you and out into it.
Become aware of the touch of the air on your face and body.
Notice it asks nothing of you,
Demands nothing from you.
It just is.
To breathe out all the demands you've been making on yourself.
Breathe out all self-criticism.
Let it flow out in a way.
Soften your attitude towards yourself.
Let it become kinder.
Let yourself know it's completely okay to be exactly as you are right now.
It's completely okay to be exactly who you are right now.
You're doing okay.
You're doing well.
In your own time,
Breathe into your center,
The area between your chest and your belly.
Notice the warmth of your own lifeblood energy there within you.
Now,
As your breath rises and falls,
Give thanks for your physical body.
Perhaps you haven't given much time lately to appreciate the complex functions your body performs every second of the day and night.
Thank your body for all the amazing work it's doing for you.
And allow loving kindness to surround every part of your body.
As you let that happen,
Allow your out-breath to release in layers what your body no longer needs to carry.
Each out-breath releasing a little more.
Let it flow out,
Down,
And away.
Lighten your load when you are ready.
Thank your mind for all the hard work it has been doing.
Analyzing,
Remembering,
Planning,
Processing,
And much,
Much more.
Really thank this extraordinary mind and amazing brain of yours.
Let your mind know it doesn't have to work hard right now.
Give your mind permission to rest in this moment here.
Breathe out from your mind,
Allowing it to release all that it no longer needs to carry.
Let it flow out and away.
In your own time,
Draw your lifeblood energies back home from where they lie scattered.
Draw them back in from in front of you,
Back home to your center.
Draw them back in from behind you,
Back home to your center.
Draw them back in from one side of you and the other.
Draw them back in from above you,
Back in from below you.
Breathe into your center.
Feel your lifeblood energies there within you,
There for you,
Back home when you are ready.
And in your own time,
Become aware once again of the air touching your face and body.
Notice how the envelope of your skin forms a natural,
Healthy boundary.
Notice there's an inside of you where your lifeblood energies are,
And an outside of you,
The world around you.
Allow yourself to gently imagine you are surrounded by a beautiful,
Pure white light.
Breathe with its powerful,
Healing energy.
Let the healing energy surround every cell of your body as your breath ebbs and flows.
In your own time,
Gently sense outwards to the spaciousness of the horizons and sky,
And the beauty of the natural world.
Know that you,
Yourself,
Are part of this larger whole.
Breathe from the farthest horizons.
Allow yourself to become one with the beauty of the life force around you.
As you let that happen,
Know that it is the natural law of things to renew,
Repair,
Replenish,
And heal.
And that every atom of dancing light around you now is filled with positive possibilities.
Allow your heart center to soften and open.
Let the love from your heart flow out to join with the positive possibilities in every atom around you.
Allow the spaciousness of sky and the beauty of the life force energy to soothe your mind and calm your body.
Let it nourish the you inside.
Take what you need and allow yourself to just be your breath ebbing and flowing.
Let every level of your being move back towards balance of its own accord.
Remind yourself you're doing okay.
You're doing well.
In your own time,
Gently bring your attention back to the rise and fall of your breath,
Becoming aware of the sensation as air enters and leaves your nostrils.
Notice the expansion of the in-breath,
The release of the out.
Notice the steadiness directly beneath your body.
Notice the steadiness is there for you now.
Breathe the steadiness up into your body once again.
Let it steady you.
Notice you're breathing in from the space around you into it.
Notice you're here in this moment and in your own way,
In your own time,
You can draw this meditation to a close.
