Allow your eyes to comfortably close As you do so,
Become aware of the weight and volume of your body,
And the movements your body makes as you breathe.
Notice the contact your body is making with the surface directly beneath it.
Notice the surface is steady.
Notice the steadiness is there for you now.
Breathe out,
Down the full length of your body,
Allowing your body to soften and release what it's been holding and no longer needs to carry.
In your own time,
Soften your attitude towards yourself.
Let it become kinder,
Warmer.
Your breath ebbing and flowing.
Allow each out-breath to bathe your body in understanding.
As the out-breath smooths and soothes you in layers,
Allow it to release everything that's no longer helpful.
No longer needed.
Allowing the healing balm of the out-breath to bring relief.
As you do so,
Let your body's weight soften into the steadiness beneath it.
Remind yourself that it's completely okay to be exactly as you are right now.
In your own time,
Gently wake up the sensory receptors in your nostrils.
Savour the life-force energy flowing in and out.
Allow your breath to slow down and lengthen.
And sense outwards,
To the horizon spreading all the way round you,
Into the distance and beyond,
Height of sky above.
Notice the spaciousness and allow yourself to gently open to the larger cosmic whole around you.
With its trillions of stars,
A mystery you are part of,
You are a child of.
Breathe with the energy of the universe and give thanks.
As you do so,
Allow the light of life to bathe you,
Let it nourish you.
With it deep,
Take as much as you need.
When you are ready,
Gently bring your attention back to 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.
Notice the steady support directly beneath you.
Let it steady you.
Give yourself an appreciation,
No matter how small.
Allow yourself to feel the appreciation.
Let it spread through you like the warmth of a smile.
Allow your own words of reassurance to come.
When you are ready,
Notice your breathing in from the space around you and out into it.
Notice you here,
In this moment,
And in your own way,
Your own time.
You can draw this meditation to a close.
