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,
Breathe out,
Down the full length of your body,
Allowing your body to soften and release what it's been holding.
In your own time,
Soften your attitude towards yourself,
Let it become kinder,
As you do so,
Allow the part of you that lies beneath all the disturbances on your surface,
Your wise witness,
Come to be with you now.
Take your time,
Perhaps you can sense them beside you,
Or feel them quietly inside you.
You know your wise witness of old,
They hear you,
See you,
Feel you,
Love you unconditionally,
Only have your highest interests at heart.
As you allow them to be with you now,
They reassure you that you're doing okay,
That all is well,
And your wise witness shares their wisdom and insight with you.
As you spend some time together,
Breathe in their loving,
Kind energy,
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.
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,
Know that you are beautiful,
Know that you are whole,
Know that you are enough,
Exactly as you are right now.
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 steady support directly beneath you,
Allow your own words of reassurance to come,
And in your own way,
Your own time,
You can draw this meditation to a close.
