Allow your eyes to comfortably close.
Come down into the weight and volume of your body,
And the movements your body makes as you breathe.
Allow your breath to begin to slow down and lengthen.
And breathe out down the full length of your body,
Allowing your body to soften and release what it's been holding.
Let it flow out of view and away.
As you let that happen,
Notice the contact your body is making with the surface directly beneath it.
Notice the surface is steady,
Sit back onto its support.
As you do so,
Notice the steadiness of the ground meeting your body's weight.
Breathe with the steadiness,
Breathe the steadiness of ground up into your body,
Up into your mind.
Let it steady you.
As you breathe with the steadiness,
If any sensations or feelings have risen to the surface,
Let them be there.
Just notice them from a soft sitting back place,
With an attitude of acceptance.
Notice they are just something happening in the moment,
Nothing more,
Nothing less.
Breathe into these places,
Allowing them to soften and release what they are ready to as you breathe out.
If any thoughts pop into your mind,
Notice them from that soft sitting back place too.
Notice they're just something happening in the moment,
Nothing more,
Nothing less.
Let the thoughts go.
Let yourself know that it's completely okay to be exactly as you are right now.
It's completely okay to be exactly who you are right now.
If it feels like you're a little close up to everything,
Sit back from everything and let everything sit back from you.
Turn those inner intensity dials down.
As you let that happen,
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.
Notice the opening outwards and rising upwards motion of the in-breath.
Notice the softening,
Letting go motion of the out.
Notice how the out-breath is the body's natural relax.
In your own time,
Notice the gentle touch of the air on your face and body.
Notice it asks nothing of you.
Demands nothing from you.
If it's felt like you've been carrying a heavy load,
Allow that load to fall off your shoulders onto the ground.
And say,
I let go of everything I no longer need to hold.
Let it flow out of you and away.
Lighten your load.
In your own time and when you are ready,
Bring to mind something that you are grateful for.
As if it's here with you now.
Enjoy its energy.
Breathe its energy into you.
And give thanks.
And bring to mind something that gives you joy.
As if it's here with you now.
Enjoy its energy.
And breathe the joy into every cell in your body.
Let it nourish and uplift you.
Now send the energy of what you are grateful for and what brings you joy out to someone else.
Now send the energy of what you are grateful for and what brings you joy out to someone else.
Enjoy sending them this energy.
Imagine them being surrounded by the beautiful energy and receiving it.
And in your own time,
Imagine you are being bathed by a radiant light.
Sunshine,
If you like.
Life-giving.
Restoring.
Renewing sunshine.
Allow its healing light to enter every level of your being.
And surround every cell in your body with goodness.
As you do so,
Say the affirmation.
Every cell in my body is happy.
Every cell in my body is well.
Imagine every tiny cell in your body glowing with radiant health.
Completely happy.
Completely well.
And allow your own words of reassurance to come.
In your own time,
Give yourself an appreciation for whatever you wish,
No matter how small.
Enjoy the appreciation.
Really allow yourself to take in its benefit.
As you do so,
Allow your attitude towards yourself to become kinder.
Let loving-kindness in around you.
All the way around you.
Breathe the loving-kindness in and out on the ebb and flow of your breath.
Let it nourish you.
In your own time and when you are ready,
Gently return your attention to the sensation of air entering your nostrils and leaving.
And the movements your body makes as you breathe.
Notice the feel-good energy of what you are grateful for and what gives you joy still there within you.
In every cell of your body.
Do take with you into the coming hours,
Days and weeks.
And notice the wellness and happiness energy still there within you.
Filling you up from top to toe to support your health and well-being.
Give thanks once again.
And notice the contact your body is making with the surface directly beneath it.
Notice the steadiness still there.
And breathe the steadiness of ground up into you.
Let it steady you.
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.
