Allow your eyes to comfortably close,
Come down into your body's weight and volume,
And the movements your body makes as you breathe,
Breathe out,
Down the full length of your body,
Allowing your body to release what it's brought with it here,
And no longer needs to carry.
In your own time,
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 movements your body makes as you breathe,
The expansion of the in-breath,
The release of the out,
Sit back into your body's weight,
Onto the surface directly beneath you,
Notice the surface is steady,
Notice the steadiness is there for you now,
And allow the whole of you to sit back on the steadiness.
As you do so,
Notice your breathing in from the space around you,
And out into it,
Notice the touch of the air on your face and body,
Sense the tapestry of the here and now around you,
As your breath ebbs and flows,
Notice the softness of the air on your cheek,
The sensation of your body's weight being supported by the surface beneath it,
Notice the parts of you that are warm,
And the parts of you that are cooler,
Notice where your body is moving,
And where it is still,
And allow your attitude towards yourself to become kinder.
As you do so,
Let loving kindness surround every part of you,
Breathe its healing balm in and out on the ebb and flow of your breath.
As you let that happen,
Let everything be there,
The horizon spreading all the way around you,
Into the distance and beyond,
Hide the sky above you,
Gently allow yourself to open to the light of the universe,
The light of renewal,
Breathe its pure energy in to give you strength,
To build your confidence,
To uplift you,
And give you whatever else you need,
Breathe the light of the universe into your core,
Know that you are beautiful,
Exactly as you are right now,
Know that you are enough,
Exactly as you are right now,
Know that you are of value,
Exactly as you are right now,
Allow an insight or words of support to come if they wish,
In your own time,
And when you are ready,
Draw your attention back to the ebb and flow of your breath,
Becoming aware of the sensation as air enters and leaves your nostrils,
And the movements your body makes as you breathe,
Notice the weight of your body making contact with the surface directly beneath it,
Notice the surface is steady,
Notice the steadiness is there for you now,
Notice your breathing in from the space around you,
And out into the distance,
Notice you're here in this moment,
And in your own way,
Your own time,
You can draw this meditation to a close.
