Allow your eyes to comfortably close and breathe out in a long sigh through your open mouth if you like.
Let yourself know that it's completely okay to be exactly as you are right now.
When you are ready,
Bring your attention down to the contact your body is making with the surface directly beneath it.
Give more of your weight to the support.
Become aware of the volume of your body and its movements as you breathe.
In your own time,
Begin to slow your breath down and allow it to lengthen.
Notice the expansion of the in-breath,
The release of the out-breath.
Allow your shoulders to soften and your belly soften.
And 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 your breathing in from the space around you and out into it.
There's no need to watch your breath closely.
Just sit back and allow it to ebb and flow naturally.
In your own time,
Notice the support beneath you is steady.
Breathe down to the steadiness.
Breathe up from the steadiness.
Allow your body to tune in with the steadiness.
Let it steady you.
Sit back onto the steadiness.
Allow the whole of you to sit back.
If any thoughts come,
Notice they are just thoughts.
Nothing more,
Nothing less.
You are more than your thoughts.
Sit back from them.
Let them pass by like clouds in the sky.
Each time a thought comes in,
Just let it go.
Breathe out the energy of the thought and come back to the weight of your body,
The support beneath you,
And the ebb and flow of your breath.
It doesn't matter how many times thoughts come in.
Stop letting them go.
They are just disturbances on your surface.
Nothing more,
Nothing less.
In your own time,
Become aware of the touch of the air on your face and body.
Notice it's asking nothing of you,
Demanding nothing from you.
It just is.
As you do so,
Soften your attitude towards yourself.
Let it become kinder,
Warmer.
Breathe out all the self-judgments and self-criticisms you've been carrying.
Reassure yourself that you're doing okay.
You're doing well.
Remind yourself that it's completely okay to be exactly as you are right now.
Notice any places of holding in your body with an attitude of acceptance,
Allowing things to be as they are.
Breathe into these places,
Letting them soften and release what they are holding as you breathe out.
Notice any feelings that may be present,
Without judging them.
Breathe into these feelings,
Letting them release as you breathe out.
Notice any other sensations you may become aware of.
Breathe into these places,
Letting them release as you breathe out.
Breathe into these places,
Letting them release as you breathe out.
Breathe into any holdings in your mind,
And allow them to release as you breathe out.
Let them all flow out and away.
Allow the out-breath to soften and release anything else you notice.
Let them all flow out and away.
In your own time,
Come back to the sensation of the air entering and leaving your nostrils.
And the support directly beneath your body.
Notice you are here,
In this moment.
And when you are ready,
You can draw this meditation to a close.
Let them release as you breathe out.
