Allow your eyes to comfortably close.
As you breathe out,
Sit back onto the support beneath and behind you.
Allow your body to soften into this support.
As you breathe out again,
Surrender more of your body's weight to the support.
In your own time,
Notice the surface beneath you is steady.
It's okay to make yourself more comfortable if you need to.
Allow your next out-breath to flow down through the full length of your body,
In a sigh through your open mouth if you like,
Right down to your feet,
Allowing any tension and tiredness to flow out of you,
Out of your body as your breath flows out.
In your own time,
Notice the sensation of the air as it enters your nostrils,
Goes deeper,
Then leaves again.
It's okay to let your breath ebb and flow naturally.
No need to change anything.
Let the rise and fall of your breath be just as it is.
Notice that you're breathing in from somewhere,
And out again into somewhere.
You can begin to slow and lengthen your breath.
Notice you sit back,
Supported by the steadiness beneath you.
Let everything be just as it is.
Allow the space around you to be there.
The light and shade,
And sounds.
Let everything be there.
Whilst you sit back,
Supported.
Perhaps you notice thoughts coming and going.
Sit back from the thoughts.
Notice they are just something happening in the moment.
Nothing more,
Nothing less.
They are not everything.
You are more than your thoughts.
Perhaps the thoughts are pleasant.
Notice the pleasant feelings they bring.
Enjoy the sensations.
Perhaps you notice stressful or unhelpful thoughts.
Perhaps this is a way of thinking you're familiar with.
A habit.
Notice what thinking in this way is costing you now,
In this moment.
Notice how your body responds to having these thoughts.
Notice how these thoughts make you feel.
Ask yourself,
Do I want to continue to think in this way?
Do I want to do this to myself?
Notice they are just thoughts.
Nothing more,
Nothing less.
Come away from your thoughts.
Away from your head.
Come down into your senses.
Back to the simple here and now.
And become aware of the gentle touch of the air on your face.
Notice the sensation of the air entering your nostrils,
Going deeper and leaving again.
Notice the tapestry of light and shade around you,
Filtering through your closed eyelids.
Light round to your peripheral vision.
Feel the weight of your body being supported by the surface beneath it.
If your feet are on the ground,
Feel the solid surface beneath them.
Notice you are here,
In this moment.
Breathe out down the full length of your body.
Allowing the breath to release any sensations,
Feelings or tension.
Let it all flow out of your body,
In a river,
Down and away.
Give yourself a few moments to settle into just being here,
In this moment.
The gentle air on your face.
The play of light and shade around you.
The steadiness beneath you.
Your breath ebbing and flowing.
Just give yourself an appreciation.
Imagine putting a warm,
Kind arm around yourself.
Tell yourself you're doing okay.
You're doing well.
And when you are ready,
You can draw this meditation to a close.
Feel the light up above and down.
You you
