Allow your eyes to comfortably close.
As you do so,
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 soften and release what it's brought with it here and no longer needs to carry.
Let it flow out and away.
Let yourself know it's completely okay to be exactly as you are right now.
It's completely okay to be exactly who you are right now and in your own time.
Notice the contact your body is making with the surface directly beneath it.
Give more of your weight to its support.
Notice the surface is steady.
Notice the steadiness is there for you now.
And sit back onto the steadiness.
Allow the whole of you to sit back on the steadiness.
If you're a little ahead of yourself,
On the front foot or scattered in different places,
Draw all of you back to your center,
To this moment here.
Breathe out down the full length of your body once again,
Releasing yet more of what it no longer needs to carry.
Let it flow out of you and away,
In your own time and when you are ready.
Notice the ground meeting your body's weight through the steadiness beneath you.
Steady,
Solid ground.
Sense the ground spreading way out to either side of you into the distance and beyond.
One vast steadiness.
Breathe the steadiness of ground up into your body,
Slowly up into your mind.
Let it steady you.
If any sensations or feelings have risen to the surface,
It's just your body's wisdom as it tunes in with the ground and begins to rebalance itself.
Breathe into these sensations and feelings with an attitude of acceptance and allow them to release what they're ready to as you breathe out.
Take your time.
Trust that your system knows how to move back towards balance.
As you do so,
Allow your breath to slow down and lengthen and 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 moving upwards motion of the in-breath.
As your chest,
Thorax and shoulders open to receive nourishment in this moment.
If there hasn't been an opportunity of late to receive nourishment for its own sake,
You can go ahead and let that happen now as you breathe in.
Savor the life force as it fills your nostrils,
Goes down into your lungs,
Enters your bloods and waters and flows around the whole of your body,
Nourishing your organs and tissues,
And recharging every cell within you.
Welcome this miraculous life force around you and within you.
When we're busy or stressed,
We don't allow ourselves to receive nourishment.
And we are usually somewhere else in our mind.
It's only when we are consciously present that we can truly receive nourishment.
Allow yourself to consciously receive nourishment now.
And allow your attitude towards yourself to become kinder.
Let loving-kindness in around you.
All the way around you.
Like a beautiful nest of loving-kindness.
Let it hold you.
As you do so.
Surrounded by loving-kindness,
Supported by the steadiness of ground.
Notice the softening,
Letting go motion of the out-breath.
Notice how the whole of your upper body follows through with that softening,
Letting go motion as the breath flows out.
Allow your breath to flow out to its full end.
If it's felt like you haven't had the opportunity to breathe out fully of late,
You can go ahead and do that now.
Helping your body to release by sensing everything softening on the out-breath.
Every tissue,
Muscle and ligament softening and releasing as you breathe out.
All holdings flowing out in a river.
Down your body.
Out and away.
Out and away.
Blowing down from your shoulders.
Down through your arms,
Out of your hands.
Down from your back.
Out and away.
Out and away.
Down from your buttocks,
Legs and feet.
Down through the whole of your body.
Everything that your body has been holding flowing out and away.
In your own time,
Breathe into your mind.
And allow this part of you to soften and release everything it's been carrying as you breathe out.
Let it flow out of you and away.
And breathe into yourself.
The part of you that's been in the driver's seat of your body and your mind.
And breathe into this part of you and allow it to release everything it no longer needs to carry as you breathe out.
Let it all flow out and away.
And breathe out the last few hours without having to go over anything again.
Just the intention is enough.
Let them flow out and away.
Breathe out the last few days.
Let them flow out and away.
Breathe out the last few weeks.
Let them flow out and away.
Breathe out the last few months.
Let it all flow out of you and away.
And say the affirmations.
I let go of everything I no longer need to hold onto.
I let go of everything that isn't mine to carry.
And in your own time and when you are ready,
Notice your nest of loving-kindness around you.
And breathe the healing balm of loving-kindness into all the places within you in need of kindness,
In need of healing.
Allow them to take as much as they need.
Letting loving-kindness fill you up from top to toe.
And in your own time and when you are ready,
Notice the play of light and shade through your closed eyelids.
Right round your peripheral vision.
And the touch of the air on your face and body.
Let it be there.
Let everything be there.
And sense gently outwards to the horizon spreading out to either side of you.
And into the distance and beyond.
Notice the spaciousness.
Height of sky above you.
Horizon spreading all the way around you.
You have all of this space for you in this moment.
If it's felt like there hasn't been much space for you of late,
Either inside you or around you,
You can breathe from the farthest horizons if you wish.
Breathe the spaciousness into the places within you that got closed off,
Full up,
Or something else.
Take as much space as you need.
And allow your mind to open to the spaciousness and take a sky bath.
Let it clear and soothe your mind.
And allow yourself to just be for a while.
In your own time and when you are ready.
Gently come back to 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.
And the contact your body is making with the surface directly beneath you.
Notice the steadiness still there.
And slowly breathe the steadiness of ground up into you once again.
Right up to your mind.
Let it steady you.
Give yourself an appreciation.
No matter how small.
Allow the appreciation to nourish you.
When you are ready.
Notice your breathing in from the space around you.
And out into it.
Notice the air touching your face and body.
Notice you're here in this moment.
And in your own way,
Your own time.
You can draw this meditation to a close.
