Allow your eyes to comfortably close,
As you do so,
Breathe out the last few hours,
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 it all flow out and away,
Draw yourself back from the places you lie scattered,
The future,
The past and all ongoing stuff,
Let those attachments go,
Sit back into the weight and volume of your body,
As you do so,
Come down into the movements your body makes as you breathe,
And allow your breath to slow and lengthen,
In your own time,
Become aware of the contact your body is making with the surface directly beneath it,
Notice the surface is steady,
Notice the steadiness is there for you now,
For you now,
Sit back onto the steadiness,
Allow the whole of you to sit back on the steadiness,
As you do so,
Notice the ground meeting your body's weight through the steadiness,
Steady,
Solid ground,
There with you now,
Breathe the steadiness of the ground up into your body,
Up into your mind,
Notice there's no separation between your body and the steadiness of ground,
Just one steadiness,
The ground is always there to come back home to,
To recharge your energies,
Rebalance your nervous system,
And to allow your emotions,
Thoughts and experiences to process,
As you sit back on the steadiness,
Let the ground take your body's weight,
You have all of this steadiness here for you now,
Breathe with the vast steadiness of ground,
Let it steady you,
In your own time,
Allow yourself to sense the space spreading out to either side of you,
Into the distance and beyond,
Notice the spaciousness,
You have all of this space for you in this moment here,
To clear your mind and give you inner space,
Allow yourself to breathe with the spaciousness,
Allow your mind to take a sky bath,
When you are ready,
Become aware of the sensation as air enters your nostrils and leaves,
Notice the air is cool as it enters,
Warm as it leaves,
Allow yourself to be exactly as you are in this moment,
As you do so,
Allow in the energy of acceptance,
Letting the energy of acceptance gently surround you,
And in your own time,
Notice the movements your body makes as you breathe,
The expansion of the in-breath,
The release of the out,
The rising upwards and outwards of the in-breath,
The downward,
Softening,
Letting go motion of the out-breath,
Notice how the whole of your upper body follows through with the softening letting go motion,
As you breathe out,
Your breath ebbing and flowing,
Notice if your body is holding any physical tension,
Just notice from a soft sitting back place,
Perhaps your body has been carrying something for a while and hasn't known it's okay to let it go,
Or perhaps it's been waiting for you to acknowledge and address some inner holding,
Gently breathe into these places now,
And allow them to soften and release what they no longer need to carry as you breathe out,
Let it flow out and away,
In your own time,
In your own time,
If any feelings or emotions are present,
Notice them from a soft sitting back place with an attitude of acceptance and compassion,
And breathe into these feelings and emotions,
Allowing them to soften and release what they're ready to on your out-breath,
As you breathe with these places within you now,
Perhaps you notice there are several layers of holding,
That's okay,
Breathe into each layer as it presents itself for healing,
Allowing it to release as you breathe out,
As you breathe out,
When you are ready,
Notice any holdings in your mind,
Perhaps your mind has been carrying some things for a while,
Breathe into these places in your mind,
Allowing them to release what they're ready to as you breathe out,
Let it all flow out and away,
In your own time,
Become aware of the weight and volume of your body once again,
And the contact your body is making with the steadiness directly beneath it,
Notice the ground,
Still there,
Meeting your body's weight through the steadiness,
Breathe with the steadiness of ground as you do so,
Notice the touch of the air on your face and body,
Notice your breathing in from the space around you,
And out into it,
Into it,
Notice the play of light and shade through your closed eyelids,
Right round your peripheral vision,
Let it be there,
Let everything be there,
The horizon spreading all the way round you,
Into the distance and beyond,
Height of sky above,
Notice the spaciousness,
As you do so,
Breathe the spaciousness into any parts of you that have got closed off,
Pull up or something else,
Let it nourish you,
In your own time,
Notice this very human you,
Sitting within your chest as it rises and falls on your breath,
Notice with an attitude of acceptance and kindness,
As you do so,
Remind yourself there's no need for you to be perfect,
You are always learning,
Always growing,
And the parts of you that you wish were different are the very means for your growth,
They serve a purpose too,
Soften your attitude towards yourself,
Let it become kinder,
Warmer,
Let loving kindness in around you,
In around you,
All the way round you,
Breathe the loving kindness in and out,
On the air and flow of your breath,
Breathe the loving kindness into the places within you in need of healing,
In need of kindness,
And appreciate yourself for just being you,
Let yourself know you're doing okay,
You're doing well,
Really well,
Breathing with the steadiness beneath you,
And the light and space around you,
With a tenderness for all that it is to be human,
Give thanks for everything you are grateful for,
Send the thanks out to the universe,
When you are ready,
Draw your attention gently back to the ebb and flow of your breath,
Becoming aware of the sensation as air enters and leaves your nostrils,
Noticing the movement your body makes as you breathe,
Notice the steadiness directly beneath you,
Taking your body's weight,
Notice the steadiness is there for you now,
Breathe the steadiness up into your body,
Up into your mind,
Let it steady you,
Notice you're 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.
