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.
Let it flow out and away.
Notice 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.
Allow your breath to begin to slow and lengthen.
As you let that happen,
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 expansion of the in-breath as your body opens to receive.
Notice the release of the out.
Notice how the out-breath is the body's natural relax.
Notice your breathing in from the space around you,
And out into it.
As you do so,
Become aware of the touch of the air on your face and body.
Notice it asks nothing of you,
Demands nothing from you.
It just is.
And allow your attitude towards yourself to become kinder,
Warmer.
Let yourself know that it's completely okay to be exactly as you are right now,
In your own time.
Notice the dappled 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.
Hide the sky above you,
And allow yourself to just be for a while.
In your own time,
Bring your attention back to the ebb and flow of your breath,
And the movements your body makes as you breathe.
Become aware of the sensation as air enters and leaves your nostrils.
Notice the expansion of the in-breath,
The release of the out.
Notice 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 it.
Notice your here in this moment,
The steadiness directly beneath you,
The spaciousness of sky and horizons around you.
And in your own way,
Your own time,
You can draw this meditation to a close.
