Allow your eyes to comfortably close.
As you do so,
Soften and sit back into the support beneath you.
Let it take your weight.
Notice the steadiness beneath your body.
Breathe out down to this steadiness.
Let the steadiness ground you.
Your breath ebbing and flowing.
Each out-breath releasing what it's ready to.
In your own time,
Bring your attention gently to the sensation of the air as it enters your nostrils.
It goes deeper and leaves again.
Sit back as the breath flows in and out.
No need to change or direct anything.
Savour the sensation as the air enters the fine hairs in your nostrils.
Enjoy it like a long,
Nourishing drink.
Notice the quality of the sensation,
Its temperature,
Its vibration.
Notice what it feels like as it goes deeper and releases.
Begin to allow your breath to lengthen and slow in its own time.
And become aware of the movements your body makes as you breathe.
Let them be there.
Notice how the in-breath is an expansion,
An inner stretch as your chest and thorax open to take in air.
Notice how the out-breath is a softening,
A letting go as the body releases what is no longer needed.
Allow everything to be just as it is.
In your own time,
Notice that you are breathing in from somewhere and out again into somewhere.
Become aware of the air touching your cheek.
The gentle play of light and shade right round to your peripheral vision.
Let it all be there.
Sense out to the horizons all the way around you and beyond.
And up to the height of sky.
Notice the spaciousness.
Let it be there.
Breathe out any trying heart or wanting things to be a certain way.
Just sit back,
Supported by steadiness.
Breathing with the spaciousness around you.
You have all of this space to breathe from.
Breathe with this space.
You can breathe from the farthest horizons if you like.
In your own time,
Notice how the expansion of the in-breath reorganizes the shape of the body.
And in a stretch as it opens to receive nourishment.
Notice the downward flow of the out-breaths.
Softening and releasing.
In a river,
Out and away.
As the breath releases,
The body releases too.
And letting go.
The mind softens and releases also.
Everything softens as the breath lets go.
Enjoy the wave of the breath.
Like a massage from the inside.
Like a massage from the outside.
Allow your breath to breathe in more and breathe out more when it wants.
It's fine to breathe out in a sigh sometimes through your mouth.
It's fine to breathe out through your mouth.
In your own time,
It's fine to notice the pause at the end of the out-breath.
A silent of rest between breaths.
You can rest here if you like and allow the body and mind to still.
It's fine to rest here if you like and allow the body and mind to still.
Sit back into the wave of the breath.
It's ebb and flow.
It's ebb and flow.
It's ebb and flow.
Gently notice what happens when you allow yourself to go with the breath's flow.
Gently notice what happens when you allow yourself to go with the breath's flow.
And in your own time,
You can draw this meditation to a close.
It's fine to breathe out through your mouth.
It's fine to breathe out through your mouth.
It's fine to breathe out through your mouth.
It's fine to breathe out through your mouth.
It's fine to breathe out through your mouth.
It's fine to breathe out through your mouth.
