Allow your eyes to comfortably close,
Draw yourself back from the places you lie scattered,
The future,
The past and all ongoing concerns,
Let those attachments go,
Become aware of the ebb and flow of your breath,
And the weight and volume of your body,
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 When you are ready,
Take your attention to where the weight of your body rests on the surface directly beneath it,
Notice the surface is steady,
Notice the steadiness is there for you now,
And allow the whole of you to sit back onto the steadiness,
Breathe the steadiness slowly up into your body,
Up into your mind,
Let it steady you,
As you do so,
Notice the ground knitting your body's weight through the steadiness,
Steady,
Solid ground,
Everything connects to ground,
If a part of you is still a little ahead of yourself or on the front foot,
Draw all of you back to rest on steady,
Solid ground,
In this moment here,
Breathe out the energy of being ready to do the next thing,
Let it flow out and away,
Breathe out needing to get anything right,
Let it flow out and away,
Breathe out watching and waiting for the next thing to happen,
Let it flow out and away,
Breathe out the day so far,
Breathe out the last few days,
Breathe out the last few weeks,
Let it all flow out and away,
In your own time,
Become aware of the sensation as air enters your nostrils and leaves,
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 inner stretch of the in-breath,
As your shoulders,
Chest and thorax open to receive,
Allow yourself to receive nourishment as you breathe in,
Notice the release of the out-breath,
Notice the softening letting go motion as the breath blows out,
And how the whole of your upper body follows through with that softening letting go motion as your breath blows out,
You can help your body to release what it's been holding,
By sensing and imagining on each out-breath the downward flow as the body releases what it's been carrying,
Let it flow down your body,
Out and away,
And as we can sometimes pick up other people's stuff,
Say the affirmation,
I let go of everything that doesn't belong to me,
Let it all flow out of you and away,
As your breath ebbs and flows,
Notice your breathing in from the space around you and out into it,
And become aware of the touch of the air on your face and body,
Notice the air asks nothing of you,
Demands nothing from you,
It just is,
Allow yourself to soften and sit back into the just is-ness,
The gentle play of light and shade through your closed eyelids,
Right round your peripheral vision,
Let everything be there,
As you let your body's weight be supported by the steadiness directly beneath you,
Allow yourself to sense outwards,
To the horizon spreading all the way round you,
Into the distance and beyond,
The light of sky above you,
Notice the spaciousness,
You have all of this space for yourself,
Take as much space as you need,
You can breathe from the farthest horizons if you wish,
Breathe the spaciousness into any places within you that have got full up,
Closed off,
Or something else,
Let your mind soften and sit back in your head to take a sky bath,
And allow yourself to just be,
For a while,
In your own time and when you are ready,
Gently come back to the movements your body makes as you breathe,
And the sensation as air enters and leaves your nostrils,
Notice the weight of your body making contact with the surface directly beneath it,
Notice the surface is steady,
Notice the steadiness is there for you now,
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.
