Allow your eyes to comfortably close 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.
Become aware of the sensation as air enters and leaves your nostrils.
Notice the air is cool as it enters,
As it leaves.
Notice the movements your body makes as you breathe.
The expansion of the in-breath,
The release of the out.
Sit back into your body's weight and to the surface directly beneath you.
Notice the surface is steady,
Notice the steadiness is there for you now.
And allow the whole of you to sit back on the steadiness.
As you do so,
Notice your breathing in from the space around you.
Notice the touch of the air on your face and body.
Sense the tapestry of the here and now around you.
Light and shade,
Quiet,
The sounds.
And in the distance,
Gently explore the different qualities and sensations that are present in the moment.
As your breath ebbs and flows,
Notice the softness of the air on your cheek.
The sensation of your body's weight being supported by the surface beneath it.
Notice the parts of you that are warm,
The parts of you that are cooler.
Notice where your body is moving and where it is still.
All the different qualities the moment is made up of.
The different qualities and aspects of you that are just as much a natural part.
So much is in process within you now.
As your body digests food,
Utilizes energy,
Processes your experiences.
And your mind receives,
Assimilates,
Programs information.
Your mind is integrated with the very cells in your body.
Part of the miracle that is you.
Being of light that is also physical.
Conscious mind.
Rich subconscious emotions.
Spirit.
So many layers make up the whole of you.
And all the different aspects of yourself.
Intrinsic to your personal and spiritual growth.
For it is your natural birthright to learn.
Without judging yourself,
Constantly criticizing or fighting against yourself.
As you breathe with the beautiful mystery that is you.
Invite in the energy of acceptance.
Acceptance for all of who you are.
For all of your being.
Allow the acceptance to bring with it loving kindness.
For the parts of you that haven't yet accepted themselves.
Feel that loving kindness around every part of you.
Breathe its healing balm in and on the ebb.
Trust that just by having the intention of being open to healing.
Acceptance.
That the acceptance and healing have already begun.
As you let that happen in its own time.
Gently allow yourself to open to the light of the universe.
The light of renewal.
Lift your heart to the light to give thanks.
Breathe its pure energy in to give you strength.
To build your confidence.
To uplift you and give you whatever else you need.
Breathe the light of the universe into your core.
Know that you are whole exactly as you are right now.
Know that you are beautiful exactly as you are right now.
Know that you are enough exactly as you are right now.
Know that you are of value exactly as you are right now.
In your own time and when you are ready.
Draw your attention back to the ebb and flow of your breath.
Becoming aware of the sensation as air enters and leaves your nostrils.
Notice the movements your body makes as you breathe.
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.
Breathe the steadiness up into your body.
Let it steady you.
Notice your breathing in from the space around you.
Notice you're here in this moment.
An insight or words of support to come if they wish.
And in your own way,
Own time.
You can draw this meditation to a close.
