Allow your eyes to comfortably close,
As you do so,
Breathe out the last few hours,
Let them flow out and away.
In your own time,
Come down into the movements your body makes as you breathe,
And allow your breath to slow and lengthen,
As you do so,
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,
Sit back onto the steadiness,
Allow yourself to be exactly as you are in this moment,
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.
Gently breathe into these places now,
And allow them to soften and release what they no longer need to carry as you breathe out.
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 outbreath.
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.
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,
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,
All the way around you,
Let yourself know you're doing okay,
You're doing well.
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 you're here,
In this moment,
And in your own way,
Your own time,
You can draw this meditation to a close.
