Allow your eyes to comfortably close.
And breathe out.
As you do so,
Soften and sit back.
Allow all of you to sit back as your breath flows out and away.
Let your body soften into the support beneath it.
Breathe out down to the support.
Down to the ground below you.
Notice the steadiness.
Rest here.
Come home to rest.
Draw yourself back from where you lie scattered.
Let the body surrender to the steadiness and release what it no longer needs to carry.
Let Let the mind lay its head down on steadiness and release what it no longer needs to carry.
Rest on steadiness.
As you do so,
Allow your senses to gently connect with the tapestry of the here and now.
It's just is-ness.
The soft air on your cheek.
The sensation as it enters your nostrils and leaves again.
The play of light and shade.
The sounds near and in the distance.
Horizons stretching all the way round you and beyond.
Let it all be there.
As you sit back on steadiness,
Breathing with the space around you.
The expansion of your in-breaths.
The release of the out-breath.
Allow yourself to soften into the just is-ness of the present moment.
Let it hold you.
As your breath erbs and flows,
In your own time,
Notice that you are here.
In this moment,
Sitting back,
Your body moving as you breathe.
Notice this very human you with compassion.
With respect.
And allow your attitude towards yourself to soften.
Let it become warmer.
A warmth spreading all around you.
Allow it to unfold you.
Like a warm,
Comforting blanket.
Imagine or sense putting an arm around yourself,
Just as you would a good friend.
And allow your heart to soften to yourself.
As you do so,
Allow the warmth of your heart energy to open to loving kindness.
Allow loving kindness in.
Let it radiate gently across your chest.
And spread through the rest of your body in its own time.
Let loving kindness flow where it wants to.
Breathe its healing energy deep.
Right into the very cells of your body.
Let it be,
Let it be,
Let it be,
Let it be,
Let it be.
Breathe the warmth of loving kindness into the you inside.
Outside.
Breathe in and out the warmth of kindness surrounding you.
Right here for you now.
In this moment.
And allow yourself to be held by loving kindness.
In this moment.
And allow yourself to be held by loving kindness.
In this moment.
Gently notice what happens when you give yourself loving kindness.
And in your own time you can draw this meditation to a close.
And in your own time you can draw this meditation to a close.
And in your own time you can draw this meditation to a close.
And in your own time you can draw this meditation to a close.
