Welcome to Insight Timer.
I'm Linda Hall.
Allow your eyes to comfortably close.
Notice your body's weight making contact with the surface directly beneath it.
Sit back onto its support.
Notice the surface is steady.
Notice the steadiness is there for you now.
Become aware of the sensation of air entering your nostrils and leaving.
Notice the air is cool as it enters.
Warm as it leaves.
Slow your breath down.
Allow it to lengthen.
As you do so,
Let yourself know it's completely okay to be exactly as you are right now.
Breathe out down the full length of your body,
Allowing your body to soften and release what it's been carrying.
Let it flow out and away.
Notice the movements your body makes as you breathe.
The expansion of the in-breath.
The release of the out.
Notice any holdings,
Sensations or feelings you are carrying without judging them.
Breathe into these places,
Allowing the out-breath to release yet more of what's ready to be let go.
Become aware of the touch of the air in your face and body.
Let it be there.
Allow your attitude towards yourself to become kinder.
Imagine putting a warm,
Comforting arm around yourself.
Let yourself know that you're doing okay.
You're doing well.
Notice the surface directly beneath your body.
Notice the surface is steady.
Breathe the steadiness up into you and say the words,
All is well.
All shall be well.
And all manner of things shall be well.
In your own time,
You can draw this meditation to a close.
