Allow your eyes to comfortably close.
Come down into the weight and volume of your body and the movements your body makes as you breathe.
Allow your breath to begin to slow down and lengthen.
And breathe out down the full length of your body,
Allowing your body to soften and release what it's been holding.
As you let that happen,
Notice the contact your body is making with the surface directly beneath it.
Sit back onto its support.
As you do so,
Notice the steadiness of the ground meeting your body's weight.
Breathe with the steadiness.
Breathe the steadiness of ground up into your body,
Up into your mind.
Let it steady you.
Let yourself know that it's completely okay to be exactly as you are right now.
It's completely okay to be exactly who you are right now.
If it feels like you're a little close up to everything,
Sit back from everything.
And let everything sit back from you.
Turn those inner intensity dials down.
As you let that happen,
Become aware of the sensation of air entering your nostrils and leaving.
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 opening outwards and rising upwards motion of the in-breath.
Notice the softening,
Letting go motion of the out.
Notice how the out-breath is the body's natural relax.
In your own time,
Notice the gentle touch of the air on your face and body.
Notice it asks nothing of you,
Demands nothing from you.
And breathe out all pressure you've been putting on yourself.
Let it flow out and away.
Breathe out all self-criticism.
Let it flow out of you and away.
And allow your own words of reassurance to come.
In your own time and when you are ready,
Gently return your attention to the sensation of air entering your nostrils and leaving.
And the movements your body makes as you breathe.
Notice the contact your body is making with the surface directly beneath it.
And breathe the steadiness of ground up into you.
Let it steady you.
Notice your 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.
