Allow your eyes to comfortably close and breathe out down the full length of your body,
Allowing your body to begin to soften and release what is brought with it here.
And no longer needs to carry.
Take your awareness down to the surface directly beneath you.
Let it take more of your weight.
Notice the support is steady.
Sit back onto the steadiness.
Let the whole of you sit back.
As you sit back,
Notice the ebb and flow of your breath.
And the movements your body makes as you breathe.
The expansion of the in-breath.
The release of the out-breath.
Become aware of the sensation as air enters your nostrils and leaves.
And allow your breath to comfortably slow in its own time.
Notice the air is cool as it enters,
Warm as it leaves.
Notice you are breathing in from the space around you,
And out into it.
Let everything be as it is.
Just sit back into the weight of your body,
Allowing the surface directly beneath it to support you.
As you do so.
Draw your attention back from where you lie scattered.
The future,
The past,
And anything ongoing.
Back to this moment.
Here.
As you do so,
Soften the way you are engaging with this moment.
Sit back from everything.
And let everything sit back from you.
In your own time.
Allow your eyes to soften and rest back in your head.
Breathe out any tension and tiredness from your eyes.
Let it flow out and away.
Let your eyes know they don't have to work hard right now.
Give them permission to rest.
As your eyes sit back and rest,
Allow your mind to do the same.
Let your mind soften and sit back to rest in your head.
Breathe out any tension from your mind.
Let it flow out and away.
Let your mind know it doesn't have to work hard right now.
Give your mind permission to rest.
In your own time,
Come down into your body.
And as you breathe out,
Allow your body to soften and release some more.
Let it flow out and away.
Let your body know it doesn't have to work hard right now.
Give your body permission to rest.
As your body softens into resting and releasing,
Allow the you inside to soften and sit back to rest.
Breathe out any tension this part of you has been holding.
Let it flow out and away.
Let yourself know you don't have to work hard right now.
Give yourself permission to rest.
The steadiness there directly beneath your body.
Allow your breath to slow and lengthen some more.
And continue to release in layers what it's brought with it here.
As you do so,
Soften your attitude towards yourself.
Let it become warmer,
Kinder.
Breathe out all the have-to's,
The shoulds,
And should-have-dones you've been carrying.
Let them flow out and away.
Allow loving-kindness to surround you.
Breathe the loving-kindness in and out.
And allow every level of your being to soften and rest.
Double,
Double.
Let low,
And ion flow wherever you wish to.
You have yourkeep.
In your own time,
Notice the sensation of air entering and leaving,
And the movements your body makes as you breathe.
Allow everything to be exactly as it is.
Notice you are here.
Let yourself know that you're doing okay.
You're doing well.
And when you are ready,
You can draw this meditation to a close.
Dr.
Mehra is the concretist of prath Ψ΅ EN.
You
