Allow your eyes to comfortably close.
As you do so,
Come down into your body's weight and volume,
And the movements your body makes as you breathe.
Breathe out down the full length of your body,
Allowing your body to soften and release what it's brought with it here,
And no longer needs to carry.
Let it flow out of you and away.
In your own time,
Notice the contact your body is making with the surface directly beneath it.
Notice the surface is steady.
Give more of your weight to its support.
As you do so,
Notice the movements your body makes as you breathe.
The expansion of the in-breath.
The release of the out.
Notice the sensation of air entering and leaving your nostrils.
Notice the air is cool as it enters.
Warm as it leaves.
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.
Allow your breath to begin to slow down and lengthen.
In your own time,
And when you are ready,
Gently take your awareness to the back of your neck,
At the base,
Where your neck meets the top of your spine.
Breathe into here,
And allow it to soften and release what it's holding as you breathe out.
Let it flow out and away.
When you are ready,
Move your attention gently to your shoulders.
Breathe into your shoulders,
Allowing them to soften and release what they are holding as you breathe out.
Let it flow out and away.
In your own time,
Move down to your arms,
And breathe into your arms,
Allowing your arms and hands to soften and release what they're holding as you breathe out.
Let it all flow out and away.
When you are ready,
Take your attention to your mid-back,
Breathe into here,
Allowing the whole of this area to soften and release what it's holding as you breathe out.
Let it flow out and away,
And breathe into your lower back,
Allowing it to soften and release everything it's holding as you breathe out.
Let it flow out and away.
Breathe into your belly and hips,
Allowing your belly and your hips to soften and release all they've been holding as you breathe out.
Letting it flow out and away.
Moving down to your buttocks and your legs,
Breathe into your buttocks and your legs at the same time,
Allowing them to soften and release what they've been holding as you breathe out.
Letting your feet soften and release too,
Everything flowing out and away.
When you are ready,
Move up to your chest,
Breathe into your chest,
Allowing it to soften and release all it's been holding as you breathe out.
Let it flow out of your chest and away.
In your own time,
Breathe into your mind,
Allowing your mind to soften and release everything it's been holding as you breathe out.
Let it all flow out of your mind and away.
And breathe into the you inside,
Sitting within your chest as it rises and falls on your breath.
Allow this part of you to release everything it's holding and no longer needs to carry.
Let it flow out of you and away.
As you let that happen,
Allow your attitude towards yourself to become kinder,
Gentler,
Warmer.
Breathe out all pressure you've been putting on yourself.
Let it flow out of you and away.
Breathe out all self-criticism.
Let it flow out of you and away.
Let yourself know you're doing well.
You're doing really well.
And give yourself an appreciation for something,
No matter how small.
Take a few moments to check if there's somewhere you'd like to return to,
And breathe into that place or places,
Helping them to release as you breathe out.
Take your time.
When you are ready,
Gently come back to the sensation of air entering and leaving your nostrils.
And the movements your body makes as you breathe.
Notice the contact your body is making with the surface beneath it.
Notice the steadiness.
Still there.
And breathe the steadiness slowly up into your body,
Into your mind.
Let it steady you.
Notice you're breathing in from the space around you and out into it.
And notice you're here in this moment.
And in your own way,
Your own time,
You can draw this meditation to a close.
