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 and away,
And in your own time,
Notice the contact your body is making with the surface directly beneath it.
Give more of your weight to its support.
As you do so,
Allow your breath to slow down and lengthen,
And 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 moving upwards motion of the in-breath,
As your chest,
Thorax,
And shoulders open to receive nourishment in this moment.
Notice the softening,
Letting go motion of the out-breath.
Notice how the whole of your upper body follows through with that softening,
Letting go motion as the breath flows out.
In your own time and when you are ready,
Notice the play of light and shade through your closed eyelids,
Right round your peripheral vision,
And the touch of the air on your face and body.
Let it be there.
Let everything be there,
And sense gently outwards,
To the horizon spreading out to either side of you,
Into the distance and beyond.
Notice the spaciousness,
Height of the sky above you,
Horizons spreading all the way round you.
You have all of this space for you,
In this moment.
If it's felt like there hasn't been much space for you aflate,
Either inside you or around you,
You can breathe from the farthest horizons if you wish.
Take as much space as you need.
Allow your mind to open to the spaciousness and take a sky bath.
Let it clear and soothe your mind.
In your own time and when you are ready,
Gently come back to 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,
And the contact your body is making with the surface directly beneath you.
Notice the steadiness still there,
And slowly breathe the steadiness of ground up into you once again.
Let it steady you.
When you are ready,
Notice you're breathing in from the space around you.
Notice the air touching your face and body.
Notice you're here in this moment and in your own way,
Your own time.
You can draw this meditation to a close.
