Allow your eyes to comfortably close and breathe out,
Allowing your body to soften as your breath releases.
In your own time,
Take your awareness down to where the weight of your body rests on the surface directly beneath it.
And surrender more of your body's weight,
Allowing your body to soften into the support.
Breathe out down the full length of your body,
Through your open mouth if you like,
Allowing your body to release what it's brought with it here and no longer needs to carry.
Let it flow out,
Down and away.
Notice the support beneath you is steady.
Notice the steadiness is here for you now.
Sit back onto the steadiness.
Let it steady you.
Allow the whole of you to sit back.
Let your mind soften and sit back in your head.
Allow the you inside to sit back.
As every part of you sits back on the steadiness beneath you,
Soften the way you are engaging with this moment.
And breathe out yet more of what you've brought with you here and no longer need to carry.
Let yourself know that it's completely okay to be exactly as you are right now.
Let everything be as it is,
Without judging or trying to change anything.
In your own time,
Become aware of the sensation as air enters your nostrils and leaves.
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 that you're breathing in from the space around you,
And out into it.
Allow your breath to slow and lengthen in its own time.
Sense the tapestry of the here and now around you.
The play of light and shade through your closed eyelids.
Right round your peripheral vision.
Touch of the air on your face and body.
The sounds near and in the distance.
Sense the space spreading out to either side of you.
Into the distance and beyond.
Let it be there.
Let everything be there.
Soften your attitude towards yourself.
Let it become kinder.
And in your own time,
Notice any parts of you that are in discomfort or pain.
Notice with an attitude of acceptance,
Without judging anything.
Allow the sensation of discomfort or pain to be there.
Sit back from the sensation.
As you do so,
Imagine the sensation is a temperature you can adjust.
And turn the temperature dial to how you need it to be.
So it's just right.
Stay with that just right temperature.
Allowing the pain and discomfort to soften and lessen.
In your own time.
Imagine that any remaining sensation of discomfort or pain is a sound you can adjust.
Like turning the volume down on a radio.
And turn the sound down.
Let it become quieter.
Softer.
Stay with the quiet,
Soft sound.
Allowing the remaining sensation of discomfort or pain to soften and lessen some more.
Stay with the quiet,
Soft sound.
In your own time.
Imagine any sensation remaining still is a colour you can adjust.
And allow the colour to change to a softer,
Gentler colour.
A kinder colour.
Stay with the soft,
Gentle,
Kind colour.
Allowing any remaining sensation to soften and recede even further.
Let everything be as it is.
In your own time.
Notice from a soft sitting back place the ebb and flow of your breath.
The steady support directly beneath your body.
And when you are ready,
You can draw this meditation to a close.
Thank you for watching!
