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.
Notice the contact your body is making with the surface directly beneath you.
Notice the surface is steady.
Give more of your weight to its support.
As you do so,
Notice the ground meeting your body's weight through the steadiness.
Steady,
Solid ground.
Breathe with the steady,
Solid energy of ground.
Let it steady you.
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 expansion of the in-breath,
As your chest and thorax open to receive nourishment in this moment.
Notice the release of the out,
The softening letting go motion as the breath flows out.
Notice the out-breath is the body's natural relax.
In your own time and when you are ready,
Notice the touch of the air on your face and body.
Let it be there.
Let everything be there.
And gently sense the horizon spreading ahead of you and all the way around you.
Into the distance and beyond.
Notice the spaciousness.
You have all of this space for you.
In this moment.
Breathe the spaciousness into you.
Take what you need.
Allow it to nourish and renew you.
In your own time and when you are ready,
Gently come back to the sensation of air as it enters your nostrils and leaves.
And the movements your body makes as you breathe.
Notice the contact your body is making with the surface directly beneath you.
Notice the steadiness.
Still there.
And breathe the steadiness of the ground up into your body.
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.
