Allow your eyes to comfortably close,
Come down into your body's weight and volume Notice the ebb and flow of your breath and allow your breath to slow and lengthen As you do so,
Become aware of the contact your body is making with the surface directly beneath it Notice the surface is steady Notice the steadiness is there for you now Sit back onto the steadiness Notice there's no separation between your body and the steadiness Just one steadiness of the ground meeting your body's weight The solid ground here with you now When you are ready,
Allow your out-breath to release into the ground everything you've been holding and no longer need to carry It's just energy to be recycled Let it flow out,
Down and away As you let the ground support you,
Allow yourself to sit back into the arms of the present moment and become aware of the gentle touch of the air on your face and body Notice it asks nothing of you Demands nothing from you It just is Breathe out all the demands you've been putting on yourself All self-criticism All pressure Let it flow out and away If a part of you has organized itself around needing things to be a certain way Let that part of you soften and sit back Breathe out needing things to be a certain way If a part of you is waiting and watching for the next thing to happen Let that part of you soften and sit back Breathe out waiting and watching for the next thing to happen As you rest in the ebb and flow of your breath The arms of the present moment supporting you Allow your mind to soften and sit back too Breathe out everything your mind has been holding and no longer needs to carry Let it flow out and away Soften the way you're engaging with this moment Turn those inner intensity dials down Allow the gentle play of light and shade behind your closed eyelids to be there As you do so,
Soften your attitude towards yourself Let it become kinder,
Warmer In your own time,
Gently sense out to the light and horizon spreading into the distance either side of you and all the way around you Notice the spaciousness You have all of this space for you in this moment Height of sky above Let sky and spaciousness into your mind and into your body Let your body be bathed in the spaciousness In your own time,
Gently return your attention to the ebb and flow of your breath and the sensation as the air enters and leaves your nostrils Notice the expansion of the in-breath The release of the out Become aware of your body's weight making contact with the surface directly beneath it Notice the steadiness of ground Still there Meeting your body's weight Breathe the steadiness of 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
