Allow your eyes to comfortably close As you do so,
Breathe out the last few hours Let them flow out and away Breathe out the last few days Let them flow out and away Breathe out the last few weeks Let it all flow out and away Draw yourself back from the places you lie scattered The future,
The past,
And all ongoing stuff Let those attachments go Sit back into the weight and volume of your body As you do so,
Come down into the movements your body makes as you breathe And allow your breath to slow and lengthen In your own time,
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 Allow the whole of you to sit back on the steadiness As you do so,
Notice the ground meeting your body's weight through the steadiness Steady,
Solid ground There with you now Breathe the steadiness of the ground up into your body Up into your mind The ground is always there to come back home to To recharge your energies Rebalance your nervous system And to allow your emotions,
Thoughts and experiences to process As you sit back on the steadiness Let the ground take your body's weight You have all of the steadiness here for you now Breathe with the vast steadiness of ground Let it steady you In your own time Allow yourself to sense the space spreading out to either side of you To the distance and beyond Height of sky above Notice the spaciousness You have all of this space for you In this moment here To clear your mind And give you inner space Breathe with the spaciousness Allow your mind to take a sky bath As you do so Breathe the spaciousness into any parts of you that have got closed off Or something else Let it nourish you When you are ready Draw your attention gently back to the ebb and flow of your breath Becoming aware of the sensation as air enters and leaves your nostrils Noticing the movements your body makes as you breathe Notice the steadiness directly beneath you Taking your body's weight Notice the steadiness is there for you now 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
