Allow your eyes to comfortably close,
And breathe out in a long sigh,
Down the full length of your body,
Allowing your body to soften and release.
As you do so,
Become aware of the support directly beneath your body,
And surrender more of your body's weight.
Notice the support is steady.
Notice the steadiness is here for you now.
Sit back onto the steadiness.
Let it steady.
In your own time,
Become aware of the sensation as air enters your nostrils,
Fills them,
Goes deeper,
And leaves.
Notice the air is cool as it enters,
Warm as it leaves.
Become aware of the movements your body makes as you breathe.
The expansion of the in-breath as your shoulders,
Chest,
And thorax open to receive.
Notice the softening,
Letting go motion of the out-breath as the breath releases.
Allow the whole of you to soften and release on the out-breath.
In your own time,
Notice that you are breathing in from the space around you,
And out into it.
Notice the air touching your face and body.
Notice it's just there,
Asking nothing of you,
Demanding nothing from you.
As you do so,
Soften your attitude towards yourself.
Let it become kinder.
Without any pressure you've been putting on yourself.
And allow yourself to be exactly as you are in this moment.
Without criticising yourself or needing to achieve anything.
If a part of you is used to 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 watching and waiting for something to happen,
Let that part of you soften and sit back.
Breathe out watching and waiting for something to happen.
Just sit back onto the steadiness there directly beneath you.
Your breath ebbing and flowing.
Notice you do so.
Sense the space gently spreading out all the way around you.
It is a distance and beyond.
High to sky above.
You have all of this space for yourself.
Notice you sit back supported by steadiness.
Make as much space as you need.
Breathe with the space.
Letting your breath to slow and lengthen in its own time.
Allow the tapestry of the here and now to be there.
Just as it is.
With its play of light and shade.
Sounds.
Sensations.
Let it all be there.
Notice you sit back on steadiness.
Breathing with space.
In your own time,
Notice that you are here.
In this moment.
Your breath rising and falling.
Observe yourself with compassion.
With kindness.
Acknowledge this very human you sitting within your breast with respect and understanding.
Notice you do so.
Allow your heart energy to soften and open into a warm radiant glow in the centre of your chest.
Breathe into the warmth of its glow.
And allow the energy of pure love to pour out.
And begin spreading through your body.
A warm river of love flowing into every part of your body.
Surrounding your muscles with the energy of pure love.
Bringing healing to your muscles.
Allow the power of love to spread to your joints.
Surrounding your joints with the energy of pure love.
Bringing healing to your joints.
And begin spreading through your body.
Allow the love to spread to your organs.
Each organ surrounded with the energy of pure love.
Bringing healing to every organ in your body.
Take your time.
Allow each organ to be bathed in pure love.
Allow the river of love to spread to your bones.
Each bone surrounded with the energy of pure love.
Bringing healing to your bones.
Allow the love to spread to every cell in your body.
Each cell surrounded by the glow of pure love.
Bringing healing to your cells.
Allow the love to spread to your mind.
Your mind surrounded by and bathed in the energy of pure love.
Bringing healing to your mind.
And begin spreading through your body.
In your own time.
Allow the love to spread to yourself.
Let the warmth of pure love surround the you inside.
Healing you.
Restoring you.
Take what you need.
In your own time.
You can revisit a particular place within you and allow it to receive even more of love's healing energy.
Picture that place within you being nourished.
Restored.
And given exactly what it needs.
Take your time.
Let it You You When you are ready You become aware of the sensation of air as it enters and leaves your nostrils And the movement your body makes as you breathe Notice your breathing in from the space around you And out into it Become aware of the steadiness directly beneath your body Notice the steadiness is there for you now Notice the steadiness is there for you now Picture yourself surrounded by the protective,
Restorative energy of healing love Like a warm glow And when you are ready,
You can draw this meditation to a close You can draw this meditation to a close You
