Allow your eyes to comfortably close.
As you do so,
Come down from your mind into the weight and volume of your body 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 holding 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.
Let it take more of your weight.
Notice the surface is steady.
As you do so,
Notice the ground meeting your body's weight through the steadiness.
Sense the ground spreading way out to either side of you into the distance.
Steady,
Solid ground.
And slowly breathe the steady,
Solid energy of ground up into your body.
Up into your mind.
Let it steady you.
In your own time and when you are ready.
Become aware of the sensation of air as it enters your nostrils and leaves.
Notice the air is cool as it enters.
Warm as it leaves.
Allow your breath to slow down and lengthen.
Notice your breathing in from the space.
Around you and out into it.
In this moment.
Notice the movements your body makes as you breathe.
The expansion of the in-breath.
The release of the out.
Notice the rising upwards and opening outwards of the in-breath.
Press your chest,
Shoulders and thorax open to receive nourishment.
Notice the softening,
Letting go motion of the out-breath.
Notice how the whole of your body follows through with 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 play of light and shade through your closed eyelids.
Right around your peripheral vision.
Notice the touch of the air on your face and body.
Sense the life force surrounding you.
Dancing atoms of light.
All around you.
Life-giving.
Full of positive possibilities.
Welcome these dancing atoms of light in on your breath.
Allow them to enter through the very surface of your skin.
Letting the whole of your body receive this life-giving energy.
As you do so,
Gently imagine the beautiful,
Pure light of the universe bathing you.
The light of goodness.
The light of rebirth.
The light of renewal.
Restoring and renewing every cell in your body.
And every level of your being.
Allow your body to effortlessly take in this healing light.
Allow your mind to open to receive the light too.
Let it clear and rest your mind.
In your own time and when you are ready.
Breathe into your centre.
Sense your own inner light.
Within you now.
Breathe into this inner light.
As you do so,
Let loving-kindness feed,
Strengthen and nourish your inner light.
Feed your inner light with the energy of all that you truly value and hold dear.
Breathe the energy of all that you truly value and hold dear into this light within you.
And feed your inner light with all that you are grateful for.
Breathe the energy of all that you are grateful for into your inner light.
Allow the light,
The love and the beautiful energies of all that you value and all that you are grateful for to spread to every part of your body.
And surround every cell with a warm glow.
Recharging.
Renewing.
And restoring every level of your being.
And allow yourself to sit back.
Allow the whole of you to sit back to rest in this moment.
The air gently touching your face.
The tapestry of the here and now around you.
Horizons spreading all the way around you.
Into the distance and beyond.
The height of the sky above.
Allowing your body to soften and rest.
Allowing your mind to soften and rest.
Allowing the you inside to soften into resting now.
As you do so,
Allow your attitude towards yourself to become kinder.
Let loving kindness in around you.
All the way around you.
Let it hold you.
Breathe the loving kindness in and out on the ebb and flow of your breath.
Breathe the loving kindness into all the places within you in need of kindness.
In need of healing.
Take as much as you need.
In your own time and when you are ready.
Send the loving kindness and light out into the coming hours,
Days and weeks to prepare the way ahead for you.
Now,
Send the loving kindness and the light out into the world.
To all people and places in need of light and love.
Draw your attention back to the light within you.
And give thanks for whatever you wish.
Send the thanks out into the universe.
When you are ready,
Become aware of the sensation of air entering your nostrils and leaving.
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 ground up into you once again.
Right up to your mind.
Let it steady you.
Notice your breathing in from the space around you.
And out into it.
Notice you're here in this moment.
Allow your own words of support and reassurance to come if they wish.
And in your own way,
Your own time,
You can draw this meditation to a close.
