Take a moment to find a comfortable position lying down on the floor,
Bed or sofa.
Use cushions and blankets to make sure you're perfectly comfortable.
Comfort is so important.
Close your eyes or soften the gaze.
Allow your breath to settle into itself as it is right now.
Your body breathes without effort,
Without trying to alter the breath or stretch it out in any way,
Without force.
Your body just breathes.
Your body breathing.
Letting your lungs and your heart just do their thing.
Sensing into the belly as it rises and falls in tune with your natural rhythm.
Your breath in the belly as it is right now.
Notice if you're carrying any tension in your face.
Melt the forehead and clench the jaw.
Releasing the tongue onto the floor of your mouth.
Allowing the whole body,
Even your face,
To be a vessel for the breath.
Your breath as it is right now.
A gentle smile perhaps as you acknowledge the simplicity of breathing without enforcing any rules about how you should be breathing.
The simple pleasure of being a body,
Breathing.
Now with each out breath,
Allowing gravity to do its work.
With each exhale,
Moving deeper into the floor.
Every time you exhale,
Allowing the earth to pull you down by your bones,
By your roots.
Exhaling.
Rooting down.
Rooting down towards the earth's core.
With each exhale,
Spiralling down.
With each exhale,
Those roots,
Those bones grow heavier and heavier.
With each exhale,
Allowing your body to become heavier and heavier.
Your bones are filled with lead and your flesh follows.
And now turning your attention to the inhale.
With each inhale,
Feeling your whole body lighten and lift effortlessly.
Every time you inhale,
It's as if you are as light as a feather floating.
With each inhale,
As light as a feather.
Every time you inhale,
Feeling your edges blur as you radiate warmth,
A radiant glow that expounds outwards,
Outwards,
Outwards.
With each inhale,
Light as a feather.
And now turning your attention to both states.
Moving between being as light as a feather on the inhale and as heavy as lead on the exhale.
Exhale heavy.
Inhale light.
Feeling if there's any gripping or tension anywhere in your body and just allowing that to soften.
Exhale heavy.
Inhale light.
Oscillating between two states.
Oscillating between earth on the exhale,
Air on the inhale.
Earth to air.
Earth to air.
And as we draw to the close of this meditation,
Take a deep inhale and exhale loudly through your mouth.
Landing finally on the ground,
Letting go of the shifting between states and just sinking down into the floor.
Letting your whole body just go splat.
A gentle cushioned expansion.
As you rest on the floor.
Bringing your attention back to the belly now.
The rise and fall.
That natural unaltered rhythm.
Resting here for a while.
Resting here for a few moments before I ring the bell to signal the end of the meditation.
Letting go of the shifting between states and just sinking down into the floor.
