Allow your eyes to comfortably close as you do so.
Become aware of your body's weight and volume and the movements your body makes as you breathe.
Let yourself know it's completely okay to be exactly as you are right now.
Notice your body making contact with the surface directly beneath it.
Give more of your weight to its support as you do so.
Breathe out down the full length of your body,
Allowing your body to soften and release what it's carrying.
Let it flow out and away.
Become aware of the sensation as air enters your nostrils and leaves.
Notice the air is cool as it enters,
Warm as it leaves,
And allow your breath to begin to slow down and lengthen as you let that happen.
Notice the expansion of the in-breath,
The release of the out.
Allow each out-breath to release a little more.
If any thoughts are present,
Notice they are just something happening in this moment.
Nothing more,
Nothing less.
Sit back from them.
Notice you are more than your thoughts.
Let the thoughts go and breathe out the energy of the thoughts as you do so.
Allow yourself to sit back onto the support beneath you.
Allow the whole of you to sit back and become aware of the play of light and shade through your closed eyelids,
Right round your peripheral vision.
Let it be there and allow your breath to slow down some more.
As you do so,
Notice the touch of the air on your face and body.
Let it be there.
Let everything be there.
If a thought comes in again,
Just notice it.
From a soft sitting back place,
Let the thought go,
Breathe out its energy and return your attention to the ebb and flow of your breath,
The sensation of air entering and leaving your nostrils,
The movements of your body as you breathe and the contact your body is making with the surface directly beneath you.
As your breath rises and falls,
Notice the softening,
Letting go motion of the out-breath.
Notice how the out-breath is the body's natural relax.
In your own time,
Breathe out down the full length of your body once again,
Releasing yet more of what your body is carrying.
And when you are ready,
You can draw this meditation to a close.
