Allow your eyes to comfortably close.
As you do so,
Take your awareness down to where the weight of your body rests on the surface directly beneath it.
And give more of your body's weight to the support.
Breathe out down the full length of your body,
Allowing it to soften and release what it's brought with it here and no longer needs to carry.
Let it flow out and away.
Sit back onto the support beneath your body.
Let the whole of you sit back.
As you sit back,
Let everything be just as it is.
In your own time,
Notice the sensation as air enters and leaves your nostrils.
Notice the air is cool as it enters,
Warm as it leaves.
Become aware of the movements your body makes as you breathe.
Notice the expansion of the in-breath,
The release of the out-breath.
In your own time,
Notice any sensations of discomfort.
Notice from a place of sitting back.
You can gently breathe into the sensations if you like,
With an attitude of acceptance,
Allowing them to be there.
And notice what happens as you breathe out from them.
Perhaps a sensations lesson,
Release or change in some way.
Notice how the out-breath softens and releases everything in layers.
Each out-breath releasing another layer.
If any feelings or emotions are present,
Notice the feelings or emotions without judging or attaching to them.
You can breathe into the feelings and emotions and allow the out-breath to release what they are ready to let go of.
If any thoughts are present,
Sit back from the thoughts.
You are more than your thoughts.
Perhaps they are not helpful.
Let them go.
Let yourself know that it's completely okay to be exactly as you are right now.
Become aware of the play of light and shade through your clothes' dilates,
Right round your peripheral vision.
Let it be there.
Become aware of the touch of the air on your face and body.
Let it be there.
Let everything be there.
When you are ready,
In your own way,
Your own time,
You can draw this meditation to a close.
