Allow your eyes to comfortably close,
Come down into your body's weight and volume and the movements your body makes as you breathe Notice your body making contact with the surface directly beneath it Give more of your body's weight to its support in your own time Become aware of the sensation as air enters and leaves your nostrils Notice the air is cool as it enters,
Warm as it leaves Allow your breath to slow down and lengthen As you do so,
Notice the expansion of the in-breath and the release of the out Notice your breathing in from the space around you and out into it Become aware of the touch of the air on your face and body Notice the play of light and shade through your closed eyelids,
Right round your peripheral vision Let it be there,
Let everything be there in your own time Gently allow yourself to become aware of any holdings,
Feelings or sensations that are with you now Just notice from a soft sitting back place without judging or attaching to anything And breathe into these places with an attitude of gentle acceptance Allowing your out-breath to release what's ready to be let go When you are ready,
Breathe into your mind Allowing your mind to soften and release everything it no longer needs to hold on to as you breathe out And breathe into the you inside,
Sitting within your chest as it rises and falls on your breath The part of you that's been in the driver's seat of your body and your mind Breathe out all the shoulds,
Have-tos and should've-dones this part of you has been carrying Let them flow out and away,
Breathe out everything the you inside has been holding And no longer needs to Let it flow out and away,
Breathe out the last few hours Let them flow out and away,
Breathe out the last few days Let them flow out and away,
Breathe out the last few weeks Let it all flow out and away,
Breathe out everything the you inside has been holding In your own time,
Notice how the in-breath is an inner stretch As you open to receive nourishment and allow yourself to imagine That you are breathing in the beautiful energy of autumn The season of ripeness,
Gorgeous colours,
Autumnal scents Everything mulching down into the good earth as nutrients for the coming year Shafts of sunlight through leaves loosening in the breeze Floating down in showers of golden yellow Autumn,
A season of transmutation Of welcoming slower days and early velvet darkness Autumn,
A time when nature repairs and restores Preparing for the return of the light and the rebirth of spring You,
Too,
Need quiet spaces For your experiences to process and assimilate Spaces for you to restore and heal Spaces in between doing Where it's okay not to have to know or see everything clearly Where understandings arrive in their own time And you learn to trust in the power of process Turn your face up to the night sky in wonder at the stars And give thanks for the dark alongside the light Allow yourself,
Now,
To appreciate all your different colours Your light and your dark Your vibrance and your quiet Appreciate every aspect of yourself Your different tempos And your various ways of seeing things Embrace the richness and fullness of your being human Appreciate yourself for just being you In your own time Give thanks for all you are grateful for And allow an insight or reassuring words of your own to be heard Reassuring words of your own to come When you are ready,
Gently return your attention to the ebb and flow of your breath Become aware of the sensation of air entering and leaving your nostrils Notice the air as cool as it enters,
Warm as it leaves Notice the movements your body makes as you breathe Notice the steadiness directly beneath you Notice the steadiness is there for you now Breathe with the steadiness,
Let it steady you Notice your breathing in from the space around you And out into it Notice you're here,
In this moment Give thanks once again And in your own way,
Your own time You can draw this meditation to a close
