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 onto,
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.
When you are ready,
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,
All you know,
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 and in your own way,
Your own time,
You can draw this meditation to a close.
