Allow your eyes to comfortably close.
Become aware of the ebb and flow of your breath,
And the weight and volume of your body.
Breathe out,
Down the full length of your body,
Allowing your body to release what it's brought with it here,
And no longer needs to carry.
Let it flow out and away.
When you are ready,
Take your attention to where the weight of your body rests on the surface directly beneath it.
Notice the surface is steady.
Notice the steadiness is there for you now.
And allow the whole of you to sit back onto the steadiness.
In your own time,
Become aware of the sensation as air enters your nostrils and leaves.
Notice the air is cool as it enters,
Warm as it leaves.
Notice the movements your body makes as you breathe,
The expansion of the in-breath,
The release of the out.
Notice the inner stretch of the in-breath,
As your shoulders,
Chest and thorax open to receive.
Allow yourself to receive nourishment as you breathe in.
When you are ready,
Notice the release of the out-breath.
Notice the softening,
Letting go motion as the breath flows out.
And how the whole of your upper body follows through with that softening,
Letting go motion as your breath flows out.
As you let that happen,
Allow your attitude towards yourself to become kinder,
Warmer.
Let loving-kindness in around you,
All the way around you.
Breathe the healing balm of loving-kindness in and out on the ebb and flow of your breath.
Let it nourish you.
Breathe the loving-kindness into places within you in need of kindness,
In need of healing.
Allow the loving-kindness to fill you up from top to toe,
Letting loving-kindness surround every cell in your body.
As you do so,
Appreciate yourself for whatever you want to.
Enjoy the appreciation.
In your own time and when you are ready,
Gently come back to the movements your body makes as you breathe.
And the sensation as air enters and leaves your nostrils.
Notice the weight of your body making contact with the surface directly beneath it.
Notice the surface is steady.
Notice the steadiness is there for you now.
Breathe the steadiness up into your body,
Up into your mind.
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.
