Allow your eyes to comfortably close.
Let your shoulders soften.
And let your belly soften.
Notice if you're holding on to your breath.
And let it soften.
Set it free.
Notice if any part of you is watching or waiting for something to happen.
Let that part of you soften and sit back.
Let all of you just sit back.
Into the center of this moment here.
Away from all the other moments.
All the other breaths.
Just sit back into the arms of this present moment.
The simple here and now.
Away from all the rest.
And allow everything else to sit back as you sit back.
Come down into your senses.
Feel the caress of the air touching your skin.
Enjoy the sensation of air touching your lips.
Your cheeks.
Your eyelashes.
Your nose.
Air touching your neck.
Your arms.
Your hands.
And any other part of you.
No need to do anything with it.
Just let it be there.
Enjoy it just as it is.
In your own time,
Become aware of the small movements your body makes as you breathe.
Notice rise and fall as your breath ebbs and flows.
Notice the air flowing in and out on your breath.
Become aware of the sensation as it enters your nostrils.
Savour the deliciousness of air like a refreshing drink.
Explore the sensation as it goes deeper and leaves again.
Notice the in-breath is like an inner stretch as everything expands to receive the air.
And the out-breath,
An inner relax as everything softens to let the air go.
Enjoy the expansion and the relax.
Notice how your breath connects you to the space around you as you breathe in from it and breathe out again into it.
Allow your senses to explore this space.
The tapestry of sounds near and in the distance.
No need to do anything with them.
Let them be there.
The play of light and shade filtering through your closed eyelids.
No need to do anything with it.
Let it be there.
Dance out further,
Out to the horizon stretching all around you.
And hide a sky above.
Let it all be there.
You can breathe from the horizons if you like.
You have all of this space to breathe in.
All of this space just to be in.
And allow yourself to sense out to connect with the larger whole around you.
The universe.
You are an integral part of this larger whole.
Part of its rich tapestry.
Steady ground below you.
Spacious sky above.
Breathing with ground.
Breathing with sky.
And imagine you are surrounded by a wonderful nest.
A comforting,
Supportive nest.
Lined with loving kindness and all things good.
Fill the nest with the love of all those you hold dear.
And enjoy its special presence around you.
Breathe it deep into the very cells of your body.
Let it nourish you at every level of your being.
And when you are ready.
Let there be a second outlier to your nest.
Filled with the essence of all that's positive and supportive in your life.
Friendships.
Mentors.
Those you admire.
Valued beliefs.
Positive plans.
And all that gives you pleasure.
Enjoy having this special essence around you.
Breathe it deep.
Right down to a cellular level.
Let it nourish you at every level of your being.
And when you are ready.
Sense the universal energy in the larger whole surrounding you.
Here with you now.
A field of living energy full of positive potential.
Here for you.
Gently holding you.
Supporting you.
Softly held by the life force of the universe.
Surrounded by your nest.
Allow a third and final nest to take shape in your heart.
Lined with gentleness and love.
Filled with exactly what you need right now.
And allow yourself to rest in this special place for a while.
Surrounded by your outer supportiveness.
Held softly by the universe.
Allow yourself just to be.
Shining.
In your own time,
Become aware of the ebb and flow of your breath.
Feel the nest within you.
Sense your outer nest around you.
Sense the universe here with you now.
Surrounding you with life-giving,
Life-force energy.
Know these resources are always here for you,
Just the other side of your awareness.
Support is always there,
Just waiting for you to connect with it.
Appreciate your support.
And when you are ready,
You can draw this meditation to a close.
