Allow your eyes to comfortably close,
And come down into your body's weight and volume,
And the movements your body makes as you breathe.
Notice the contact your body's making with the surface directly beneath it,
Sit back onto its support,
As you do so,
Breathe out down the full length of your body,
Allowing your body to soften and release what it no longer needs to carry,
Let it flow out and away,
Let yourself know it's completely okay to be exactly as you are right now,
It's completely okay to be exactly who you are right now,
Notice the support beneath you is steady,
Notice the steadiness is there for you now,
Give more of your weight to its support,
As you do so,
Notice the ground meeting your body's weight through the steadiness,
Steady,
Solid ground,
Here with you now,
And breathe with the steady,
Solid ground,
Allowing your breath to slow down and lengthen,
Breathe the steadiness up into your body,
Up into your mind,
Let it steady you,
Breathe out down the full length of your body once again,
Releasing yet more of what it's brought with it here and no longer needs to carry,
Let it flow directly down from your body into the ground,
It's just energy to be recycled,
As you breathe with the steadiness of the ground,
And affirm that you are here in this moment,
And become aware of the sensation of air entering your nostrils and leaving,
And notice the air is cool as it enters,
Warm as it leaves,
Notice your breathing in from the space around you,
And out into it,
As you do so,
Notice the touch of the air on your face and body,
And the play of light and shade through your closed eyelids,
And right around your peripheral vision,
Notice the sounds around you,
And in the distance,
Let them be there,
Let everything be there,
And allow your mind to soften and sit back,
Turn those inner intensity dials down,
In your own time and when you are ready,
Notice the movements your body makes as you breathe,
And just notice from a soft sitting back place in your mind,
Without judging or trying to change anything,
Notice the expansion of the in-breath,
And the release of the out,
Notice the opening outwards and rising upwards motion of the in-breath,
As your shoulders,
Chest,
And thorax open to receive nourishment in this moment,
And if it feels like you haven't had an opportunity to receive nourishment for its own sake of late,
Allow yourself to consciously receive nourishment now as you breathe in,
Enjoy the depth and breadth of the in-breath,
And sense it renewing and restoring every level of your physical body,
Every level of your mind,
And every level of your being,
As you open to receive nourishment,
Letting it flow in and around your body,
Into your mind,
And into the you inside,
And in your own time,
Notice the softening,
Letting go motion of the out-breath,
Notice how the whole of your upper body follows through with the softening,
Letting go motion as the breath flows out,
Notice the out-breath is the body's natural relax,
If it's felt like you haven't had the opportunity to breathe out fully of late,
Allow your breath to flow out to its full end now,
And as you do so,
Allow your body to soften and release,
Sense all your body's tissues,
Muscles,
And ligaments softening and releasing what they've been holding as the breath flows out,
Everything flowing out,
Down,
And away,
And say the affirmation,
I let go of everything I no longer need to carry,
And if any sensations or feelings rise to the surface,
That's okay,
Breathe into these places,
With an attitude of acceptance,
Allowing them to soften and release what they're ready to as you breathe out,
As you do so,
Hold yourself with compassion,
And let loving-kindness in around you,
All the way around you,
Breathe the loving-kindness in and out on the ebb and flow of your breath,
Breathe the loving-kindness into all the places within you in need of kindness,
In need of healing,
And sit back onto the steadiness some more,
Loving-kindness surrounding you,
Steadiness supporting you,
Let yourself know you're doing well,
You're doing really well,
And appreciate yourself for whatever you wish,
Enjoy the appreciation,
Really allow yourself to take in its benefit,
Let it spread through you like a warmth,
And fill you up from top to toe,
On time and when you are ready,
Gently sense the horizons spreading way out into the distance,
All the way around you,
And beyond,
Notice the spaciousness,
Height of sky above you,
You have all of this space for you right now,
So,
Take as much space as you need,
You can breathe from the farthest horizons if you wish,
Breathe the spaciousness into the places within you that have got full up,
Closed off,
Or something else,
Supported by steadiness,
Breathing with loving-kindness,
Allowing yourself to rest in the spaciousness a while,
And just be,
Slowly,
In your own time,
And when you are ready,
Gently,
Come back to the sensation of air entering your nostrils and leaving,
And the movements your body makes as you breathe,
And notice the contact your body is making with the surface directly beneath it,
Notice the steadiness still there,
And breathe the steadiness of the ground up into you once again,
Let it steady you,
Notice your breathing in from the space around you,
And out into it,
Notice the air touching your face and body,
Notice you're here in this moment,
And in your own way,
Your own time,
You can draw this meditation to a close.
