Mindfulness Meditation: Softening and Letting Go
Bring your awareness to the contact your body is making with the surface beneath it. Notice the steady support it provides. Sit back onto this steadiness, allowing your body to relax and let go. Take a moment to become aware of the sensation of air entering and leaving your nostrils. Notice the coolness as you breathe in and the warmth as you breathe out.
Observe the movements your body makes as you breathe, the expansion of the in-breath and the release of the out-breath. Breathe in from the space around you and out into it. Slowly allow your breath to slow and lengthen in its own time. Notice the play of light and shade through your closed eyelids, the touch of the air on your face and body. Let everything be there, expanding your awareness to the horizon and beyond.
As you continue to breathe, allow your body and mind to soften even more. Release any layers of tension and holding within your body and mind. Let go of anything that you no longer need to carry. Soften your attitude towards yourself, allowing kindness and warmth to arise. You are completely okay just as you are in this moment.
Take your time to breathe into any further layers of holding within your body and mind. Allow them to release as you breathe out. Notice the steady support beneath you, always there for you. When you are ready, gently bring your attention back to the sensation of air entering your nostrils and leaving. Take a deep breath, breathing out down the full length of your body, releasing even more tension.
As you conclude this meditation, remember that you can return to this practice whenever you need to soften and let go. Allow yourself to carry this sense of calm and relaxation with you throughout your day.