Hello and welcome.
I'm Clarice and I'm so glad you're here.
This is a guided visualization to help you reconnect to the warmth of joy.
There's nothing you have to do perfectly here.
If your mind wanders and you lose the thread of the visualization,
Just come back to focusing on your breath until you can reconnect with the thread we're weaving.
When you're ready,
Make yourself comfortable and we'll begin.
Closing your eyes if it feels good or softening the gaze.
Allow your body to settle and soften,
Almost as though you're melting into yourself.
Bringing your attention to your breath,
Notice where it comes into the body,
Noticing where it is in the body.
The speed and depth of your breath.
Just noticing.
Soften each exhale in a way that feels comfortable for you.
Allowing each exhale to soften the body.
Visualizing yourself standing in an open field of yellow flowers.
Your feet are bare on the warm earth,
Feeling the grass beneath your feet.
The sky is vast blue with only a scattering of soft fluffy clouds.
The sun shines down in warm golden kindness.
The warmth of the sun feels gentle on your skin,
Like a soft nurturing embrace.
Feeling the warmth on your skin.
Seeing the light of the sun streaming through your eyelids as you close your eyes.
The sun simply offers its warmth and care.
Breathe it in,
Let the warmth fill your body.
Breathing in the light,
Visualizing the glow filling up every part of your body.
If your mind wanders to thoughts,
As minds do,
Visualize the sun melting them like morning mist.
It's okay for thoughts to come,
You can sit apart from them,
Anchored in your sunlit field,
In your body,
Witnessing the thoughts from a distance.
Now,
Seeing the sunlight pooling in your hands like liquid gold.
It coats your hands and is light.
Bring this sunlight to your chest,
Notice how it softens any tightness.
Notice how it leaves a radiant glow.
Place this sunlight on your arm,
Your stomach,
Your legs.
Coating your entire body with sunlight as you embrace yourself.
Taking time with the areas of your body that need the sunlight most.
Wherever the sunlight goes,
Tension melts away.
Your shoulders fall down from the ears.
The jaw unclenches.
Imagining the sunlight rising up your spine,
Warming the back of your neck,
Your scalp,
The front of your face.
Your whole body is bathed in this golden light,
Not fixing,
Just holding you.
Breathe here.
You are at home.
You are nourished.
As the sunlight surrounds you,
Begin to sense it inside you,
A tiny sun in your belly or heart.
It glows steadily,
Even on cloudy days.
This is your inner joy,
Your resilience.
With each inhale,
The glow brightens.
With each exhale,
It spills outward,
Touching the world around you.
We aren't forcing it,
We're allowing it to be.
The embers of it glow with each breath.
Feeling the sun above and within you,
Both at once.
Know that this light is always available in real sunshine,
In memories,
In quiet moments.
Taking one more deep breath here.
Thanking yourself for gifting yourself this time.
When you're ready,
Witnessing yourself in this physical space now,
Feeling the surface beneath you.
Wiggling the fingers and the toes,
Perhaps moving the body into a stretch.
And whenever you're ready,
Gently opening your eyes and carrying this warmth with you.
Perhaps you'd like to reflect on where you can find the sun today.
Maybe it's a patch of light on the floor,
A warm drink,
Or a kind text message.
Have a beautiful day.
Thank you for practicing with me.
