Welcome,
I'm Flo and this is a meditation for inner sunshine.
Something to draw in a bit of warmth and perhaps lightly work with the solar plexus which is the area in yoga associated with self-confidence and inner radiance.
Come down to the ground,
Ideally lying on the front of the body,
Stacking the hands and letting the forehead or the cheek rest to the hands but if you don't have enough space or kind of the right setup to do that then just take a comfortable shape.
If you're not on the belly then you might place the hands on the upper belly resting there.
Begin to draw out a few longer warmer exhales and as you let out the exhale maybe you notice the warmth as if you've turned on your hot water tap and that hot water is allowing the body to kind of soften,
Relax as if you're stepping into a bath.
Take a few more like that,
The exhale might be blown through the lip,
Giving some kind of texture and then as you would like return to a natural pace of breath,
Noticing if you can allow the breath to be uninhibited so not kind of held up or in or away and we'll begin here.
Imagine sunlight,
Warm bright sunlight.
Notice the specific color you've given to your sunlight,
Notice the intensity and when you would like to imagine that that sunlight is traveling over the back of the head.
As this sunlight passes over the back of the scalp maybe filtering through the hair and finding the skin of the head.
Use your imagination to really bring about physical change here as you imagine the scalp widening,
Softening and relaxing on the exhale.
Imagine that sunshine now traveling down the back of the neck and as you exhale the skin of the neck warming and widening.
Sunshine travels down over the shoulders,
Not only the ball joints of the shoulders but the shoulder blades,
Space between the shoulder blades and as you exhale here you feel this warmth spreading wide,
Draping the shoulders down.
Warm sunlight spanning down the mid-back,
Spreading across the low back,
The back of the pelvis and as you exhale that warmth wraps around the hips and the low belly softens,
The pelvic floor is also soft and just moving naturally with the breath.
Imagine that sunlight spreading down now over the bum,
The backs of the legs,
Finding the crooks of the knees.
Warmth at the back of the thighs allows the front of the thighs to soften,
The strong muscles there is falling naturally away from the bones.
Sunlight spreading down the backs of the calves to find the achilles,
The back of the heels and sunlight and warmth spreads over the soles of the feet,
Widening the fascia at the soles of the feet.
Finally imagining a dot of sunshine on the pad of every single toe and heat moving through the skin of the toes to find the bones.
And now you might imagine the whole body bathed in warmth and light.
And as you rest in that pool of sunshine,
Notice how you are.
Notice how the physical body feels.
Notice the energetic body,
Your sense of spirit,
Your emotions.
And then let all of that,
Any messages,
Any sensations,
Be warmed and held in this pool of light.
And you might lightly land your attention to the solar plexus,
The upper belly area.
Whatever shape you're in,
You might feel that area gently lift or spread on the inhale and warmly rest back towards the spine on the exhale.
As you inhale,
You might imagine drawing more light into this area.
And as you exhale,
Pouring that warmth and light out from this center point.
Take that a few times.
As you draw light and warmth into this area,
There might be some kind of message around your self-worth or your confidence or the light that you hold in the world that arises.
Hold it with love at the solar plexus.
And maybe let it spread from the upper belly outwards to the corners and edges of the body.
And when you would like to sip a longer inhale through the nose,
Wash a warm exhale out of the mouth.
Maybe one or two more like that.
Perhaps you bring the hands to rest over the eyes.
You might spread the hands outwards over the sides of the head.
You might give yourself a little massage through the scalp or wrap the arms around the body in a hug shape.
Take your time to come back to the rest of your day.
Thank you very much for practicing with me and I'll see you again soon.
