Allow your body to find a comfortable position.
This may be seated or laying down.
Losing your eyes or lowering your gaze,
Beginning by finding your breath.
Filling your lungs with air and letting it go.
Nourishing your body with your breath.
As you sit here,
Can you bring to your mind's eye the image of the sun shining down on you?
Perhaps you are in the forest or on a beach,
By a lake or on the mountaintop.
As you feel the warmth of the sun gently flowing down on your face,
Releasing the tension in your eyes,
Your eyebrows,
Your cheeks,
Your jaw.
Beginning as the sun continues to fill up your body with its warmth,
Its energy,
Its vitality.
As it moves down your shoulders,
Bringing ease to your body.
And as it moves down to your chest and fills your chest with its glow.
Noticing the way your chest rises and falls with the glow of the sunlight.
Knowing the sunlight as it flows down your arms and hands,
Bringing with it a sense of ease.
Melting away the tightness in your muscles.
As the sunlight continues to fill your body,
Notice the way it feels as it reaches your abdomen.
Filling your belly with warmth.
Driving away for a sense of calm and peace as your belly releases.
Feeling the aliveness in your belly as it expands and contracts with each breath.
As a soft glow of the sun travels down your body,
Watch as it moves down your legs,
Inviting ease into every cell in your body,
Releasing tension inch by inch.
Notice as the sunlight reaches your feet and toes,
Warming your toes,
Leaving them with a sense of comfort and peace.
With your body full of the warmth of the sunlight,
Can you become aware of yourself as a living,
Breathing entity,
Full of strength,
Courage,
Energy and light.
Bringing back to your mind's eye the image of your surroundings.
The trees,
The water,
The sand,
The mountains or wherever you have chosen to be.
Taking a final moment to be present for yourself,
Just as you are in this very moment.
And as you start to come out of your meditation,
I invite you to bring gentle movement back into your body,
Wiggling your fingers and toes,
Rolling your neck,
Ankles,
Wrists.
And when you are ready,
You can gently flutter your eyes open,
Keeping this warmth you have cultivated with you throughout the remainder of your day.
