Hello,
This is Claire Parsons,
And this is an energizing sunrise meditation.
Every time I see a sunrise,
I wish that I see more of them,
But my lifestyle doesn't always allow for that.
I'm busy in the morning,
I don't always wake up in time,
And I just don't see them as much as I'd like to.
With this meditation,
We'll use the visualization of a sunrise to bring your energy levels back up,
Whether it's to start your day off right,
Or to just take a break during the day.
Either way,
We'll use visualization coupled with breath practice and body scan to try to help you re-energize yourself so that you can do the things that you need to do during your day.
So to get started,
We'll just find a nice,
Comfortable seat,
Or if you prefer,
You could stand or lie down.
Settle into whatever position you've decided on.
Really root into the seat,
Or the mattress,
Or the floor where you're standing.
Just feel your body held by the floor,
Or the seat,
Or the mattress.
Just rest there for a moment,
And start to bring awareness to your body and the space around you.
Take a deep breath in to settle into your body a little bit further.
Fill your lungs and chest all the way up with air.
Hold it for a moment,
And release,
And start to settle down.
Now imagine that you are outside somewhere,
Or near a window with a nice view.
It's early,
And the sun is just starting to rise in the distance.
You can just see the faint hint of color on the horizon.
The sky is still dark.
Really settle into this image,
Though,
And let it develop.
Notice how you are standing or sitting outside or near the window.
Notice whether you are still wearing your bathrobe,
Or holding a cup of coffee.
Can you smell the coffee?
Can you feel the cool air if you're outside?
Can you notice the window pane if you're standing near a window?
Let yourself be in that space,
Watching the faintest glimmer of light peek over the horizon as you watch the sun begin to come up.
How do you feel in this moment?
Are you a little tired?
Are you ready to see the sun rise?
Whatever it is,
Just let that feeling be there.
Though the sky is mostly dark,
You notice that you can start to see colors peeking around the hills,
Or the buildings,
Or the trees in your view.
You may start to notice orange and pink,
Yellow and red begin to creep all around the edges of the sky.
Picture these colors in your mind.
Just seeing these colors start to peek through makes you smile,
And you take a deep breath in as if to welcome the day.
And on each in-breath,
You notice that the sun rises up just a little bit more.
With each breath in,
The colors,
The orange,
The pink,
The yellow,
The red,
Start to grow as if the sun and your breath are in sync.
You start to see more light and color emerge in the sky with each successive in-breath.
Keep staying with that in-breath,
And let it fill up your lungs,
Expand your belly,
And push your shoulders up a bit.
And as you feel that breath come in,
Watch the color and light from the sun keep rising and filling up the scene in your mind with light.
Don't strain with the breath.
You don't need to make the sun rise.
You just notice that the sun continues to rise and get higher and higher in the sky each time that you breathe in fresh air for your body.
Let the body do its own work to breathe and wake itself up,
And let the sun do its work to help us start the day.
And now just notice how those deep breaths in have left your body feeling.
And notice how the sky is now.
It's filled with light and color.
Notice what color it is now.
What exact shade of light are you seeing?
And notice that the sky is no longer dark,
But a bright blue.
Now that the sun is high enough and bright enough,
Notice that you start to feel some heat,
Some warmth resting on your body.
Let those sunbeams fall gently down onto you.
Welcome them onto your body.
Feel the sense of warmth and ease settle on top of your head,
And just notice it and let it sit on top of your head as if it is an oval of light and warmth for just a moment.
And let that warmth melt down into your brow and eyes,
Your ears,
Your face,
The back of your head.
As that warmth melts down into your body,
Notice it brings with it a sense of relaxation.
And let that warmth and light move down into your neck and shoulders,
Relaxing them back and away from your ears.
And allow that sunlight to go down further into your arms and hands,
To your chest,
To your heart,
To your belly,
And let it flow down into your hips and legs,
And all the way down into your ankles and toes.
And notice now how that sunlight and warmth is totally filling you up now.
So you feel warm and rested and ready for the day.
And go back to the image of the sun in the sky again and all those bright colors.
And as you breathe in this time,
Let a sense of gratitude come with each in-breath.
Gratitude that you saw this sunrise,
Gratitude for this new day,
And gratitude for yourself for taking the time to start your day well.
As we prepare to close,
Just know that no matter what the weather is like outside,
You have the chance to return to this space and find some sunshine for yourself.
Take one deep breath in,
Filling your lungs and belly all the way up to the top.
Hold it,
And when you are ready,
You can open your eyes.
