This guided meditation seeks to raise your serotonin levels with the help of visualization of a hot summer's day.
Seasonal Affective Disorder affects more and more people than we've ever realized.
And here in the depths of winter in Victoria,
Australia,
Many of us are missing the effects of our beloved sunshine on our skin,
Souls and spirits.
Finding a quiet,
Warm place in some sunlight if you're lucky enough to have some.
Get snuggly somewhere if not and let me take you on a peaceful journey to the countryside.
Gently close your eyes and allow a few deep and slow breaths to bring you into this moment.
Inhaling deeply through the nose if you can,
Down deep into the belly and making your exhale as lengthy as possible,
Sending your brain a message of safety and peace.
In your mind picture a wide open space.
Design this place as you see fit.
It might be based on somewhere in reality or something imagined.
Picture the big blue sky above you,
Fast and open as your consciousness.
You might see some birds flying or some clouds gently traveling across it.
There might be a gentle breeze or perhaps it is a still and hot day.
In this beautiful,
Peaceful place see yourself walking barefoot on the warm earth,
A deep feeling of peace and relaxation growing with each step.
Get a sense of it being a very warm day.
The sun is high in the sky and though beaming hot it's not a scorching heat but a consistent nurturing warmth.
Become aware of the sound of cicadas singing in the tall grass as you place one foot in front of the other with a mindful awareness.
Notice the feeling of the dirt or dust or sand on your feet as you walk to find the perfect place to sit.
For those of us looking to soak up as much vitamin D as possible at this time,
Find a place in your sunny special place that looks just right for you.
Simply sitting down,
Inhale deeply and allow yourself to really sink into this place.
As you exhale,
Feel your sit bones grounding into the earth below.
The earth is warm and radiates a welcoming feeling.
Feel the sun as it shines down on your scalp in this moment.
Becoming aware of any sensation which may accompany this visualization,
A tingling or feeling of heat for example.
Get the sense that the sunshine is being soaked up by each strand of hair on your head.
Feel the warmth as it runs from the root of the hair follicle and continues down,
Down,
Down,
Warming your entire scalp.
The sun falls onto your forehead now,
Releasing all worries and tension.
Feel your forehead soften as the warmth creates softness,
Your whole scalp and forehead warm and nourished by the sun.
The sunbeams fall on the lids of your eyes now.
Get a sense of the reddish glow that appears on your eyelids,
That delicious sensation of sunlight massaging your eyelids softly.
Letting the muscles around your eyes soften now.
The sunlight kisses both temples,
The warmth massaging them delicately.
Moving down onto your cheeks now,
You feel the rosy warmth of the sun softening your face.
Your cheeks loose and soft.
Your lips now are catching the warmth of the sun.
Become aware of any sensation you might feel in your lips.
The sunshine now relaxing your jaw.
Any tension or stress held there vanishes with the touch of the sun's warmth.
The whole head and face completely warmed and nourished by the sun.
The warmth makes its way down your throat,
Opening up your throat chakra like a flower blossoming in the morning sun.
Feel all knots and repression fade away in this moment.
If you feel inclined to make a sound,
To exaggerate this opening,
Go with the inclination without judgment.
You might like to sigh or hum or bring in the ujjayi breath,
Which is in keeping your mouth closed.
Inhale as normal,
Then constrict your throat so that you release something like a sigh.
Continue for a few more breaths.
The warmth wraps around,
Massaging your neck now,
Softening,
Relaxing,
Warming that part of the body.
Allow the warmth of this radiating sun to travel horizontally over your collarbones now.
Picture a golden light as it travels over your shoulders,
The warmth permeating into the muscles and tendons,
Releasing all stress with a warm and golden light.
See and feel that warmth move slowly down your upper arms,
Twisting gently around the surface of your skin into the biceps,
Over the elbows,
Massaging the forearms and wrists as it makes its way across the tops of your hands,
Sunlight moving into each finger,
Both thumbs,
The palms of your hands warm.
Pausing here,
Tune into the sensation of warmth now in the palms of your hands,
As if you were gently holding two tiny suns.
Feel the temperature in your hands slowly increase and bring them gently up to your chest,
To your heart space,
Warming you from within.
Allow your hands to fall back.
Then sense that warmth traveling over your heart,
Nourishing it with warmth and light,
Traveling through your lungs and rib cage,
Nourishing all your organs with warmth and light,
A deep sense of relaxation throughout your torso now.
Feeling your heart beat slow and steady,
Your torso warm and supple as the sunlight moves over your stomach and into your hips and sitting bones,
Allowing for any further release of tension or discomfort.
Feel the warmth as it hits the large muscles of your thighs now,
Massaging this space,
The sensation of heat palpable.
Get a sense of the skin receiving the much needed nutrients of the sun as the warmth travels over the knees,
Into the shins,
Releasing any tension in the calves as it travels gently down into your ankles,
Releasing any strain or pressure,
Creating a warm spaciousness here.
The sunlight travels down into your feet now,
The soles of your feet,
Each toe on both feet,
Holding sunlight in this moment,
The warmth now rising up over the tops of the feet,
Ensuring that each part of your body is completely bathed and embraced in the most perfect sunshine.
The whole body completely relaxed and nourished,
Feeling so content and held in this moment by the earth and by the life-giving sun,
Your whole body radiating warmth and light,
The whole body from scalp to toe,
Feeling completely at ease,
Completely at peace,
Completely warm in this moment.
Continue to be held in the embrace of the sun for as long as you need,
Wishing you warmth and peace.
