Good morning and welcome to this morning sun meditation.
My name is Graham Nichols and it's my pleasure to welcome you here this morning.
Thank you for joining me.
Before we get started,
Find somewhere nice and comfortable to either sit or lay,
Somewhere where your back is supported and you can be balanced.
Balancing yourself squarely as you sit or lay is important for our meditations.
For imbalanced meditation leads to balanced life.
As you sit and start to close your eyes when you're comfortable,
Just allow yourself to start breathing in and out nice and deeply.
Slightly deeper than you would normally breathe,
But not so deep as to be forced.
Just allow yourself to settle in to a nice deep breathing pattern.
Whether you breathe in and out through your nose or your mouth doesn't matter for this meditation.
Do whatever is comfortable for you,
Whatever feels right for you.
Just allow yourself to settle in to that nice deep breathing rhythm.
With every deep breath in,
Taking in the love and gratitude that surrounds you.
And with every deep breath out,
Letting go of the daily stresses,
The daily worries and just allow yourself to be.
Allow yourself to be here in this moment.
If your mind starts to wander that's okay,
That's perfectly natural.
If it starts to wander towards the tasks of the day or things for the future,
That's perfectly okay,
That's natural.
Just catch yourself and bring yourself back to focusing on your breath.
Focusing on the sensations of breathing in and breathing out nice and deeply.
Just allowing yourself to be.
And now I want you to allow your concentration,
Allow your full attention to shift and see as if the sun is rising in front of you.
You can imagine yourself sat on a shoreline,
Either on the beach or sat on a deck chair or wherever you are comfortable.
Imagine that in the distance,
On the horizon the sun starts to rise.
It just starts to peak itself over the horizon.
It's not too bright so that you can't look at it.
It's just right.
And allow yourself to take that beauty in.
The waves just gently crashing in the background and the sun just slowly rising.
And as it rises you notice a ray of sun hits the tips of your toes and you start to feel the warmth of that sun.
It's the warmth that's just right for you.
Not too hot,
Just nice and warm.
And as the sun rises a little bit more as time goes on,
That sunlight moves down your toes and into your feet.
Feeling that warmth cover your feet as it passes over the balls and into the arches of your feet and down over your heels and up into your ankles.
Feeling that lovely warm comfortable sensation that the morning sun brings to you.
And as it rises further feel that lovely warmth sensation creep up your shins as the sunlight does exactly the same.
It goes up your shins and around your calves and up into your knees.
Feeling that lovely warm comfortable sensation envelop your knees.
Allowing everything to relax,
Everything to be warm and comfortable.
Now it moves on up your legs,
Up into your thighs,
Around the side of your thighs and you can even feel the warmth underneath running of your hamstrings at the back of your legs.
It moves up into your hips and your pelvic area and up into your stomach and around your sides.
You can even feel it in your lower back area as it creeps round your sides.
Warming your lower back,
Your stomach,
Making them feel nice and comfortable with that warm soft sensation.
As it creeps further up your stomach and up your sides into your chest,
Notice how comfortable it feels as it envelops your chest and around your back into your shoulders.
Creeping up your shoulder blades and up to the top of your shoulders.
It strikes your fingertips and moves up your fingers into your hands,
Feeling the warmth surround your hands and into your wrists.
You see it go up your forearms,
Creeping slowly up your forearms towards your elbows.
Warming as it goes,
As it now creeps over your elbows and into the upper arm.
Warming your bicep muscles,
Surrounding your arm and allowing everything to relax as it hits your shoulders.
All of a sudden you feel that warmth surround your shoulders and it seems to creep inside.
That warmth seems to creep inside within you.
Warming your muscles,
Your tendons and your sinews and allowing them to be warm and relaxed and comfortable.
Just allowing your shoulders to drop as everything relaxes.
Then that light creeps up your neck,
Going up the back of your head,
Warming everything as it goes,
Calming and relaxing everything as it goes.
It creeps up into your jaw,
Allowing your jaw muscles to relax,
Just allowing them to be.
Creeping up over your face,
Over your lips,
Up onto your nose,
Covering your closed eyes.
You see the brightness,
You feel the warmth as it covers your eyes.
It goes around your ears and up the back of your head.
Creeping up over your forehead,
Allowing it to relax,
Allowing it to feel warm and comfortable.
Creeping up now towards the top of your head as the sensation meets and then keeps rising above your head as you are now completely covered,
Completely smothered in sunlight.
In that warm morning dawn sunlight as you just allow yourself to let everything go and let everything relax as you prepare yourself for the day.
Just take a few moments now to enjoy those sensations,
To focus on your breathing and allow yourself just to be right here in this moment.
For these moments are for you.
And now as we come towards the end of this morning meditation,
This morning sun meditation,
Allow yourself to open your eyes,
Take in what's around you,
Focus on something to bring you back to the room or the place you are in and allow yourself to fully waken and be ready for the day.
Thank you for being part of this meditation.
Until the next time,
Goodbye.
