The Sun - A Heart Meditation

In this meditation, you'll be guided to a place where you'll be sitting outside with your back to the sun. Perhaps it's a favorite spot, or a location you recall as being very pleasant and that invited you to linger. It's in this place where you'll explore how the warmth of the sun fills your heart with loving kindness that expands to the world around you.

Transcript

Hello and welcome to your meditation.

This one is dedicated to your heart and I like to call it the sun.

To prepare for your meditation,

If you're in a chair,

Make sure your legs are in crossed,

Knees are relaxed,

And feet are flat on the floor.

For your hand placement,

Palms should be faced up as we'll be receiving and drawing in energy.

And if you don't like to have your palms just resting on your knees,

Your hands resting on your knees,

Go ahead and interlace your fingertips and create a basket with your hands and then just rest them palms up in your lap.

If you're seated in your bed or on the floor,

You can find a comfortable cross legged position or any other position that is comfortable for you to be in for the next five minutes or so.

So whether you've chosen to sit in your chair or elsewhere.

Allow yourself to settle and arrive in that space.

So give yourself a few moments to figure out what that is.

And then begin to soften.

So the transition from getting ready to be seated and be in your meditation to actually being in that space is a part of your practice.

So take in what you see in the space around you with the sense of your eyes,

The sense of your nose and ears.

And then allow your gaze to soften.

Taking your eyes below eye level just find a spot on the floor in front of you where you can allow your eyes to rest gently and focus softly.

And ideally it's not an object that's moving,

But something static in the room that will remain for the duration of your meditation.

And in doing so bring awareness to your breath and where you feel it in your body,

And then take a moment to recognize yourself,

Is my breath in my throat.

Is it in my chest or is it in my belly.

Take a moment to recognize your state of being by tuning into your breath.

Take three deep breaths in through your nose and three deep breaths out through your mouth.

Take a deep breath in through your nose.

Open your mouth and exhale.

Take another deep breath in through your nose.

Open your mouth,

Exhale.

Take another deep breath in through your nose.

Open your mouth,

Let it out.

Allow your breath to return to normal.

Your eyes continue to soften or perhaps they close.

I'd like for you to imagine sitting outside.

Perhaps it's a favorite place of yours.

However,

Whatever it means to you.

It must be pleasant.

The sun is shining,

And it's shining behind you.

Take a few moments to drink in what those sensations feel like.

So the element of the outdoors.

Depending on what your favorite place looks like or the place you've envisioned look like,

They'll be different sounds.

Imagine what those could be.

So maybe you're at home and you are hearing sounds of the neighborhood.

Or perhaps you're at a beach and you're hearing the sounds of waves,

Children playing in the sand.

Maybe you're out in the country and you hear the sounds of nature,

Maybe it's birds chirping.

Wherever you find yourself seated with the sun behind you shining warmly on your back.

It's pleasant.

And it brings a smile a gentle smile to your face.

You feel safe.

And you feel as though you have all the time in the world to be here.

Take the next couple of breaths and embody that feeling of being in the sun.

In a beautiful,

Loving place with all the time in the world.

Now as you sit in the sun in this wonderful place,

Feel the warmth of the sun as it gently kisses the back of your neck and shoulders.

And feel the warmth that's created by it shining on you.

Allow that feeling to begin to penetrate your skin and seep into your neck and shoulders and almost create a gentle massage,

Gentle comfort.

And as you feel the warmth of the sun.

Imagine it continuing to penetrate even deeper below the skin surface and into the muscles of your body and feeling the comfort that it brings to be warmed by the sun.

While sitting in a wonderful place where you feel safe,

Where you feel loved,

Where you have all the time in the world to be.

Bring to your mind's eye,

Your heart.

And I'd like for you to imagine you are at the back door of your heart.

So actually see a door in that space.

And just beyond the door is the warmth of the sun that is penetrating through your skin.

Now through the muscles.

Now going even deeper.

That warmth of the sun is right at the back door of your heart.

The place of emotion,

The place of love,

Caring,

Safety,

Trust.

Now see the door of your heart begin to open.

With your own hand,

Catching the knob,

Turning it,

Drawing it open.

The warmth of the sun is moving even deeper and is now at the doorway that you've opened.

As the sun does,

It spreads its warmth.

And now it's in your heart.

Notice the way it feels to have your heart warmed.

As it's warmed by the sun,

It expands.

Feeling the sense of the warmth of the sun expanding into your heart,

You are sitting in your favorite place where you feel safe,

Loved,

Happy,

Content.

And you have all the time in the world.

Taking in some deep breaths.

Savor the sensation of the warmth that you feel the warmth that is cultivated by the sun.

As the sun is it cannot be contained,

Its warmth is spreading now through the boundaries of your heart and into your body.

Begin to feel the warmth as it expands through your heart space,

Through your chest and abdomen.

Your low back,

And it spreads.

The warmth spreads through the limbs,

Your arms,

Your hands,

Your fingertips.

Now you are feeling the warmth expanding through your legs,

Through your feet and toes.

This comforting warmth that is expanding through your heart.

Feel it now as it radiates through your body and comforts it in its entirety.

As the sun is it cannot be contained.

Notice as it leaves the boundaries of your body and spreads out into the space around you,

Filling it with its warm light.

Breathe deeply.

Feel yourself in your space.

Your space is warm.

It's inviting.

It's loving.

And you have all the time in the world.

As the sun is,

It cannot be contained.

And it spreads.

For as far as your eye can see,

The sun is spreading its warmth.

Bring awareness back to your heart where it started.

And notice the fullness that you feel.

Embrace the love,

The trust,

The comfort that this feeling of warmth brings.

Spend the next five breaths in and out just being in the space of warmth,

Of loving kindness,

Of comfort.

That was created by the sun that reached through your heart.

That spread through your body.

And into your space.

And then out to the world.

And then out to the world.

Continuing with your breaths.

Take your right hand and place it on your heart and then take your left hand and place it on your belly.

Taking three more deep breaths,

Feeling the warmth of your body.

Feeling the love,

Comfort,

Kindness and trust in your heart.

Let's take three more deep breaths together.

Breathing in through your nose and out through your mouth.

Take a deep breath in.

Exhale it out.

Take another deep breath in.

And exhale the breath.

Take a final deep breath in.

Exhale that breath out.

Let your breath return to normal.

And when you are ready,

Gently fluttering your eyes open and return to your space.

And while you do,

Carry with you the warmth that you feel in your body.

Perhaps even noticing the warmth in the space around you.

And continue to imagine the warmth that has spread all over the world.

The warmth that came straight through your heart.

Namaste.

Reviews

Thank you for the sunshine.

That was incredible. Thank you