Sunrise Meditation

Dear one, A meditation to welcome in the new day, get energised, set an intention, and start the day focused and aligned. Look up the time of sunrise, set an alarm, and take in the healing power of the sun.

Transcript

Find a comfortable seated position on a cushion or your mat.

You can sit cross-legged if you like or any other way.

You can also sit on a chair if needed.

Any position your body allows for is fine.

If you can,

Sit facing the direction of the rising sun.

Straighten your spine,

Sit up nice and tall yet relaxed.

You can place your hands and chin mudra on your knees,

Thumbs and index finger touch,

Palms up or down or place your hands on your lap or in any other position that feels right.

Close your eyes and take a few deep breaths in and out through your nose to quiet your mind and to calm your nervous system.

Let your belly and chest expand with your inhalation and relax with your exhalation.

Do this a few more times and if thoughts arise,

Just let them go with your exhalation.

Relax your face and your shoulders and any other part of your body where you might hold some tension.

The day is about to begin and so is our meditation.

Let your inner gaze,

Your trishti,

Onto your third eye,

The point between and a little bit above your eyebrows without straining your eyes while you allow your breath to flow.

Just observe this infinite dark space behind your forehead,

A space infinite like the universe,

Dark like the night.

Maybe you can see light patterns there sparkling in front of your inner eye like the stars in a starlit night.

Whatever you may or may not see there is fine.

Just observe this space for a few moments while breathing in and out of your nose.

In this endless space in front of your inner eye,

Start visualizing yourself sitting in meditation on top of a mountain,

Surrounded by the sparkling darkness of the night.

The night is clear and crisp,

Embracing you with motherly care while you sit there waiting for the new day to arrive.

Listen to the peacefulness and quietness of the night and breathe it in with every inhalation.

Let your body and mind become peaceful and quiet like the night.

You know the new day is about to begin,

A new opportunity is about to arise so set an intention for today.

Maybe there is a project you would like to start today.

Maybe you would like to be really mindful in every single moment during this day.

Maybe you feel like setting the intention to smile to every single person you meet today and to feel compassion for that person,

For the smiling ones and for the grumpy ones.

Take some time to find your intention.

Find a smile on your face while you watch yourself sitting on top of that mountain and start the day by giving yourself compassion.

And with this compassion and this smile on your face,

Repeat your intention to yourself three times in your head and then send it out into the universe.

Visualize yourself sitting on top of that mountain waiting for the new day to unfold in front of you.

A new day bringing with it endless possibilities for you and all of humanity.

Like you it is still dark but looking ahead you can start to see a thin and feeble glimmer of light rising at the horizon.

Feeble and dim at first yet unstoppable.

You watch the sky starting to glow in a dark red then slowly turning into a joyful pink.

Nourish yourself in the energy of joy,

Love and happiness that this color brings.

Let yourself be filled with it.

There is no doubt a new day will begin,

A day to be grateful for.

A new opportunity is about to arise for you to become who you want to be,

To change what you want to change.

A day for you to give kindness to yourself and others,

To connect,

To walk your path with trust,

Courage,

Patience and determination.

As you watch the darkness fade away and as the once feeble glimmer at the horizon grows stronger and stronger,

Fill yourself with gratitude for this new day.

By the dawn of a new day you can hear life awakening all around you.

Listen to the sounds of the morning,

The birds chirping,

The leaves rustling in the morning breeze and any other sounds you can detect.

Just sit and listen for a while.

Slowly the sun is rising as a round ball of pure white light.

Visualize this round ball sparkling in the morning sky.

Feel the warmth of the first rays of light on your face,

Slowly embracing your whole body.

And even with your eyes closed you can see the light of the new day dancing in front of you,

A pure golden white light that penetrates your whole being and fills it with energy.

Feel that energy permeate your every cell,

Activating them,

Nourishing them while you sit there.

Feel the gratitude for the gift of life while you welcome in the new day with all your heart.

Feel the light and energy of the morning sun illuminating and empowering your whole being,

Loosening up every aspect of yourself,

Your whole being is radiating with this light and energy from the inside out.

Bathe yourself in this energy as it nourishes you.

Feel the comforting warmth of this energy spreading inside you.

As the sun keeps rising and light spreads,

Start breathing in the light and the energy radiating from the sun.

With every inhalation visualize the light and energy of the sun filling your whole body and expanding it.

Feel the energy flooding your core,

Your upper body,

Your lower body,

Your arms and legs and even the tips of your toes with every inhalation.

Feel this energy expanding your light body with every inhalation.

And when you breathe out start sharing this infinite energy,

This feeling of wholeness,

The source of life with the world and others.

With every exhalation send it to people known and unknown.

Visualize this pure golden white light wrapping all around the globe,

Bringing wholeness and life to all of us.

Keep working with the energy of the sun of the new day.

When you inhale see yourself being filled with this endless and pure energy of the morning sun.

When you breathe out send it into the world.

Now remember your intention you set for today,

An intention now fully supported by the fresh and pure energy of the morning sun.

Repeat it again to yourself three times with full awareness.

With your eyes closed bring your hands together in prayer pose in front of your chest and with a smiling face and a smiling heart and an energized being bow down in front of the sun saying thank you,

Thank you,

Thank you to this life giving force.

Feel free to stay a little longer here in your meditation bathing in the power of the sun or slowly blink your eyes open and start to live out that intention of yours.

Namaste.