4 Min | Sit In The Sun

Part 4 of 4 | Thoughts will come. They always do. In this practice, we let them pass like clouds crossing a bright sky. Letting go of fighting, gripping, chasing.
The sun becomes your anchor: whenever the mind wanders, the warmth on your skin calls you home. Four minutes of learning to be undisturbed.

Transcript

Hi, And welcome to practice. I'm Kai, And I'll be your guide. Today we'll sit together in the sun for four minutes. So maybe you're choosing to enjoy this practice outside. In the grass or in your backyard. On a deck or inside next to a window or on a comfy couch. Maybe you're feeling the sun. Maybe you're using your imagination. Whatever you choose, Start to get comfortable. And after you've made any adjustments that you want to make, Allow yourself to be completely still. Feel the sun wherever it lands on your body. The warrants. The heat. The love. The light. Allow yourself to let thoughts pass through like clouds overhead. And maybe for you, It's a cloudless sky. Maybe you've got some clouds and it's a breezy day and they just float right on by. No need to chase anything, No need to follow anything. Just allowing yourself to be the grounded witness. Feeling the warmth of the sun. Soften the muscles in your face. Unclench your jaw, Relax your eyebrows, Feel softness in your cheeks and your lips and your nose and your eyes and your ears. Send your awareness to your collarbones. The front of your heart space. Just below your ribcage. Just below your belly button. And then down to the base of your spine. Slowly follow that energy up to your low back. Then up a little higher to the middle of your back. Then up a little higher to the back of your heart. To the back of your neck. To the back of your head. To the top of your head and maybe you feel the sunlight warm on the top of your head now. Either way. Imagine the warm sunlight. Pouring over you. Pouring into you. Feel the energy along your spine fill up as you breathe in. Ground as you breathe out. Breathe in nice and slow for 7, 6, 5, 4, 3, 2, 1, And let go. Letting the breath travel up your spine, Breathing in from the base of your spine. To your low back. The middle of your back, Back of your heart. Back of your neck. Back of your head. Top of your head. And let it go. Continue to breathe with that spinal energy connection. Know that you are exactly where you need to be. All that's left is to breathe. And allow the stillness. To expand within you. Thank you so much for sitting with me in the sun. Take care.