Welcome to this Sunrise Energy Boost Meditation.
I'm Marianne DeCleer and thanks for joining me here today.
Before we get started,
Take a moment to get comfortable either on a chair or lying down on the floor and know that you can change your position at any time.
And as you go through this visualization,
Welcome many feelings,
Sensations or images with kindness,
Gentleness and non-judgment.
Take this time for yourself and connect within.
Get into a position in which you feel no tension.
And close your eyes and let your body begin to relax.
Take a deep breath,
Filling the chest and the belly with air.
And exhale,
Allowing the chest and the belly to fall.
Take a normal breath.
Become aware of your body comfortably settled in your seat or lying down.
And feel all the points of contact between your body and your support.
The back of your head if you're lying down,
Your arms,
Your hands,
Your back,
Your buttocks,
Your legs and your feet.
Feel your body begin to naturally stretch out and relax more and more.
Become aware of the calm settling into your body.
To deepen this feeling,
Imagine a point of relaxation at the top of your head.
And imagine this point widening,
Spreading all over your scalp.
Feel your scalp relax.
Soften your forehead.
Imagine it like the surface of a peaceful lake.
Feel all your expression lines smoothing out,
Disappearing.
Relax your eyebrows.
Maybe feel the space between your eyebrows.
Feel your eyelids getting heavy and relax all the muscles around your eyes.
Relax your temples,
Your cheekbones,
Your nostrils.
Notice the cool air around your nostrils on each inhale and the warm air around your nostrils on each exhale.
Relax your cheeks.
Unclench your jaws.
Maybe find some space between your teeth or slightly open your mouth.
Let your tongue rest naturally in your mouth.
Feel your throat relax and swallow if you need to.
Now become aware of the shape and volume of your face.
Let the release continue down into the nape of your neck,
Your traps,
Your shoulders.
Allow your shoulders to naturally drop down and relax,
Pulled down by gravity.
Let this feeling of relaxation continue down into your upper arms,
Your elbows,
Your forearms,
Your wrists,
And your hands right down to your fingertips.
Your arms and your hands begin to feel heavy.
Become aware of the shape and volume of your upper limbs.
Bring your attention to your back and imagine it stretching out bit by bit with every breath.
And relax all the muscles along your spine.
As you breathe in,
Imagine space between your vertebrae.
And as you exhale,
Lean into that relaxation.
Release your shoulder blades,
The muscles in your mid-back,
And your lower back muscles.
Become aware of the shape and volume of your back.
Now bring your awareness to your chest.
Observe the movements of your ribcage.
Feel your ribs opening with each inhale and closing with each exhale.
Notice how your heartbeat is calm and regular.
Feel your belly relaxing and letting go.
Observe the movements of your belly.
Feel your belly rise with each inhale and lower with each exhale.
And notice how these movements are calm and regular.
Now let this feeling of relaxation diffuse down into your pelvis.
Imagine your organs in their place.
Relax your hips,
Your buttocks,
Your perineum.
Become aware of the shape and volume of your upper body.
And allow the feeling of relaxation to continue down into your legs.
Relax your thighs,
Your knees,
Your calves and your shins,
Your ankles,
And your feet right down to the tips of your toes.
Become aware of the shape and volume of your feet.
Become aware of the shape and volume of your lower limbs.
Become aware of the shape and volume of your whole body.
Imagine now that it is early in the morning.
It's still a little dark and you have decided to go see the sunrise.
And you got up very early for this.
So you get dressed and head outside.
And you start walking.
You're motivated as you walk.
And you observe the sensations of this walk.
And you begin to walk up a little hill in order to see the sunrise.
You look around as you're walking.
It's still a little cool.
And up in the sky,
You see it coming with all the glorious colors.
And when you look behind you,
You notice that there are still remnants of the night.
You feel that the sun is going to rise at any minute.
And so you continue up to your viewpoint.
You feel very light.
And you're climbing this hill without any fatigue.
It's as if your feet were carrying you by themselves.
And then lo and behold,
You arrive at the top of the hill just as the sun rises.
You feel the sun rising and you see it.
You observe the landscape around you and everything lights up.
Everything is radiating light.
And the sun continues rising.
It's going very fast.
And everything is lighting up around you and you start to feel the warmth of the sun on your body.
This feeling is very pleasant.
You feel like you can take your jacket or sweater off.
You're happy and you feel like the sun is rising inside you too.
You feel like the whole landscape is singing and your whole body is singing too.
You feel energized and you have positive ideas that are coming to you.
You feel optimistic.
And you're full of motivation and momentum to live this day that's starting.
And as you begin to head back down the hill,
You notice that you're feeling energized and inspired.
And you feel like the sunlight is emanating from within you.
And you know that whenever you want to,
You can have this feeling of the sun rising within you because it's an experience that belongs to you now.
And now I invite you to anchor this energy and light in your body.
So first a little explanation and then I will guide you through it.
So here's the explanation.
In a moment,
You'll breathe in through your nose while expanding your belly.
You'll hold your breath and bring the word energy to your mind.
And then you'll gently exhale through your mouth to diffuse this energy throughout your body.
Here we go.
Inhale and the belly expands.
Hold your breath and think of the word energy.
And then exhale slowly through your mouth to diffuse this energy throughout your whole body.
Take a normal breath when you're done.
And welcome all the positive sensations.
Become aware of how your whole body is energized and full of vitality and energy.
Bring your awareness to all the sensations you have in your body and integrate these sensations.
Remember that these sensations are always in you.
And think about activating them in your everyday life.
Come back to the points of contact of your body with your support.
Feel the back of your head,
Your arms,
Your hands,
Your back,
Your buttocks.
Your legs and your feet.
Imagine the space that you're in and bring your awareness to the sounds outside.
Take a deep breath in through your nose to energize you and exhale through your mouth.
Take a normal breath.
And start to slowly move your hands and your feet.
And you can start to move the rest of your body.
Maybe take a big stretch.
Hands overhead,
Pointing your toes.
Yawn if you need to.
And when you're ready,
You can open your eyes.
Take a moment while you're still in this state of relaxation to think about what feelings,
Sensations or images came up for you during this visualization.
And remember that you can come back to this recording any time you want to feel more energy and motivation.
Thank you once again for joining me here today for this sunrise energy boost.
