I recommend that you perform this meditation in a standing position,
If that's not available to you,
Or if you just prefer,
You can be seated or even laying down.
Take a moment to take in the space around you,
Pay attention to the small details,
Maybe even move around the space a little,
And when you find a place that feels right,
Allow yourself to come to stillness,
And slowly and gently,
Close down the eyes,
Tune into your breath for a moment,
Take a couple of deep breaths in through the nose and out through the mouth,
And feel your body begin to settle,
And just hold in your mind the idea that right now,
The only place you need to be is here,
And the only thing you need to be doing is this,
And I invite you to imagine yourself standing in a valley in twilight,
Before the sun has risen,
Perhaps you see trees on the horizon,
Perhaps you see your breath misting in the air in front of you,
Pay attention to how your body feels,
And then,
Slowly rising over the horizon,
We see the first glimpses of the sun,
And as the sun climbs over the horizon,
A warm golden light begins to spill around us,
First reaching the very top of your head,
And as this golden light spills around you,
Focus your attention first on the top of your head,
Where this light first touches you,
Pay attention to the sensations that you feel,
And as the sun climbs a little higher,
And that golden light spills around you,
Bringing warmth with it,
Bring your attention further down the head,
Onto the forehead,
The brows,
Paying attention to the sensations that you feel there,
And inviting in a little movement,
Perhaps into the head,
Perhaps into the brows,
And maybe this movement is small,
Maybe it's big,
Whatever you're doing,
You're doing it right,
And as the sun begins to climb a little higher,
And the light begins to spill down around you more,
Pay attention to the rest of your face,
The eye sockets,
The cheekbones,
The nose,
The lips,
The mouth,
All of these areas begin to receive this warm golden light,
And as we bring our attention to these areas,
We invite in some movement,
Beginning to explore,
And allow your curiosity to lead you,
There's no right way to do this,
There's no wrong way to do this,
Just be guided by your intuition,
Exploring the movement,
And paying attention to the sensations that you find,
And then as the sun begins to climb a little higher,
And this warm golden light spills down around us further,
Down to the neck,
And we invite movement into the neck,
Paying attention to the sensations that we feel,
And any time that you feel your attention begin to wander,
Just know that that's natural,
Just notice it,
And gently begin to bring your attention back to the sensations of the body,
Back to this image of the sun rising over the horizon,
And the sun climbs higher,
And this warm golden light spills down around us further,
Down onto your shoulders,
Your collarbones,
Pay attention to the sensation,
And invite a little movement into the shoulders,
Into the collarbones,
What do you feel?
What do you feel on the surface of the skin?
What do you feel inside the muscle?
Can you feel a sense of the bones of the skeleton?
Just really tune in,
And hold it in your attention,
And as that sun climbs higher,
And the light spills down around us further,
Invite the arms,
The tops of the arms,
Beginning to receive this light,
And coming into the movement,
Inviting them to move,
Led by our curiosity,
Holding our attention on the sensations,
And as that light spills down around us more,
Bring in the forearms,
The elbows,
The wrists,
Inviting them to move in any way that feels good,
In any way that feels right for you,
Holding our attention in the sensations that we find on the surface of the skin,
Within the body,
The muscles,
The joints,
And we invite the hands,
The fingers,
The whole arms to move,
And experience what's happening in the body,
And as that sun climbs a little higher over the horizon,
And the light spills down around us,
Bring our attention back to the chest,
Feeling that light spill down around us,
Inviting movement into the chest,
Paying attention to the sensations in the ribs,
The muscles of the chest,
Inviting movement into the upper spine,
The mid-spine,
Paying attention to the sensations,
The solar plexus,
The rib cage,
Slowly moving down the body as this light spills down around us,
Bringing in the stomach,
The lower spine,
Really focusing our attention on the sensations,
Being led by our curiosity,
There's no right way,
There's no wrong way,
Whatever you're doing,
You're doing it right,
And as this light spills down around us further,
I invite you to bring your attention to your hips,
Feel that warmth,
That light spilling down around your hips,
Invite the pelvis to move,
Invite the hips to move,
Whether they want to twist,
Sway,
Whatever feels right for you,
And really pay attention to the sensations that you feel,
To the space where a lot of people store attention,
Some of the biggest muscles in the body are connected to the hips,
See what feels good for you,
And follow that intuition,
Following this light,
We move further down the body,
Into the buttocks,
The upper thighs,
Inviting movement and paying attention to the sensations that we find,
What do you feel in the inner thighs,
The outer thighs,
How does it feel to move,
Is there tension there,
If there is a tension,
Perhaps you can find a movement that helps you to release it,
And as we travel further down the body,
Down the length of the thighs,
We come to the knees,
And as this warm golden sunlight bathes the knees,
Find some movement,
Find some kind of way to move through the sensations,
And pay attention to those sensations,
And as that sun climbs higher,
And the light spills down around us,
We follow the light with our attention,
Moving down the calves,
The shins,
Inviting movement into the lower leg,
Holding that sensation in our minds,
Paying attention to how the body feels,
Until we come all the way down to the ankles,
And we invite movement into those ankles,
And we're paying attention to the sensation on the skin,
Within the ankles,
Within the joint,
As this golden light spills down around our ankles,
Slowly that light grows,
Spills down onto our feet,
The tops of the feet,
Until it reaches the toes,
When we invite movement into the feet,
Into the toes,
Guided by the sensation,
Guided by the intuition,
Guided by curiosity,
To see what feels right,
And now that the sun has fully climbed into the sky,
We're completely bathed in this warm golden light,
We'll let that movement grow,
We'll let that awareness grow,
Starting from the toes,
Starting from our connection to the ground,
Growing out into the feet,
Into the ankles,
Into the lower legs,
Into the knees,
And as that awareness grows and the movement goes with it,
Slowly the whole body is invited to move,
Up into the thighs and the lower legs,
Up into the hips and the pelvis,
Up into the lower spine,
The stomach,
The mid-spine,
The solar plexus,
The upper spine,
The shoulders,
The collarbones,
The upper arms,
The forearms,
The hands,
Up into the neck,
Up into the head,
The face,
Until the whole body is invited to move,
And just explore,
See how it feels to move in this warm beautiful golden sunrise,
Follow your intuition,
Follow your curiosity,
Pay attention to the sensations,
And slowly,
Slowly,
With no rush,
No sense of hurry,
Allow your movements to become slightly slower,
Slightly smaller,
Slowly allowing the body to return to stillness,
And when you find yourself in stillness,
Take a moment to check in with your body,
And notice the tiny adjustments that your body makes to hold you in balance,
And know that even in stillness there is still movement,
Pay attention to your connection to the ground,
Begin to bring your awareness back,
To your sense of the space around you,
Take in your breath,
And when you feel ready,
Without rushing at all,
Slowly blink open your eyes.
Thank you for sharing your practice with me today.
