Inner Sunshine Meditation.
As you're ready,
Finding your way into a nice comfortable position.
Either lying down or sitting on a chair,
On the floor,
On a pillow.
As long as you're comfortable.
And we begin this visualization with three nice even breaths.
So as you inhale,
Feeling your lungs expand fully.
And then exhaling as all the air goes out.
Inhaling and exhaling completely.
And again inhaling and exhaling.
As you continue following your breath.
Notice the ground underneath you.
Notice where your body meets the ground.
Notice the support of the earth.
And as you ground down,
You settle to this rhythm of your inhales and exhales.
You follow your breath.
And you allow your breathing to keep you in this present moment.
And as you exhale,
You allow your breathing to keep you in this present moment.
Bringing your attention to the center of your chest.
And you begin visualizing an orange light.
A warm orange light.
And it can take any shape or form,
Any shade of orange or yellow.
It's a pleasant light.
Perhaps it is round like a tiny little sun.
And without any effort,
This light expands as you feel pleasant warmth spreading from the center of your body.
Feeling this warmth from within.
And as the light keeps expanding.
So does this pleasant warm fuzzy feeling.
Whatever the shape,
It starts expanding further.
The light rolls.
As you can feel this pleasant warmth all across your chest.
And your belly.
Your whole torso.
Your shoulders and arms.
All the way down into your hands,
Your fingertips.
From the center of your chest towards your pelvis and hips.
From the center of your chest all the way up towards your neck.
All the way down towards your legs,
Towards your feet and toes.
All the way up towards your head and your scalp.
Expanding across your whole body.
Growing beyond your body.
How is this pleasant feeling?
This warmth expands.
So does the light.
You can let it expand even further across the whole room.
Filling up your whole house and beyond.
Down the street where you live.
Expanding towards your neighbors houses.
Covering your whole village,
Your whole city.
Letting it grow as far as your imagination can take it.
Letting it grow as far as your imagination can take it.
Letting it grow as far as your imagination can take it.
And as we come towards the end of this visualization.
Get ready to release the image.
Releasing the image while holding on to the pleasant warm feeling.
Letting it grow as far as your imagination can take it.
And we end this meditation with another three long breaths in your own rhythm.
In your own time.
Letting it grow as far as your imagination can take it.
