I'm so glad you decided to meditate with me today in the intention to find safety and comfort in the present moment.
So as we begin our meditation,
Just go ahead and find a comfortable position.
When you feel alert and awake and also relaxed and soften,
And just notice how your body is arriving in this present moment without resisting anything,
Just allowing what is here with a spirit of kindness.
If it's useful,
You can solid yourself near a window with the sun shining on your face or perhaps surrounding yourself with a cozy blanket,
Nestling yourself into this comfortable position for the next couple of minutes.
So taking your time to settle.
So begin by just noticing how you have chosen to sit today and perhaps taking a moment of gratitude for the space you're resting in,
How your body feels supported and contained,
How your body feels safe and secure in this present moment.
Perhaps a moment of gratitude for the health of your body and your ability to listen to these words.
And then when you're ready,
Just imagining a warm golden sun shining right there at the top of your forehead,
So the warmth of the rays of sunshine,
Allowing this warmth to just bring ease to your face.
As you relax your eyelids,
Maybe they close down and soften your jaw.
And then notice how this warm sun starts to travel down your neck and to touch lightly there on your shoulders and collarbone,
And feeling the comfort of this temperature here.
And just notice,
And allowing the sunshine to fill up both of your arms,
Feeling the warmth in the hands and the fingertips.
And also fill up your torso,
Your chest,
This warm sunshine surrounding your heart,
Your ribcage,
And your belly.
And just breathing with this gentle lightness,
Sensing the security,
Comfort,
And coziness of the sunshine.
Let the light of the sunshine travel down to your hips and to fill up both of your legs from the inside out.
Again feeling the comfort and warmth of the sun,
And feeling deeply rooted to this space,
Aware of the presence of the gentle sun as it just touches into these spaces in your legs and travels all the way down to the soles of your feet.
Just notice how this pool of sunshine just settles here at the base of your body.
Perhaps you feel some tingling or warmth here,
And just noticing this present moment just as it is.
When you're ready,
Letting this light of sunshine surround your whole body with comfort and warmth,
Feeling the body move with each breath,
Allowing the body to continue to soften,
And just noticing this field of sensation contained by the sun,
Illuminated and aware.
There's nowhere else you need to go and nothing else you need to do or make happen here,
Just this noticing,
Just this next breath as it arises and dissolves all on its own,
Illuminated by this kind and gentle sun.
Continuing to breathe with this sense of an illuminated sun,
Remaining here as long as you wish,
And when you're ready,
Just coming out of this experience,
Continuing to notice the breath,
Sense of awareness,
Aliveness,
And sun as you open your eyes.
Thank you all for sharing this sun meditation with me today,
And I hope you have a magical day.
