Welcome to your practice.
Choose a comfortable seat where your body can be upright and relaxed at the same time.
Take a deep inhale through your nose,
Pause at the top for a brief moment,
And then exhale through your mouth.
Feel your sits bones rooting deep into the ground while your spine lengthens,
Your temples widen,
Your collarbones expand,
Jaw and shoulders soften.
Begin to imagine in your mind's eye that it is a warm and sunny morning after a long winter.
You just walked out of your home and are headed to a park.
You hear the birds chirping,
The wind playing in the crowns of the trees,
And you feel the warmth of sunshine as it touches your face.
You find a nearby bench,
Sit down,
And intuitively tilt your head up just a little bit more to fully soak in the warm and golden energy coming from the sun.
Sitting there,
Basking in the sun,
You feel this energy pour over your body.
Every part of your body that this energy touches starts to vibrate with awareness,
Fully relaxes and releases any residual tension.
You feel the warm touch of the sun at the crown of your head,
And you feel the skin at the crown of your head to soften.
From there,
You feel this warm and golden softness travel down to your forehead,
Flowing like honey,
And your forehead relaxes.
Your brows and the space between your eyebrows are relaxed,
Eyelids soften,
And you allow your eyes to fall deeper into their sockets.
You feel as this warm golden energy touches your cheeks,
And your cheeks relax,
And so do the corners of your mouth.
You allow your tongue to gently rest against the roof of your mouth behind your front teeth.
The vibrating sun energy flows along the sides of your head,
Touches your ears,
And then flows to the back of your head and down the neck.
You feel your neck relax,
And your shoulders soften.
The soft awareness flows down your right arm,
Right elbow,
Right wrist,
Right hand,
And the fingers of your right hand.
You feel it flow down your left arm,
Left elbow,
Left wrist,
Left hand,
And your left fingers.
This golden awareness melts over your chest and the heart,
Dissolving any tension.
It flows down to your belly,
And at the same time illuminates your entire spine.
You feel your upper back,
Middle back,
And lower back relax.
It flows down to your hips,
Allowing your pelvis to relax.
Dripping down your right leg,
It wraps your right leg in gentle awareness,
Your right knee,
Ankle,
Foot,
All the way down to your toes.
Just like that,
It spreads across the left leg,
Left knee,
Left ankle,
Left foot,
And left toes.
Your entire body vibrates with soft and relaxed awareness,
And you go back to observing your breath.
Feel as if you could breathe not only through your nose,
But through your entire body.
Full body breath.
Feel as your entire body expands with every inhale,
And softens with the exhale.
Observing this expansion and contraction and riding the waves of your breath will be your practice for the next couple of moments.
If your mind wanders away,
Gently bring your focus back and continue to observe your full body breath.
Feel as if you were breathing through every pore of your skin,
Through every cell of your being.
Your entire body is illuminated,
Shining with golden energy,
Soft and golden energy that dissolves any tensions and brings healing.
Bringing in the energy from the sun,
Not only the external sun you see above,
But also your internal sun,
Knowing that all the resources you need,
All the softness,
All the healing and all the power you need are deep within you.
And right now,
By connecting with your body,
You tap into that source of inner power.
Continue to observe your breath for a couple more moments.
Now release your focus.
Allow your mind to be completely free.
If it wants to think,
Let it think.
Meet me at the bottom of your next exhale.
Take a deep breath in and then sigh out of your mouth.
One more deep inhale and a full exhale.
Slowly begin to move and stretch your body and flutter your eyes open.
I thank you for meditating with me and I wish you a beautiful rest of the day.
