Welcome to day 3 of the Mindful Morning series.
For this meditation,
Position yourself in a part of your house where you can see the morning sun.
This meditation is best done in a sitting position with your back and your spine nice and straight.
You can choose to sit on a cushion on the floor or in a chair,
Gently placing your hands in your lap or on your knees or whatever feels comfortable for you.
Begin this meditation with your eyes open,
Looking out the window to outside to where the sunrise has emerged.
Gently allow your gaze to float across whatever you can see in your field of vision,
Noticing colours,
Objects,
Patterns and shapes.
Noticing movement like trees,
Perhaps the clouds moving in the sky.
Keeping the eyes open for this meditation,
Gently take your awareness to your breath,
Noticing the natural rhythm of your breathing without seeking to change anything,
But becoming aware of the natural flow of your breath.
And as you breathe,
Take your attention to your sense of smell,
Noticing if there's anything in the room with you,
Perhaps your cup of coffee,
Maybe a candle burning or something else.
And turn your attention to what you can hear,
Noticing if there are any sounds in the room with you,
Perhaps any sounds that are outside,
Allowing the sounds to float in and out of your awareness.
And now take your attention to your sense of taste,
Perhaps allowing your tongue to run across your teeth and over your lips to see if there's any flavours or tastes left behind.
And take your awareness now down into your sit bones,
Feeling the connection between your body and the surface that you're sitting on,
Noticing the temperature of the air across your skin,
Noticing the sensations from the different fabrics that are touching you.
And gently rotate your awareness now to the top of your head,
Connecting in to any sensations that might be placed there,
Sensations of energy,
Tingling,
Pulsing.
And now glide your awareness down to your shoulders,
Placing your awareness on the way your shoulders feel at this moment,
Noticing the joints and the muscles,
And gently glide your awareness down to your belly,
Noticing any movement or bubbles that might be happening in your stomach,
Any sensations of tightness,
Spaciousness,
Even hunger.
And gently glide your awareness down to your feet,
Noticing any sensations in the soles of the feet,
The toes,
The tops of the feet.
And now gently bring your awareness back to your sense of sight,
Allowing your gaze to just gently soften,
Allowing the eyes to stay in one place rather than darting around,
And allow your attention to be drawn to the morning sun,
Noticing the colours,
The shape,
Where it's positioned in the sky.
And perhaps noticing any warmth that you can feel coming from the sun's rays.
And notice the strength of the sun's shine,
The beautiful beams of light stretching out,
The golden light,
The shimmer and the sparkle.
And this sun is strong,
And the sun's rays can bring that sense of strength to you.
Hold the vision of the sun's shine in your mind and gently close down your eyes.
And with the vision of the sun's rays in your mind,
Gently invite the golden light from the sun to rest at the top of your head and begin to drift downwards over your face,
Over your eyes,
Your nose,
Your forehead,
Your cheeks,
Your lips and your chin.
Stretching down over the back of your head,
Your ears,
This beautiful golden sunlight washing down,
Down your neck,
Over your shoulders.
And this golden sunlight brings a sense of strength and beauty.
Allow the light to penetrate into your body,
Bringing that strength with it down the lengths of your arms,
Into your hands and your fingers.
The golden sunlight drifting down,
Down your chest and your upper back,
Over your stomach and your mid-back,
Down over your pelvis and your hips,
Your lower back,
Your sit bones and your reproductive organs.
The golden light bringing strength washing down over your thighs,
Drifting down over the knees,
Down over the calves and the shins,
Over the ankles,
The tops of the feet,
The bottoms of the feet.
Until your entire body is bathed in this sunlight,
This sunlight that brings strength.
See your entire body basking in the glow of the sunlight and rest here for a moment,
Soaking it all in.
And ever so gently bring your awareness back to your body,
Back to where you are in the room,
Back to the present moment.
Notice the sounds in the room with you,
Allowing them to bring you back into the present moment.
And notice the way that your body feels,
Notice the way your hands are placed,
Notice the way your breathing is,
Becoming aware of any changes that might have occurred from the beginning of the meditation until now.
And gently begin to wake up the body by wriggling the toes,
Wriggling the hands and stretching them out,
Perhaps rolling the shoulders,
Moving the head from side to side,
Having a gentle stretch.
And gently open your eyes and take in another look of the morning sun,
Keeping that sense of strength and beauty within you and have a beautiful day.
