Begin by settling into your seat,
Lengthening the tailbone,
Lengthening the crown of the head,
Gently tucking the chin towards the chest,
Feeling the earth pushing up into the legs and allowing for gravity to pull in the palms of the hands.
Begin to bring your attention to your breath,
Inhaling through the nose,
Noticing the sensation of air moving through the nostrils towards the back of the throat into the belly,
And exhale through the nose,
Letting all the air out.
Continuing your breath like this,
Allowing for your awareness to focus on the sensation of your breath,
On the tingles,
On the tickles,
On how good it feels to breathe in this body.
Now begin to let your awareness soften,
Letting the breath exist on its own,
Letting the awareness soften and dissolve into this moment right here,
Right now.
Noticing thoughts that enter the mind and letting them enter and then letting them leave.
Noticing when the mind latches on to one of these thoughts and gently,
Compassionately bringing the mind back to this breath over and over again.
Each time the mind latches on to a thought,
Visualizing loosening your grasp,
Coming back to the inhale here,
And to the exhale now.
Letting go of all judgment of this moment,
Letting go of all judgment of your body,
Of your practice,
Letting go of your need to manipulate the situation,
And simply allow for yourself to free fall into this moment right now.
Now begin to visualize yourself sitting at the top of a mountain just before dawn.
You start to see the first glimpses of the sun rising over the horizon.
And as those first rays peak over the horizon and penetrate your skin,
You're overwhelmed by the feeling of warmth from the sun.
Slowly,
As more of the sun rises into the sky,
This first morning sun,
You visualize the bright,
Pure rays emanating out of the sun into your skin,
Feeling the warmth energize each cell.
As you visualize yourself sitting here on top of this mountain,
Basking in this morning sun,
Feel the warmth washing through your body.
Feel yourself let go,
Feel yourself surrender and receive this warmth,
Receive the sun's purity,
Receive the sun's energy,
Receive the sun's life force.
Allow the sun to pour its warmth,
To pour its energy into your body and visualize this warmth,
This healing energy circulating through your body,
Circulating through every fingertip,
Through every toe.
Feel as this warmth,
As this bright light begins to emanate from the inside out.
Let yourself marinate here.
Perhaps you feel tingling,
Perhaps you feel pulsing in your body.
Simply notice,
Simply allow.
And as you marinate here in this moment,
In the sun's infinite warmth,
Infinite energy,
You visualize yourself moving through the day with this energy source fueling you.
Visualize yourself radiating like the sun,
Emanating warmth,
Love,
Purity from the inside out,
As each of your cells pulses with the infinite light and warmth from the sun's rays penetrating your skin.
Gently allow a smile to form across the lips.
Full breath in through the nose,
All the way down to the belly.
Exhale,
Open the mouth,
Let it out.
Full breath in through the nose.
Exhale,
Open the mouth,
Let it out.
Gently begin to wiggle the fingers.
Wiggle the toes.
Bring the palms together at heart center,
Gently rubbing the palms together.
And then place one palm over each eye,
Gently fluttering the eyes open,
Removing the palms from the eye.
