This is a short guided meditation to help you awaken and greet the day with clarity and a sense of aliveness.
Take a moment to settle into a comfortable seated position.
Maybe in a chair or on the floor with some support behind your back.
Allow the hands to rest easily and gently close the eyes if that feels good.
Take a slow breath in through the nose and a soft breath out through the mouth.
Again,
On your own,
Breathing in and breathing out.
Let the body simply arrive.
Let the mind become quiet.
Now,
Imagine the very first light of sunrise beginning to glow on the horizon.
This soft,
Rosy,
Golden light,
Warm and steady and beginning to grow.
We'll let this sunrise glow slowly move through the body,
Bringing energy,
Clarity and a steady calm.
Begin by bringing awareness to your feet,
Imagining the first rays of morning light gently spreading across the soles of the feet,
Warming them and waking them up.
You might notice sensations here,
Maybe some tingling or warmth.
Now,
Let this light slowly rise into the ankles and lower legs,
Welcoming the light to move upward into the knees and the thighs,
Imagining it dissolving any heaviness from sleep,
Melting any stiffness or lingering tension.
Letting the sunrise expand as you breathe in,
Allowing the body to soften as you breathe out.
Now,
The light moves up and over the hips and lower belly,
Allowing it to infuse a sense of softness and brightness here.
Now,
The light rises into the mid-back and chest,
Noticing the chest gently expanding and releasing with each breath.
You might imagine this sunrise light filling the lungs with fresh,
Clear morning air,
Nourishing the heart space with its golden glow.
Now,
The light moves into the shoulders,
Gently melting any tension here,
Letting it flow down into the arms,
The hands,
And out through the fingertips.
The entire lower and upper body glowing now with calm,
Steady energy.
Finally,
The sunrise light travels up the neck,
The jaw,
And the face,
Softening the muscles around the eyes,
Smoothing out the forehead.
The warm morning light now reaching the crown of the head,
The whole body illuminated,
Basking in this rose gold glow of sunrise.
Every cell alive,
Awake,
Clear,
Present.
Take a slow breath in,
And as you exhale,
Silently set a simple intention for the day ahead,
Even just a word or two,
Like clear and focused,
Or simply I begin again,
Repeating your word or phrase silently in your heart,
And then taking one more deep breath in,
And a slow breath out,
Sealing your practice with this exhale.
When you're ready,
You may gently open the eyes,
Carrying this sunrise glow in your heart as you return to your morning.
Thank you for beginning your day with me,
And thank you for taking this moment just for you.
