Hi everyone.
Glad to be offering you this meditation.
So go ahead and find yourself in a comfortable spot.
You want to be alert yet relaxed.
So I'm on my meditation cushion.
You could be lying down or sitting on a chair.
If you're sitting on a chair,
Make sure your feet are firmly on the ground.
Let's go ahead and take three deep breaths.
Breathing in through our nose and out through our mouth.
Let's just take a few moments to come fully into the present moment.
Gently guide your thoughts back from any planning or problem solving.
Go ahead and feel into your body.
Start to feel your sits bones or your bum on your chair,
Your cushion.
What does it actually feel like?
Where your bum meets cushion.
Start to feel the weight of your body.
Just that natural heaviness,
That tug of gravity.
You might start to set a grounding cord that's just a visual that connects your body into the earth.
I like to imagine tree roots coming off my bum.
Penetrating down through my floor into the soil below my house.
With each out breath,
Just use your grounding cord to allow any negativity,
Any mental thoughts,
Judgments.
Just send them down through your body and out through the tree roots.
They just get absorbed by mother earth.
I want you to imagine a big beautiful golden sun.
Imagine that you're sitting outside.
There's no wind and there's just a beautiful orb.
The sun is shining down on you.
Maybe it's been a long winter and the sun has been a long time and coming out.
You just start to feel that beautiful heat and rays of light pouring in through your crown,
Caressing your face,
Hitting your collar bones and your shoulders,
Your chest and your torso.
Everywhere this golden sun touches you,
Just warms you.
It's almost like melted honey.
It's just relaxing too.
It's not a harsh penetration.
It's just like a slow warming.
Wherever that sun beams down on you,
It starts to warm you and it just allows your body to release its tension,
Its tight grip on life,
The clenching against the cold.
As it flows into your belly,
Your organs,
Your stomach and your kidneys and your liver,
Start to relax.
It hits your pelvis and your thighs and your groin.
It's just a softening.
The sunlight comes down on your legs,
Your knees and your shins and your feet.
You just feel a trust in this warmth.
Now in your mind's eye,
Just turn your body around so your back body is also warmed by the sun.
Back of your head,
Your neck,
Your shoulders,
Your upper back,
Your mid back and your low back,
Your bum,
Your thighs,
Backs of your legs.
Gently allow the sunlight to penetrate into your body,
To all the interstitial spaces,
Through your pores and just rest here for a few moments.
As your mind starts drifting or wandering,
Simply come back to the sensations in your body.
Ground off any negativity or mental formations,
Thoughts,
Concepts,
Problem solving through your grounding cord.
Sit in silence for two more minutes and then we'll end the meditation.
Notice your mind wandering.
Simply come back to your body,
The sensation of your breath,
To the sound of my voice.
