Hello and welcome to this sunshine meditation designed to dispel any stress and fatigue in your body and leave you feeling mentally and physically alert and bright.
To get started,
Please find a comfortable upright posture and keep your ears in line with the shoulders.
You may either keep your eyes open or closed in this meditation.
However keeping your eyes open will help you stay alert if you happen to be a bit tired in this moment.
Now start to visualize bright sun over your head.
Picture in your mind's eye its bright white and yellow luminosity and see its bright rays come down and hit the crown of your head,
Suffusing the crown of your head with this bright light.
And in the same way that the sun is bright and luminous,
Notice too that your scalp has also become very bright.
So visualize in your mind's eye your scalp being completely bright and filled with lightness.
And begin to notice that if you have been experiencing any kind of fatigue or stress or any headaches in the head area,
Notice as the sunlight starts to trickle down from the scalp to your face that all tension and stuck energy begins to evaporate when the light of the sun shines upon it.
As this bright light coming from the sun starts to travel further down into your body and into your neck and the back of your head going down to your traps,
Start to see this bright light enter these areas and melt away any tension,
Filling you with the bright alertness.
As this light enters into your traps and the upper shoulders and the upper back,
Notice these areas be filled with lightness,
Dispelling any kind of tension in these areas,
Which are often so tight for many human beings.
And as the stress and tension melts away from your shoulders,
Traps,
And upper back,
Notice an increased vitality and alertness that re-emerges as this bright light starts to multiply and grow within you.
Start to observe this bright light now entering into your arms,
Melting away any sluggishness and tension from your shoulders down to the wrists.
Now see this bright light enter into your hands.
The hands are often an easy place to visualize,
So picture in your mind's eye or even look down at your hands and see the hands filled completely with this bright light.
You can even see the light emanating out of your hands,
Glowing with this excellent brightness.
Now reconnect back to the picture of the sun above you and see the sun once again shining this bright light,
Which has filled up your crown of the head,
The face,
Neck,
Shoulders,
Arms,
And see it now enter into your chest,
Suffusing your chest with this bright light.
The heart area is often associated with storing emotions such as sadness and grief.
We often use the phrase,
My heart feels heavy.
But notice that as this bright light enters into your heart area,
It clears away any stuck,
Heavy,
Dense energy and brightens up your entire being.
Notice this bright light start to shine on these stuck,
Heavy,
And sad parts of yourself and suffuse your whole being with this bright alertness.
Notice this bright light now enter into your abdomen.
See this bright light now enter into your back,
Clearing out any remaining tension in the upper back.
As these stuck energies begin to clear,
Notice this brightness start to go from the upper back down to the lower back,
Suffusing your being with this alert brightness.
Begin to now notice the sunlight enter into your hips.
The hips,
Like the heart,
Can contain a lot of heavy and stuck energies.
Start to see this bright light begin to clear away any stuck and dense energies in this area,
Healing you and revitalizing you.
See this bright light now enter into your thighs and hamstrings,
Suffusing it with light and brightness.
Begin to now see the sunlight trickle down into your calves and your shins,
Suffusing these areas with brightness and melting away any tension and sluggishness and heaviness in these areas.
Begin to now see the sunlight trickle into your feet.
Much like the hands,
The feet are a bit easier to visualize and feel.
So start to see your feet infused with this brightness.
You can even see a glowing bright white light coming out of your feet.
Feel this warmth and brightness.
Begin to zoom out,
Once again notice the sun above your head.
Once again see its bright white light emanating.
And this time notice the sunlight start to envelop your entire body from head to toe,
So that no part of your body is untouched by this bright white light that heals and uplifts you.
As we end this meditation today,
Just take a moment and notice how your mind and how your body feel in this present moment,
Compared to the beginning of this meditation.
And as we end this meditation,
Know that any time throughout your day,
If you feel tired or need a bit of energy or boost,
You can always come back to this technique.
Imagine a bright sun over your head that suffuses you with this alert clarity.
You can now open your eyes if they happen to be closed.
Bring your hands to heart center.
And thank yourself for taking the time to practice today.
