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Visualizations Relaxations Meditations

The Warm Orange Sun

This visualization uses the sun (particularly in the late afternoon hours) as part of a warm, rejuvenating relaxation. If you can practice this visualization outside in the sunshine, it will be even more beneficial, but a cloudy day will also be just fine. Begin by sitting quietly by a tree, on the porch, or near a window in a comfortable chair. Relax and gently close your eyes. Focus on your breath for a few moments. While continuing to consciously focus on your breathing, inhale to the count of four (inhale 1-2-3-4). Exhale. Inhale 1-2-3-4 and hold your breath for the count of seven (1-2-3-4-5-6-7) and exhale. Inhale 1-2-3-4, hold 1-2-3-4-5-6-7, exhale to the count of eight. Inhale 1-2-3-4, hold 1-2-3-4-5-6-7, exhale 1-2-3-4-5-6- 7-8. If a 4-7-8 rhythm does not feel comfortable to you, find your own rhythm. Take five more counted breaths, relax into your environment, and allow your breath to find its own balance. Instruct your physical body to continue to slow down. Beginning at your toes, slowly move relaxing energy up across your feet, up your legs, across your hips and pelvic area, up your spine, across abdomen and chest, all the way to the top of your head, releasing tension as you go. As the physical body continues to relax, begin to create a picture in your mind's eye: Visualize the sun as an orange ball in the sky directly in front of you. Feel its warmth, absorb its orange glow, and allow its joy to penetrate your being. Allow the joy of this experience to create a half-smile on your face. Continue to sense the warmth of the sun and enjoy this relaxation for as long as you like (5 to 15 minutes). Return your attention to your breathing and slowly deepen your breaths. When you feel more alert and aware of your physical body, slowly open your eyes and stare at any object that catches your attention. Focus on that object for a moment and describe it to yourself, include its color, its shape, and anything else that feels important. Return that object to its natural place as a part of the environment. Now allow yourself to reintegrate with your surroundings feeling joyful and alive.

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