Many people enjoy the warmth of a sunny day, particularly in the summer, when the sun's heat just sinks into the body. Though excessive sun exposure is a misery, the right amount can relax and heal. An easy outdoor summer relaxation exercise makes the most of summer's heat using guided imagery.
Meditating with the Summer Sun
For people not fortunate enough to live in Florida, the South of France, or another beautiful sunny region of the world, a simple guided meditation makes the most out of basking in the sun. With concentration and focus, one can enjoy the sun's heat to the fullest.
Preparing for the Summer Heat Meditation
Take a little bit of time to go outside and sit in the shade at a park, the beach, the pool, or another favorite outdoor location. Plan for an amount of time between five and twenty minutes, depending upon the time of day and one's heat tolerance.
Make sure the body is well-hydrated, and wear comfortable, breathable clothing or a swimsuit, if meditating on a mattress in the pool. Sunglasses, a sun hat, sunscreen or other accessories may be necessary to protect the eyes and body. Remove socks and shoes, if possible.
Beginning to Meditate with the Sun
Prepare for meditation by relaxing the body and finding a position that is comfortable, such as lying down flat, sitting in a chair or on the ground.
- Close the eyes and let the arms sink into the ground or one's lap.
- Notice the warmth of the sun touching the body. Concentrate on the warmth, and let it sink into the body.
- Begin with the face, and notice the warmth of the sun touching the face. Move down the face to the neck, and let that part of the body soak in the sun.
- When the head and neck are warm, concentrate on the chest and arms.
- See the sunlight moving down the arms and warming all the fingers on both hands. Wiggle the fingers as they warm themselves.
- Next concentrate on the sun's warmth hitting the abdomen. Feel the sunlight warming through the clothes and enjoy the gentle heat touching the body.
- After the abdomen is sunned, focus on the legs. Let the sun's heat sink into the legs and move down to warm the feet and toes. Wiggle and squirm in any way that feels comfortable to best enjoy the sunlight.
- Let the sunlight dance on the bottoms of the feet. Feel the warmth sink into the feet. Let them soak in the sun's warmth, and bask in the sensation for as long as desired.
- When the body is warm and comfortable, slowly transition out of the meditation by opening the eyes. Be careful not to rest in the sun too long and become dehydrated or sunburned.
Meditating with the Sun's Heat for Healing
Warmth is healing for many ailments, including arthritis. To focus the sun meditation for specific areas of the body, take several minutes to focus the sun's heat soaking into that particular area in a place in the meditation that feels comfortable.
The summer heat offers opportunities for outdoor recreation. With an easy guided meditation, it's easy to relax and be mindful in the sun, too.
For other outdoor summer relaxation exercises, Nature Walk Meditation may also be of interest.
Melissa Roberts - A trained hospital chaplain, Melissa is a freelance writer, teacher, retreat leader, and spiritual director.
