Sunshine meditation script

Let’s start by allowing yourself to just settle in the moment. Feeling the floor under you, or the bed, or the back of the chair and take a couple of breaths where you are, breathing in and then breathe out a long, slow out breath. Just imagine that anything from the day that you don’t need to be holding on to just drains out of your body really easily.

Harmlessly draining into the floor, leaving you feeling lighter and more relaxed. Breathing in calm, breathing out and relaxing. Imagining that you’re lying on a hillside in beautiful summer sunshine. The temperature is just exactly what you prefer. The grass feels soft underneath you. And you can hear the faint sound of bells in the distance and the occasional animal, maybe a horse, maybe a sheep and lots of birds calling as they fly and as they sit in the trees around you.

And it feels really wholesome. You are just happy to be here lying on the ground, watching the sky, listening to life playing around you. Each breath you take as you lie here, you relax that little bit more. Breathing in, you feel that gorgeous feeling of the earth underneath you, supporting you. And breathing out is just easy. A butterfly flutters past and makes you smile.

And you watch it lazily as it heads for some roses, climbing on a fence nearby. It is a happy lazy sunny afternoon. And then you just get a little thrill because you remember what’s coming up later. Later you’ll be seeing some of your friends. You’ll be seeing some friends you really do love, and it makes you smile inside.

It’s like every cell in your body just smiled a great big smile and you relax even more. You hear a bee buzzing as it passes, and everything feels right.

Everything feels just as it should be, nature at its finest. And you are here, with this time to just watch the sky, letting yourself melt into the ground beneath you. Enjoying this moment.

Such a gorgeous moment in time. You hear the bells on the breeze. When you have an idle thought about why they’re ringing, maybe somebody is getting married, it would be the perfect day for it. And then you just let that thought pass. It’s very much like the clouds that occasionally pass across the sky. Just notice them and let them go.

Sunshine meditation script

You find your mind returning to the thought of the friends that you’ll be seeing later and for a few moments, just indulging in thinking about them. Thinking about who they are, and what they mean to you.

Perhaps one friend has a crazy sense of humour and a really wicked laugh and another tells such great stories, and another is an old old friend who just feels safe to tell anything to. Just thinking about those dear friends of yours for a moment, and their individual qualities, that you love. And letting those qualities fill you up now.

Recognising those qualities reflected in yourself. Your warmth, your kindness, your generosity, your sense of humour, your great storytelling, your ability to put a smile on people’s face. And again, it’s like a little rush through your body of all the different cells smiling back. It honestly feels good to be you in this moment.

Be at ease, and just keep that feeling of easiness, keep that feeling of smiling internally as you begin to be aware of being in the room. Whether lying down or sitting up, just becoming more aware of your body. And take a couple of breaths where you breathe in with happy focus and then just let the breath go back out. Another time just breathing in. It’s good to be here. Just breathe out and gently opening your eyes when you’re ready.