Get Outside and Sit! The Sitting Sun Meditation
It is common practice that we meditate inside. Whether it be in our bedroom, yoga studio or the office break room, we are often meditating while surrounded by four walls and a ceiling. With the summer in full spring, why not take your practice outdoors?
- Finding a sunny spot. Find a place that is comfortable and where the sunlight exposure is OK to be in for a period of time (maybe wear some sunscreen). It can be a good option to find a spot that has a mix of shade and sunlight if it is a particularly hot day.
- Taking your seat. Whatever you’re sitting on— be it a chair, a meditation cushion, or a park bench—find a spot that gives you stable and solid support, not cause your back to perch or hang.
- Bringing attention to the body. Noticing the body, having an open and receptive stance to any sensations that are present. If there are none, knowing that this is OK and just being with the experience of not noticing sensations.
- Attending to sunlight sensations. Bringing attention to any sensations from the sunlight on the body. Noticing qualities of these sensations such as temperature, tingling, pressure… whatever it is in that very moment. Acknowledging the air quality from its contact with the body such as dryness, humidity, a breeze. Also, feeling out where the sun is in the sky, based on the sun rays on the body. You do not have to think about where it is in the sky, but just sensing it moment-to-moment. If you do find that you are in thought, noticing this, and gently coming back to the sensations of sunlight.
- Expanding to sensations of sound. With an outdoor meditation, there is the likelihood of sounds of the street, wildlife, plants, crowds, wooshing…opening your ears to the soundscape. You do not have to go out searching for sounds, just observing them as they come and go.
- Offering Gratitude to the sun. The sun is something that we often take for granted. Taking a moment to be grateful for its presence and what it does for us every day. Bringing life to the earth by nourishing the plants, animals and ourselves.