Sunrise Meditation

Whether it is first thing in the morning and you are just starting your day, or you find yourself somewhere in the middle and just need a reset, this Sunrise Meditation is for you. There is this lovely quote from Anne of Green Gables by L. M. Montgomery that goes, “Isn’t it nice to think that tomorrow is a new day with no mistakes in it yet?” This quote captures the spirit of this sunrise meditation script beautifully.

Sometimes we need a reset. Sometimes we need to pause, breathe, and give ourselves some time and space to just exist so that we can start to live again.

This sunrise guided meditation is one way to do that. By reading through this and experiencing it, you are giving yourself a break and an opportunity to exist and breathe. I hope that it helps you find your way with grace for yourself and for your life as you move into your next moment.

Title photo for Sunrise Meditation

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Prepare for Your Sunrise Meditation

It can be helpful to try to limit distractions when meditating. When there are fewer things to distract your eyes and ears, your brain usually pays attention a little better.

Of course, there are mental and emotional distractions to be had. These are part of you and part of your life, and if you find yourself drifting into them as you do this sunrise meditation, please respond with understanding and acceptance, kindly bringing yourself back to the meditation when you notice that you have drifted. We all drift; it is a very human thing to do.

So my dear human, remove yourself from whatever visual and auditory distractions you can, perhaps going to a quiet room or place, and settle into a comfortable position. Then you are ready to begin.

Begin Your Sunrise Meditation

Take a deep breath in and a deep breath out, repeating this a couple of times, and notice how your lungs expand and contract as you do. You are breathing, you are living, you are here. Whatever came before this moment, you are still breathing, you are still living, you are still here.

Keep breathing, in and out, and take a moment to notice what “being here” means for you physically in this space. Notice the air on your skin, whether it is warm, cold, or comfortable. Notice the sounds you can hear and even the scents you can smell.

Notice that you are safe. In this moment, at this time, you are safe. Even if outside forces beckon and threaten, right now you are exactly where you are, your lungs are working to deliver oxygen throughout your body, and you are safe.

Quote from guided sunrise meditation script

Deepen

Keep breathing and as you do, take a moment to notice what “being here” means for you physically in your body. Notice any aches and pains, any places where pressure is building from being in the same position for a little while, any residual tension from stress that you have been carrying.

If you need to adjust to alleviate some of this pressure, please do. Take a deep breath and as you breathe out, roll your shoulders back to help them release tension. Perhaps let your head loll gently to one side and then the other in a soft stretch. All the while, keep breathing.

Some of your aches and pains may not subside. This is your body’s way of telling you that it is working hard and that it may need some time and care. Acknowledge that you are taking time to care for yourself right now, in this moment.

Pain is a part of this life, a part of this moment. It is here just as you are here, a reminder to be gentle, to allow yourself to go at your own pace, and to appreciate the things your body allows you to do even with the pain.

Breathe in, breathe out. You are breathing, you are living, you are here.

Internalize

As you keep breathing, guide your awareness toward what it means to “be here” emotionally. What emotions have you noticed inside of yourself today? Perhaps some apprehension, some anticipation, some stress?

And perhaps also some hopefulness, that the moments that come next will be manageable. That you will find the strength that you need to make progress toward your goals.

Maybe even some excitement, that the moments to come might bring connection, success, and fulfillment.

Whatever emotions you have experienced, notice that they are present and consider if there is an emotion you would like to feel today. If you would like to feel joy, consider what you could do today that could bring you joy. If you would like to feel peace, consider what you could do today that might bring you peace.

Perhaps a few minutes out in the sun, breathing fresh air. Perhaps a call with a loved one. Maybe even deciding to ask for help.

Breathe in and out, in and out, and identify what you want to feel. Identify what you can do. You are here, you are alive, and you have the ability to make choices that make your life better. Use that ability today.

Quote from Sunrise Meditation.

End

Once you know how you want to feel and what you are going to do, take another deep breath and return your awareness to your body and to the room around you. You are here, you are alive, you are safe. This moment doesn’t have any mistakes in it yet.

And if the next moment does have mistakes? Then respond with understanding and kindness. You are a human and there’s no way to learn what you don’t know until you realize that you don’t know it.

Keep learning. Keep breathing. Keep living.

Sit in these thoughts and emotions as long as you need to. When you are ready, return to your day and to your next moment.