The Gift. Guided Meditation


Picture: Deer At Dusk by Jimmy Cheema




The Gift

From 5 to 15 minutes


Take a slow deep breath. In – and out.

Follow my words,

And let your imagination paint the landscape of this meditation.

Two green mountains lie on the horizon. The sky is pink and red; the sun is slowly coming up. This scenery feels you with relaxing energy. This energy is a cloud of sparks, flowing throw your body, healing each part of it. It stats by crossing your left leg starting from the foot, goes up to the pelvis and down to the right foot. Then it goes back up to your belly, and it travels through your spine. When it reaches your heart, the energy expands, and you feel happy without any particular reason. Thus, you learn that this is your natural state. A sphere of energy spins in all directions in your heart center. Two tentacles of playful light flow from your heart to the shoulders, elbows, and hands. You feel rejuvenated. It’s a glorious feeling. Your neck dissolves like ether, it’s in a state of deep relaxation. Your face is soothed by the sun, rising slowly above the mountains. Your head feels light and tranquil. No thoughts. Only perceptions. In a state of pure inner peace, you turn your back to the sun. A young deer approaches you confidently. You open your hand to receive something. You intuitively know it. The deer opens its mouth and a tiny ball of golden energy surrounded by circling sparks floats in the air towards you. You can play and manipulate this ball. It feels so good, and child-like happiness fills your body. You chose to eat the tiny sphere. You close your eyes for a second, and the wild messenger has already disappeared. In front of you, the gate of a beautiful forest welcomes you. You step in, careless. The perfume of the woods, so earthy and fresh, makes you feel at home. You’re in the middle of a lush forest, and it’s the best place to be right now. Three birds, blue and yellow, flutter around you, singing. You understand the message in spite of their ancestral language. You close your eyes and open them. You notice your surroundings. Everything is meaningless. So beautifully meaningless. You understand that neutrality is the fundamental principle of reality. You smile from within. Circumstances do not affect you. You feel connected to everything. You feel your true nature.  Wherever you physically are, you feel at home, at this precise moment. This moment is all that ever exists. You look around and feel one with everything.

Take a slow deep breath.


And out.

Close your eyes.




Exploring The Vehicle. Guided Meditation


Picture: Blue Heron by Shannon Holt




I’m excited to introduce a brand new project that synthesizes my passions for writing and helping people on a practical level. This series is something almost unprecedented on Sunshower. In fact, here’s an extract of my short story Going To The Big Something Out Of Skye which represents the prototype of this new series:

“Sit back, relax. I want you to feel your body, I want you to feel the vital energy that activates your limbs. The energy in your toes, ankles, calves, knees, thighs, pelvis. In your belly, torso – breasts if you happen to have a couple – shoulders. In your fingers, hands, forearms, arms. In your neck, feel your neck. Ultimately, the head: full of thoughts, worries, desires, fears, ambitions. Get rid of those, please. It’s easy: just be aware of the electromagnetic energy in your head, and in your whole body. Now feel your chest, feel your heart-center and relate to it as the core of your being. Close your eyes for a while. Now that you’re reading again, try to maintain your awareness of that subtle electric sensation in your whole body as long as you can.

Now you’re ready to read this…”

This little intro – kind of unusual for a short story – is meant to set the mood for your reading experience. In this project, I’ll provide similar content, with a small difference. These written meditations are meant to set the mood for your daily life experience. You just need to sit back, relax and let your imagination do its thing. These meditations are a great fit for a bus ride, coffee time or tea time, queueing in the post office, waiting for a train – you get my drift. They’re suitable for all those moments in which you could indulge in unconsciously scrolling your social media feed or reading articles you’re not really interested in. Nothing wrong with these, but you maybe want to devote these lapses of time to your own well-being, which in turn will positively influence other people around you. So, you could see it as an all-time-good tiny practice of self-love. For a deeper practice, though, I advise you to find a relatively quiet spot, cut the blue lights (night mode) of your electronic device, and have your neck supported or straight along the line of your spine. Are you ready to start?


Exploring the Vehicle

From 10 to 30 minutes

Let’s start off with some deep breathing. Breath in as much air as you can take. Slowly release it, feeling your body relax deeply. Let’s repeat it once again. Breath in… and out. Let’s do it a third time: slowly breath in; slowly breath out. With each breath, feel more and more relaxed. If you need it or feel like doing it, you can repeat it again to a maximum of five breaths.

Better. Now, you might not be familiar with the next practice, but there’s no hurry, you have all the time to repeat it and feel more comfortable with it. You’re going to focus on your body internally, literally exploring it. We’re going to feel the whole structure of the body bit by bit. As you read through the meditation, stay in each part for as much as you can, then move to the next. However, you can follow my words at the pace you prefer, depending on how long you can practice.

Let’s start by bringing your awareness in your left foot without looking at it. Feel the muscles, the bones, the nerves, the blood flowing in your veins. Now, let’s focus on the toes of your left foot. In the same fashion, feel the sole, the heel, the instep. Move up to the left ankle, and linger there for a moment. Let’s focus on the left shin, gently, without judging the sensations you feel there. Anytime you feel pain or other unpleasant sensations during this meditation, just be aware of them – there’s no need to change them. From the shin, let’s move to the knee. Up to the thigh, and give yourself the chance to feel its big muscles and the skin enveloping them. Now you can feel the whole leg relaxed, alive, previous tensions disappearing. Therefore, we can move to the right foot. Feel your toes, sole, and instep. Up to the right ankle. Focus, now, on the right shin, deeply. Right knee. Then, right thigh. Deepen your perception there. In the end, feel the aliveness in both legs.

Now, we can move to the upper body. Starting with your left hand. Feel the electromagnetic energy of your nerves. If you cannot perceive it very clearly at the beginning, it doesn’t matter, in time you’ll deepen your sensitivity. Bring your awareness on your left fingertips and scan the length of your fingers to the palm. Feel the left palm. You can move to the left wrist. Your left forearm. Your elbow. Your bicep and tricep. And up to the left shoulder. Feel the entire arm relax. Imagine the energy you feel expands out of the limits of your physical arm. In the same fashion, move to the right fingertips, through your fingers and right palm. Feel your right wrist. Right forearm. Right elbow; bicep and tricep. In the end, feel your right shoulder. Now both your arms and legs are relaxed. You can feel the field of energy inside them and beyond. Let your awareness rest on your limbs for a while.

Thus, we’ll mentally scan your torso. Starting off from both glutei. Moving on the front, we feel the sexual area, relaxing it. We move up to the lower intestine and abdomen. Let’s feel the whole belly, including the internal organs. Move up to the ribcage muscles, pectoral muscles, and breasts for women. Let’s go back down to the lower back area. Relax deeply, and move your awareness up through your middle and upper back. Feel the whole torso relax, expand.

Now, it’s the neck’s turn. Bring your attention to your neck. Scan it, starting from the base, up to the junction with your cranium. Slowly, repeat this process a couple of times. Then, imagine the field of energy in your neck expanding outside the limits of the skin like a cloud. Gently release any tension in the area.

We can now move our conscious perception to the head. Feel your jaw release – without letting it fall. Your chin; your cheeks. Feel your tongue relax. Your mouth, your teeth, and gums. Feel your nose, eyes, and sockets. Your ears. Eyebrows and forehead, from the bottom to the top. Be aware of your physical brain and relax it. Feel the scalp. The whole head is now energized and relaxed.

Now that you’re aware of your entire body you can direct your focus on the parts that need it the most. If you feel any pain or tension, be aware of it and kindly observe it as it is. If you can, maintain your focus on the relaxed parts as well.

Take a deep breath in. And out.

Close your eyes for a moment.