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Section 12
Track #12: Finding the "Little Sun" Inside You

Table of Contents | NCCAP/NCTRC CE Booklet

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Note-Taking Exercise

If you would like, journal below your response to the “Little Sun” Exercise:

Transcript of Track 12

The last track provided you with specifics regarding creating words that heal via the creation of affirmations.

This track contains a guided visualization called Your Little Sun. I hope you play this track often to decrease stress as you drive home from the facility, once you get home, or during a rare break at the facility.  This Tracks along with Tracks 13, and 14 provide you with experiential exercises in which you are given specific stress-reduction activities to practice.

This exercise is best done with your eyes closed, if possible, as you sit comfortably in a calm, relaxed state. 

Begin by calming yourself with slow breathing discussed on previous tracks.  Now relax your body as much as possible.  MUSIC

Picture a Little Sun in the sky a few feet above your head.  This little Sun is very bright and shiny.  Close your eyes if possible.  You are picturing this Little Sun in your mind’s eye and feeling it hovering over you.  This Little Sun is full of energy… it is bubbling over with an enormously abundant supply of Life Energy just for you.  There is no energy crisis here—the Little Sun’s energy supplies you boundlessly.  It is a joyous, happy Little Sun over your head—untainted by any mental, emotional, or social energy.  The happy Little Sun is truly pure Life Energy.

Picture a small circle on top of your head, and let the circle expand.  Feel it opening up.

Lower the Little Sun through the circle and bring it into your head, brightening up your head from the inside.  Feel the glow of the Little Sun as its light fills your brain.  Continue bringing the Little Sun past your head, into your neck.  See it being very bright and shiny in your neck.  Try to feel its light in your neck.  Breathe.

Bring the Little Sun past your neck and into your chest area.  Feel where the center of your chest is, inside of you, and take your time feeling that space within. Breathe.  Let the Little Sun come to rest in the center of your chest area, which is its home.  Picture your Little Sun shining there, very brightly, and feel the center of your chest area at the same time.   Now, connect these two sensations of your chest, and of the shining Little Sun you visualize inside of your chest.

Now, let the Little Sun’s light radiate all throughout your body, filling you, as if your body is an empty shell, and the light is liquid light.  As the Little Sun stays in the center of your chest, which is its home, let its light radiate out—filling up your head and neck… (pause) filling your shoulders (pause), your arms (pause), hands (pause)  and fingers (pause).  Feel the light fill up your back (pause), your spine (pause), your chest (pause)  and your torso (pause), your hips (pause), thighs (pause), knees (pause), calves (pause), feet (pause), and even your toes (pause).  

See how brightly your Little Sun can shine.

Continue picturing your Little Sun radiating and shining its light, filling up your whole body with light.  FEEL IT as you picture it. (pause) Enjoy how you’re feeling,(pause) for this is how you begin the wonderful process of generating greater Life Energy within yourself, by recalling this visualization and feeling you can instantly create calm by saying the words "Little Sun" to yourself.  Now, hold this feeling for as long as you can.  MUSIC

As you continue practicing this guided meditation, ask yourself...
Did you feel any warmth in your chest area?  With practice, your Little Sun will grow brighter and spread even more warmth and positive emotion inside your chest.

When you locate the source of your own energy, you can tap into it whenever you want.  This can feel invigorating as well as soothing at the same time. And you can make it last as long as you like.

You will be able to decrease stress whenever you want .

Mastery eliciting the glowing feeling inside of you in connection with the words ‘Little Sun’ will take practice.  There are two ways to practice feeling your Little Sun. One way is to practice Daily, and with full concentration, focus for two to three minutes with the goal of finding and opening your own Little Sun.

A second way to practice is frequently throughout the day, and especially when stressed, quickly picture your Little Sun brightly beaming in the center of your chest area.  Feel it.  Even 2 seconds is enough! You are opening your energy faucet little by little, more and more.  You are evolving yourself energy-wise and reducing stress.

The next track will provide you with an additional way to quiet your mind and de-stress through the use of tones or sound you make.