The garbage truck is storming down the dark alley
The cacophony of its approach
A counterpoint to the stillness I had sought
Reminding me that sound exists
Only because of silence

Now the smell reaches my chair
Sour rot and putrid sweetness
A testament to the endless fecundity of our world
And another kind of counterpoint now
To the fresh air blowing in off the lake

The round blue hump of the truck Heaves into view of the dawn’s light
Pausing for a moment down the breezeway
To swallow the remains of my modern life
And then it’s gone
Punctuated by the return of my fresh, still morning

This is exactly the lesson I had sought
A reminder that the silence, the air, the dark
The space
Is the beginning and the end
Out of which all things arise
The sun and the smell
Come from this place
Which is inside of me

Just as the moon reflects the light from the sun, so the mind reflects the light from your pure consciousness.  And just as the moon goes through its phases, so do you.

There are days when the world sees only a sliver of the brilliant, joyous being that you are because your back is turned to the world in bitterness, hatred, jealousy or greed. These are the times when we let the petty circumstances of our lives rule our hearts and we focus only on abstractions, obsessing about past wrongs or imagined future injustices.

But just as the moon has cycles, so do we.  We circle back into our hearts and find the eternal star that lights our souls and reflect that light with beautiful, round, bright clarity back down into the real world and become a light for ourselves first and foremost; but then also, miraculous as a moon rise, we become a beacon for others to see and to guide them home to their own hearts in the here and now.

Inspiration: House of Pain

In the place where your bones
Grind up against your nerves
There is a sharp agony 

In the place where your mind
Dissolves into your heart
There is the fear of letting go

In the place where your desire 
Confronts reality 
You suffer what could have been 

This is the place where you live
Enter in
And be transformed 

~ Danimal Jonez

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Meditation Guide:

The poem above is a meditation on non-duality, which can sound intimidating, but the core of non-duality is really just the idea that we are one with our surroundings and with what happens to us.

Don’t think about aches and pains as happening to you, think of them as simply a fact - like gravity.

Don’t identify with your thoughts, they pass through your mind like clouds through the sky. Notice how they constantly change. One minute you can be angry at someone and the next thinking about how much you like them. Your mind can’t make up its mind.

And especially don’t wish anything about this moment was different. The day you are having is the day you are having. What’s the point in wishing it was different? It doesn’t change the day, it just changes how you feel about it.

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Three Minute Therapy

As you watch the three minute Sunrise Short, consider the thoughts above and the poem and how the world within and without is happening whether you like it or not. So if you can learn to accept them, you will be on the road to enlightenment and you’ll find you’re a lot happier in your daily life.

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Sunrise Deep Dive - Acceptance

If you are suffering from severe back pain, you will say that you are having back pain, as if the pain is something that is happening TO you. But at other times when talking about your body, you might say, “I feel amazing.” At which point you are completely identifying with your body as if your body was you. So which is it? Is your body, with its aches and pains, something that happens to you or are you and your body one thing?

Buddhists would say that you are not your body, that you are much more than that. But that your body is within your awareness and so is an inextricable part of you. In other words you are not your body, but your body is also not something that is happening to you. The pains you feel are simply a part of being, something to be aware of like the weather, which is also something you can do nothing about. You can accept the pain and work through it or you can rail against it and allow it to make you unhappy. Same thing applies to the weather.

Another part of your life that you deal with every day is your mind. People often talk about the fact that they can’t turn their brain off or that thoughts are driving them crazy. In this instance, it is important to not think of your thoughts as being the same thing as you. Again, they are a part of you but they are not you. You can learn to watch your thoughts go by without identifying with them. This is what is meant in the poem by having your mind dissolve into your heart. Once you learn to let your mind chatter without feeling like it is YOU who is thinking these thoughts, your mind naturally dissolves into your heart and it will not disturb you nearly so much any more. Thoughts can also be like the weather. They can be terrible, but you can decide to simply deal with them in the same way you deal with bad weather: you go about your day and don’t let it bother you.

The third example in the poem of where acceptance can bring relief is in the area of desire for anything to be other than what it is. If you wish that others were behaving differently or that other circumstances in your life were different such as where you live or what you do for a living and reality is not meeting those wishes then you very often suffer by wishing those circumstances were different. In this case people mostly think that these things are happening TO them. But if you can learn to look at these things as being just a part of the experience that is YOU, like the weather, like your health, like your thoughts then you can accept them as just a part of the real you, the you that observes all of these things happening and accepts them as they are.

Finally the poem invites you to accept that senses of your body, which include the ability to feel pain, the thoughts in your mind and even the world around you as all just a part of the experience of life that is you. They are the house that you are living in and you are acting as if they are outside of you. Open the door to come into the house with all of these things that you hold as separate and you’ll find when you do that you were inside the house all along.

As you watch the full-length sunrise, think about letting everything in and accepting it. Toward the end as the sun fills the screen, let the totality of your world fill you up with love and acceptance.

Peace.

_______________

Sunrise Notes:

This was a point in the summer when the sun had moved around to shining directly down the channel between the lakes right as it crested the horizon, so I knew I had to put the camera there to get a video of what that looked like and I was super happy with the result. The sunrise was also dramatic from other views. Here are a few pictures I took that morning.

In the place where your mind
Dissolves into your heart
There is the fear of letting go

In the place where your desire 
Confronts reality 
You suffer what could have been 

This is the place where you live
Enter in
And be transformed 

Inspiration: Sun Day

on sun-day they say god rested, 
basking in the glory of creation.
and so should you they say
bask in the glory
of

the sun, but also 
the clouds that hide the sun,
the rain that falls from them, 
the trees that lift their arms in praise of all, 
and maybe most of all the unseen.

the tiny bat that comes only out at night for instance, 
and at any rate doesn’t need the sun to see.

the bat hears 
the sun’s absence, 
which is also holy.

you can only see what is illuminated in contrast to what is not.
how else could you ever learn to be grateful?

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Meditation Guide:

This primordial scene allows your mind to wander as you take in the the slowly lightening sky. You can almost imagine the world is new and unspoiled by the touch of man.

Allow your mind to unfocus into the soft visuals of the mist and listen to the chorus of birds greeting the day. Surely you need nothing more than what you have been given, seeing how extravagant the gifts that you have already received!

The little tree on that island has looked like that for the 60 or so years I've been coming to this place. It's always been that size. It has everything it needs on that little island and it doesn't ask for more. A person might wish to have more soil to grow bigger, or a warmer climate where the winters aren’t so harsh, or maybe shelter from storms.

Try to imagine how completely satisfied that tree is with it’s place in the world. It asks for nothing and in return is given everything.

Be like that little tree. Accept what is given with gratitude. It is all you need to thrive.

Three Minute Therapy

In this three minute Sunrise Short, spend the time just focusing on your breath and let yourself be drawn into the scene. Every time you catch your mind wandering, bring your attention back to your breath and the sunrise. See if you can, for that little time, not hear any words in your head. They may come, but don’t listen to them. Don’t give them your attention. Hear only the birdsong. See only the misty lake. Focus only on your breath.

Sunrise Deep Dive

Below is a mediation I wrote thinking about what my mind really needs. As you watch the full length video, contemplate the difference between you and your mind. You are not your thoughts.

What does my mind need? 

It thinks it needs to understand: understand life, understand the world, understand what is happening right in this very moment and what is going to happen next. It needs control so that it can feel safe. And it thinks that if it understands those things and controls them, that it WILL be safe. 

My mind needs to fool itself into believing that it has this control.  Control of what?  Of everything. For instance, it thinks it controls this body.  It can move this body in certain ways. But the body has its own ideas about how much, how often and in what ways it can be moved. 

When my mind tells my body to run, it runs. And so my mind smugly believes it made that happen.  Does it know HOW to make the body run?  It doesn’t know how to make the nerves fire to make the muscles twitch in the right ways. My mind doesn’t even know what mechanisms to employ to keep this body upright. It knows the inner ear is involved. But it doesn’t really know what that means. Something about liquid. My mind can’t make it sweat to cool itself when it runs. My body does that. Sometimes when it really gets itself worked up, my mind can get the body to sweat, uncomfortably and  in sympathy. But it can’t tell the sweat glands to start pumping out water.  Or to stop. 

And now my mind is busily thinking of all things it doesn’t control in the simple act of running. Breathing for another example. The mind can decide to hold the breath and the body complies - until it doesn’t. Blood: no idea how that works. Heart pumping: my mind can sense that and worries if it doesn’t sound right. And if the heart really starts going haywire, it becomes something happening TO the “me” that my mind needs to believe it is. 

Sight, hearing: how do you operate those? And on and on.

And so my mind needs to distract itself from thoughts that make it feel out of control. For instance, better to keep listing things it can’t control than to think about how quickly that list illustrates what a minuscule part of any moment a person controls.   

So stop

Start over 

Rain falls when and where it will…

This is what I need

But first, who am I talking about?

This I is different from the “I” that is the thinking mind. The mind that believed that it was the only “I” there is or can be. The “I” that thinks it controls things. The “I” we are raised to be. The “I” that goes to school and gets a job, has a family, has hobbies and opinions. The “I” that is identity.  

No, this other I has a broader point of view about what my mind needs: for instance, it needs to not worry. NOTHING is under its control. It can’t even control what it thinks about. Thoughts come and go and it diligently THINKS them. 

My mind needs to rest in the place that was known before it thought its first thought, before it robed itself in the ornaments of selfdom, in the place where it just IS. 

My mind needs to know that it is a tool, an apparatus if you will, for experiencing this life and nothing more, and to relax in that knowledge. It needs to feel the joy that comes with surrendering the illusory control. It needs to not worry about what comes next because that is unknowable. And the past is the past, nothing to be done about that. 

Instead my mind needs to focus on NOW.  It needs to revel in now as it flows by. It needs to enjoy what comes next with no expectations and be ready to embrace whatever that experience is and to the fullest extent possible. It needs to let go. 

And my mind needs to be happy.  That most of all is what it needs.

Sunrise Notes:

If I had to pic just one sunrise this summer. It would probably be this one. I couldn’t stop taking pictures. Here are just a few.

Inspiration

The Void by Danimal Jonez

We swim in a vast ocean
It holds us gently in the hands of creation 
Which is transgression and forgiveness 
The bullet and the bandage
The birth and the love

We are all of us bright stars
Born out of cataclysm 
Spun like a whirlpool, an idea
Into a bright form of time 

How brightly we shine and how beautifully
How shocking is the beginning
How surprising is the end
When we spin out suddenly or slowly 
Like a super nova or a cloud of gas

Both still borne up with a smile 
From god and a knowing wink
That the void has us in his fervent embrace 
And couldn’t drop us if he tried

___________________

Meditation Guide

Meditation is the practice of seeing the world from the inside out, embracing the silence inside the noise, the darkness inside the light, the stillness inside the busyness.

As the poem shows us, we are born up by the void, embraced and loved by it. It gives us shape, we give it meaning. If there was no space between us, we would not be able to distinguish ourselves one from another. The space DEFINES us, not the other way around.

So notice the silence in between the bird calls. This is what enables you to hear them. Notice now the water separates the shores of the lake. See how the sky holds darkness and then light. We wouldn’t know light without the darkness.

Breathe and be still like the water of the lake that holds up the water lilies and reflects the light of the sun.

___________________

Three Minute Therapy

In this three minute version of the Sunrise, focus on the breath between the bird calls, the vastness in the sky, the shore of the lake, the gaps between the trees: in other words the space between things. You are alone in this world, but how could you not be? If you weren’t separate from everyone else, you wouldn’t be you.

Emptying your mind of all the THINGS and focusing on what is NOT visible is a great way to relax and give perspective on your life. It’s also a great way to increase your gratitude for those things. You often take them for granted, but you wouldn’t be you if they weren’t over there, separate from you.

____________________

Sunrise Deep Dive -
Creation Is An Act of Forgiveness

In The Void I pair the words “transgression” and “forgiveness” as if they were opposite sides of the same coin. And in a certain way of looking at it, they are. I stumbled upon this idea this past summer, that creation is an act of forgiveness. A great example shown in the most extreme form is that our entire solar system, and by extension all life on earth, can be viewed as a cosmic act of forgiveness.

Billions of years ago, another star existed for an unimaginable amount of time and eventually exploded out into space. And during the impossible span of its existence it created, starting from the basic building block of hydrogen, every single atom of every element on the periodic table that exists on our planet today and in your body. Over time, as the star aged it had to fuse heavier and heavier elements in order to keep burning. Imagine that: in its death throes, the star literally created the oxygen you’re breathing, the iron in your blood and the calcium in your bones.

And then, in a cataclysm beyond understanding, the star exploded destroying everything for millions of miles around and created a vast cloud of gas consisting off everything it had forged in the furnace of its life. Perhaps that were other worlds orbiting that star that also get consumed, destroyed and vaporized into space. This is definitely an event of catastrophic destruction from the point of view of that solar system and any life it may have contained.

But then, billions of years later, our solar system was formed, our planets, our moons, our oceans and mountains. Us.

Is that not an overwhelming act of forgiveness for the violence that had gone before? It’s why I say that for every terrible thing that happens in this world, every second when life moves forward is a benediction, an act of unconditional forgiveness.

A birth is an act of violence from a certain point of view, but the life that it creates is surely forgiveness for that violence in just the same way as the creation of this planet and the life on it are forgiveness for the cataclysm that came before.

Mediate on these deep thoughts as you enjoy the unfolding of this full-length sunrise. Be sure to adjust your settings in YouTube to view it in 4K!

Where does the sky end and the water begin?
Can you say exactly when the day begins?
Where is the line between life and living?
Does my mind live in my heart?
Can my heart abide in the world?
I can hear the sky
I can taste the night

I miss you

Inspiration

“The chief element of happiness is this: to want to be what you are.”

~Erasmus

The inspiration that I’m using for this sunrise meditation today is quote I came upon while I was recording this sunrise. It’s from Erasmus, who was an activist and thinker of the European Renaissance. He believed, as I do, that everyone has the ability and obligation to think for themselves and to not take anyone else’s word for what you should believe.

This quote stood out to me as it’s simplicity is what makes it so profound. Start with this seemingly obvious idea: you are what you are. Right? That to me means that you are what you are, EXACTLY AS you are. There’s no getting around it. You may be unhappy with any number of things in your life: job, relationship, body, health, age, looks, social status, wealth, the list goes on… And you may be working to change any number of those things in your life. But the fact remains that circumstances of your life at the time you’re reading this just ARE.

What you look like right now is how you look, isn’t it?

Where you are living right now is where you are living, isn’t it?

What your friends are right now is who they are, aren’t they?

You cetainly can’t change how old you are.

So you have a choice: you can want for those things to be different and be unhappy about it. Or you can want to be what you are and love yourself. And be happy. It really is that simple.

________________

Bonus Surprise Visitor

About 35 minutes into this video, you’ll see a beaver swim past the camera, busy as always with her inscrutable Beaver Business!

________________

Meditation Guide:

Learning to be happy with who and what you are IN THIS MOMENT is the key to happiness first and foremost. Almost all mindfulness guides will also tell you that now is where your power is to make changes in your life. I’m not going to go into that right now. Meditation is about being in this moment and learning to be happy with it can bring great rewards, suffice it to say. So how can looking at the video of this beautiful sunrise help you to be happy with YOUR life RIGHT NOW?

When I look at nature, and especially trees, I’m always inspired by the fact that every tree knows what it is completely and is satisfied. A tree cannot see out a better location to grow. It grows where nature has planted it and it is satisfied. It gets water and sunshine delivered to it right where it is.

• A tree doesn’t think that it would be happier if it was growing on the other side of the lake or in a different area of the world.

• A tree doesn’t constantly look at the weather report to see if it’s going to rain that week and then worry that it might now

• A tree doesn’t wonder if the weather will be too cold or too hot for the proper growing conditions.

A trees lifts its branches to the sky and is glad. And in turn it receives what it need to thrive, which is actually very little.

As you watch this video and watch the sky slowly brighten and the sun finally lift its head and begin the work of warming this side of the planet, think about what blessings these are. And they are given freely to you each day: light, warmth, air, water, sustenance. Do you have these things in your life?

Try for a minute to be happy with what you have only. Do not think about what you used to have in the past or what you hope you have in the future, what you want to be or do.

Decide for the course of this video to want to be just what you are right now.

Three Minute Therapy

In this three minute version of of the sun poking through the trees, think about how - without asking or even wanting it - the sun appears every day to shine through those trees in just the right amount. The water is kept warm by the earth, but not too warm - perfect for the beaver to swim in, the air is fresh and brings carbon that the trees need to grow and build their bodies and the earth is solid and provides a foundation to hold the trees up and support them in their long, slow lives.

Do you really need anything else?

Sunrise Deep Dive - What Does Your Body Need?

Watching this sunrise, I thought about what my body actually needs. Here are my thoughts:

Do I need this body to feel healthy?  What does that mean? It  mostly feels good, but there’s always something as the saying goes. And if you listen to what the world tells you, there are millions of things you should be worried about. And you should worry if you have the right insurance, the right doctors and the right pills. Don’t listen to that world. It will lie to you for its own ends. 

Science does work miracles - and they are all around us: start with the appendectomy that allowed this body to continue past age 10. But because of those real miracles, we have millions of snake-oil salesmen selling us creams, ointments, gels, pills, shots and diets promising that you’ll feel better, look younger and be happier if you exchange money with them for their wares.  It’s a time-honored tradition going back to the beginning of time. Belief is simultaneously one of our noblest attributes as well as one of our greatest failings. 

The original snake-oil salesmen had it better, I suppose. They didn’t have to spout disclaimers at the end of their pitches. I guess they waited until the crowd came back with a pot of tar and a bag of chicken feathers. Then I imagine they spoke at least as fast as the people at the end of television commercials. 

So I listen to that world less and I am learning to listen to this body more. It tells me what it needs.  

It needs walks. It needs home-cooked meals. It needs vegetables and fruit. And plenty of them. It needs to move. It needs fresh air and sunshine. It needs to not sit inside all day staring at a screen. 

It needs less alcohol. 

My body needs to be touched and loved. It needs to be respected for what it has gone through, but not indulged too much. These aches and pains are badges of honor for life as it has been lived thus far. I plan to keep on collecting them until it gives out.

And then when I am done with my body or it with me, it will need finally nothing. For it is after all only a necessary vehicle for this instance of consciousness. Creation needs this body that it might experience another deliciously perfect point of view, peaking through the pinhole of my mind into the gloriousness of its own creation. 

We are all points of light. And this body, in it’s sublime, imperfect perfection, will be shed in exchange for another and another until we are all burned in the final conflagration, only to be realized again, coalesced out of stardust, and ready to dance, once more, the dance of life. 

Enjoy this full-length, 100% all natural, authentic sunrise (be sure to watch in 4K!):

Sunrise Source

The Danimal Jonez Sunrise Collection are all come from Killarney Provincial Park in Ontario, Canada, an area of rugged, natural beauty that is largely untouched by man to this day. Killarney Park is located at the very northern border of Georgian Bay, which is part of Lake Huron.

Although the Laurentian Shield is among the oldest surface areas on the planet, with some areas dating back to 4.2 billion years ago, the Great Lakes were only formed since the last ice age and many of the lakes in Killarney Park are probably only about 3,000 years old.

Lake Ishmael, where these sunrise were curated, is deep inside the park where few visitors ever manage to find their way. I’m proud to bring these delicate, pristine views of the world to your attention. The water is so clean, it can be drunk unfiltered from the source.

And these sunrise are so fresh, they can be savored over and over for your enduring pleasure and enlightenment.

Video Shorts

You can visit The Danimal Jonez Sunrise Collection YouTube Channel to view
3-minute clips of all of the Collection Sunrises.

Inspiration: Unhappiness Is Just A Thought

You don’t need a thought to be happy. But to be unhappy, you need something to be unhappy about: a thought of some kind.

Happiness is your true nature, just as it is the sun’s true nature to shine perfectly down on the earth. Your thoughts are like the water, reflecting that light imperfectly, distorting it. When you focus on them, your true nature becomes distorted in the same way and you suffer.

So let them go just as they come. They are just thoughts. Don’t believe in them and they won’t trouble you.

It is not easy. And it doesn’t happen in an instant. And it never happens all the time. But isn’t your happiness worth the effort to try?

It’s the work of a lifetime.

________________

Meditation Guide:

As I watch a sunrise, I always like to think of the sun as a metaphor for my greater awareness. It is your true self, that always shines perfectly, unashamedly and without reservation. The sun shines it’s light and warmth on the world, uncaring as to whether the clouds are blocking it or the wind is distorting its reflection in the waters of your mind.

In this sunrise, the water is still and the clouds are reflected almost perfectly in it. Think of the clouds as your current troubles, be they with work or your home life or even crappy weather you are experiencing. When your mind is still like the lake, you can see the clouds for what they are, passing troubles that will blow away sooner or later. Once you allow them to pass, the clear like of the sun appears and shines down as a perfect ball of light and love. How clearly it shines, untroubled by the clouds. It is not even aware of the clouds. It is too busy broadcasting its loving message to be bothered by the insignificant troubles represented by the clouds

Three Minute Therapy

In this three minute version of just the sun cresting the hills, you can see how already the clouds are clearing out and starting to reveal a clear, untroubled sky. As you watch this, breath and reflect on the fleeting nature of your troubles.

Sunrise Deep Dive - Gifts in Abundance

As you watch the full-length sunrise reflect on what you actually NEED, which is very little. The beaver that chewed that log finds what she needs in her environment. The fish that swim in the lake don’t need clothes. The flowers in the foreground demand nothing and yet are given water and light and warmth to make their living in just a crack of rock. Even the mosquitos pestering the camera have done nothing to earn their right to be there, because existence is not earned - it is a gift.

It is one of the major precepts of buddhism that you really need very little compared to what you actually have. We are all weighed down by stuff. And we are encouraged endlessly to acquire more. So for the time you watch this video, allow yourself to need nothing. Let your breathing happen without your help. Your senses can function without you needing to DO anything. Watch as the sun slowly rises and brings light into the world. We do not need to DO anything to get the sun to shine down on us and fill the world with light and warmth. This gift is given freely also. So are the gifts of your body and your mind. Prodigious gifts.

Spend this time as if it were your birthday and you get to slowly unwrap appreciate everything you’ve been given. Surely it is enough.

Enjoy.

________________

Sunrise Notes:

This was a crazy morning. I had brought the dog with me to place the camera but when we went to get back in the boat she tried to jump in prematurely and she pushed the boat out into the lake. So I had to call my sister back at our cottage at 5:30am to paddle out and come bring us the canoe so we could get back home. In the meantime, we were getting eaten alive!

At the beginning of this video, you can see my sister still paddling around the lake on the right hand side of the image after she had rescued us. We headed back to dry off and warm up.

It was a beautiful sunrise back at the camp as well! As I watched the sunrise and sipped my coffee, here are a few of the shots I took from the next lake while this video was being shot.

The night has been gray and hot.
Only a few stars found the courage to 
Shine through the overcast gloom.

Though you tossed and turned and worried - what 
Would become of you and him,
And this and that.
Though giving in felt like some kind of failure, 

Still now you ventured forth into the darkness, 
Paddle dipping in and out of the water 
Like a heartbeat, steady
And sure of itself 
Through the gloom, 
Driving your little boat 
A little bit 
Forward with each stroke.

And lo, 
Just as you settle into 
Believing the morning will 
Progress into further darkness
And overcast sameness, 
The luster somehow stripped from the world,  
The boat emerges from the dark channel and
The part of you that Rages Against looks out.

There you see, 
At the edge of awareness, beyond 
The grey hills, reflected in the lake 
Of your still silvery awareness, your knowledge, your consciousness

The dawn,
The edge of light.
The new day. Like the first day.
Like every day. 

Darkness is just the promise 
That the light will return,  
And the reminder that love awaits always 
Just above the clouds. 

Welcome To My Sunrise Collection!

Each Sunday I’ll be publishing a new sunrise with associated inspirational materials and a mediation guide. It’s a thoughtful, relaxing way to ease into the week and get yourself into a better mind frame.

Every sunrise is guaranteed 100% real with no special effects or AI generated content. The natural sounds that accompany each sunrise are also 100% real, recorded at the same time and place as the video. No special effects or stock content ever. I’ve also included a selection of sunrises accompanied by music.

Below is an overview of how to use the Sunrise Mediation Guides.

If you love this idea and would like to view each specially curated sunrise, please consider becoming a subscriber!

Subscribe now

Get The Most Out of My Sunrise Meditaton Guides

Each Sunrise is accompanied by a carefully crafted meditation guide broken into a few distinct parts:

1. Sunrise Timelapse and Written Inspiration for That Sunrise

   You’ll get a 1-minute timelapse of the sunrise to give you a sense of how it unfolds. This is accompanied by the text passage or poem I’ve selected for inspiration behind this Sunrise Meditation.
   

2. Meditation Guide and Three Minute Therapy
   This section of the Sunrise provides guidance on how to focus your mind while watching the selected sunrise. It’s followed by a three-minute clip of the sunrise to give you a better taste of what’s in store as you watch the full-length sunrise. This is intentionally designed to get you further into the correct mindset as you watch, listen and slowly relax. For people who do not have time to watch the full sunrise, this is still a great way to calm your mind before you start your day!
   

3. Sunrise Deep Dive
   This section goes into more depth with thoughts to help focus and clear your mind as you watch the full-length sunrise. As you watch, pay attention to your breathing and try to sit back and objectively watch as your thoughts come and go. Don’t try to fight with them or suppress them. Just let them arise in your mind and then, if you don’t give them attention, watch them fade away. You can’t control them, but you can learn to not let them run away with your attention.