• Move into a spot where you can face the east, in a meadow or park or field or by the ocean if possible.
• Bring your attention to the earth beneath your feet and get a sense, in whatever way you can, of the sounds of the earth.
• Then, bring your attention to the sky and get a sense, in whatever way you can, of the sounds of the stars, the moon and the space.
• Then get a sense of your own energy and know that you are the place where the earth meets the sky.
• Now pay attention to the way the sky in the east lightens as the night transforms itself into the day.
• Feel the energies of the earth and the sky filling you, and flowing through you, and moving out of you to their next expression. Constantly flowing, filling and flowing.
• Feel your own self as the sound of the universe, and watch the sky.
• Greet the morning with tenderness, knowing that this is the loss of what has been and the beginning of what is to come. This moment. Right now. Feel the tenderness of the moment.
• Feel your appreciation for the new day. And as the sky lightens and the sun comes up, thank it, thank the earth, thank the sky and get on with your day, knowing that you are the place where the earth meets the sky.

For non-morning people, make it a sunset.

There are no right or wrong ways to do a meditation. The instructions are guidelines; adapt them to who you are and to your needs at that particular time. Be curious about the process itself.

Remember most meditations become richer the more you practice them. They reveal more of themselves. It can take practice to remember to do a meditation when you need to, and it can take practice to go through the steps. But that's why it is called practice, and for most of us, we practice for the rest of our lives.