The sun is the most powerful source of energy in our world. There is nothing around us that its light does not influence, and Earth responds to its energy in countless ways. Because all the beings on our planet are composed of this brilliant, luminous energy, we are all connected.

Sunlight is a wonderful healer in its own right, and in fact our bodies make vitamin D - needed to absorb calcium and other nutrients - from the ultraviolet rays of the sun. Ten minutes of the noon summer sun, or 30 minutes of midday winter sun, is enough to give you the requirement.

Combine a moment to soak-up-the-sun with this thoughtful meditation called Illumination:

1. This meditation is performed while walking, preferably outside in nature. Begin with a recapitulation of some special moments in your life. Call to mind a moment in your life that was filled with love and light. Try to feel or relive that moment all over again. Travel deep into the memory and try to keep this feeling with you as you walk. When you feel ready, find another moment to recapitulate, and another after that — perhaps a kiss shared with someone you love, a hike to a beautiful place, the moment of attaining a long-worked-for goal. As you walk, let the memory of these moments fill your body with light, each one making you shine brighter from within.

2. When you sense this light within, be sure you are facing the Sun as you move — feel his warmth and energy entering your body, his unconditional love and nierika (power, essence), then take that nierika and join it with the light emanating from your body full of memories so that you are all light, inside and out. You are now walking as a little Sun upon the earth. The same attributes of Father Sun emanate from you. Hold onto this feeling as you continue.

2. The second part of your practice begins as you leave your walking place and begin to return to your everyday world filled with human interactions. Now comes the time when you fulfill your destiny and share with those around you the light and energy you have received. Remember that the goal is not judge or change anyone, but rather to radiate your light so that others may absorb it. Even if you say nothing to those around you, you can send your good intentions and love directly to them — simply feel the light moving from you to them unconditionally and silently. Return to this walk often — perhaps each day — to transform yourself and others.