This is a guided meditation on light.
Beginning by finding a comfortable seated position.
If you find yourself in a chair,
Placing the feet flat on the floor,
The palms facing upwards,
Resting on your lap,
I encourage you not to be laying down for this meditation.
Bringing energy to this practice by being fully engaged.
Perhaps you're seated on the floor in a comfortable position,
Really stretching the spine from the root of the tailbone all the way through the crown of the head,
Lengthening.
Our gaze is lifted behind closed eyes,
As if you were looking out at a mountaintop and watching that sunset behind those peaks.
Whenever you notice your gaze drifting throughout the practice,
Continue to bring it back to this point.
Starting our practice with a simple body scan to release and relax.
Bring awareness to the feet,
Whether they're planted strongly into the ground,
All four corners touching the surface below.
Or if you're in a seated position on the floor,
Noticing any engagement with the floor around you,
Perhaps with your legs.
Seeing anything you're holding there,
Raising the awareness to the calves,
On the front of the shin,
Both of the knees.
Bringing awareness to the thighs,
If they're resting in a chair,
Feeling fully supported,
And if they're resting on the ground,
Knowing they can let go,
There's no more work for them to be done here.
They may have carried you around throughout this day,
So perhaps giving some gratitude for their strength.
Continuing to raise the awareness up into the hips,
Letting them settle in,
Release any gripping,
Making sure to find a comfortable position.
Noticing the tailbone and seeing if you can bring this subtle awareness to the vertebrae and the lower back.
Can you feel for them lengthening as you follow them up to the mid-back,
The upper back?
Feeling that strength,
The energy pulsing through the spine,
All the way to the upper back,
The shoulders,
Perhaps letting them fall away from the ears.
Releasing them down and back,
With the arms to follow,
Feeling heavy and just floating down,
Allowing gravity to do its work,
Releasing any fight against it.
Perhaps the tongue falls away from the roof of the mouth,
And any final expression is washed away from the face,
And the crown of the head,
Feeling this lengthening,
Like a tube of energy running from the crown through the root.
Releasing any last grips that you can,
Perhaps anything in the belly or the chest.
Release the constraints to allow the breath to flow.
Noticing where the breath pours into the body first,
Entering through the nostrils where it's cool to first touch,
As it flows down through the belly,
The diaphragm and the chest,
And back out,
Warming up on the exhale.
Starting to notice this breath and watching this flow begin,
Being the observer,
Releasing the control,
Like a wave.
On the inhale,
Repeating the mantra,
Hung mentally,
Silently to yourself.
And on the exhale,
Repeating mentally,
Saw,
Completing the cycle,
Almost like a wave of hung,
Saw.
Using this for the next moments,
Practicing following the breath,
Hung,
Saw,
Hung,
Saw,
Silently creating waves.
Keeping the gaze lifted,
Following the breath,
Hung,
Saw.
These thoughts entering in,
Releasing judgment,
And just noticing,
Noticing the space between breath.
And as you inhale,
Feeling a cool blue light come in with the air and the hung,
Swirling around the body,
Touching every cell,
Igniting it.
And as it leaves,
A warm,
Yellow,
Golden light with the exhale.
As the breath comes in,
Feeling that energy pour down that tube in the spine,
Filling up the root.
And as it comes back,
Coming through the crown,
As this light flows in and out,
There's a subtle awareness that there is a light emanating and glowing from you.
You are becoming this blue light,
And this energizing,
Healing light.
You can feel it in the toes,
All the way up the legs,
And the belly,
And the heart,
Reaching down your arms through your fingers,
And lifting through the crown of the head a blue,
Brilliant light.
As you continue to focus on the breath,
The light gets brighter as you quiet the mind further.
Enjoy this space.
May it be insulation.
On the next inhale,
Taking a deep sip in of this blue light and releasing with an audible exhale as the yellow warm light leaves the body.
Begin to notice any space created between thoughts,
Between breaths,
Between feelings and emotions.
Capturing this feeling,
This light and energy you've created.
Remembering that you can find this light at any time.
Whatever darkness we may experience,
Remembering this is always temporary and a light lives within us.
You can return to this light.
You can shine this light on others.
This light is your gift.
Thank you for practicing.
Give gratitude to yourself for showing up.
Namaste.
