Filling Your Body With Light

A deep and restorative body scan filling the entire body with light, starting at the feet and ending at the head. Vidyamala has been leading Body Scans for decades and is steeped in knowledge of the benefits to be gained from profound and deep body awareness. By resting deeply during the Body Scan the parasympathetic nervous system is stimulated, boosting the immune system and restoring well-being.

Transcript

Body scan meditation,

Filling your body with light.

To begin with,

Settling into your posture,

Allowing your eyes to be lightly closed if this is comfortable,

And allowing your weight to settle down through the points of contact between the body and the surface you're resting upon.

This will probably be the back of the head,

The shoulder blades,

Back of the ribs,

The lower back,

The elbows,

The hands,

And any points of contact between the legs and the floor or the bed.

And now resting your awareness inside your breathing,

Feeling the breath flowing in and flowing out of the body,

Being aware of all the different sensations in the body as you breathe.

Being careful not to alter the breath.

Just rest your awareness inside the natural breath,

The wave-like motion of the rhythm of the breath in the body.

And see if you can give the whole weight of the body up to gravity,

Allowing the earth to hold you and support you as you lie here.

And now very gradually inviting your awareness to rest right down inside the toes,

Inhabiting your toes fully with awareness,

Being aware of the big toes,

The toes next to the large toes,

The middle toes right down to the small toes.

And if you can't feel your toes directly,

Don't worry.

Just become aware of the absence of sensations.

And now imagine all of your toes being bathed in light,

Being saturated with healing light.

Maybe there's a softness with this light that fills your toes.

And now allowing the sense of light to overflow and pour down into your feet,

Being aware of the sensations in the soles of the feet and the tops of the feet.

Imagine that the whole of each foot right up to the ankle is saturated with lightness and softness,

Allowing the feet to fall away from the ankles.

And if you feel any tension or tightness or holding in the toes or the feet,

Just forming an intention of letting go,

Perhaps letting go a little bit more with each out-breath,

Letting go into gravity.

And now allowing light to begin to flow up into the lower legs,

To pour into the lower legs so they become saturated and drenched with light.

The calves and the shins,

The inside and the whole surface of the lower legs.

If you've got discomfort,

Allowing the light to flow inside the discomfort,

To soften.

And now the light flows on up to saturate the knees,

The front,

Sides and backs of the knees,

The inside and the kneecaps.

Imagine the whole knees being completely full of light.

And now the light continues to pour up the legs to completely saturate the thighs.

Just being aware of whatever you're feeling in this part of the body as you gently breathe in and breathe out.

Allow both legs to rest fully in each moment with a sense of a damping full of softness and light.

And now coming up to the hip joints,

Being aware of any sensations in the hips.

And if you feel any tightness or any pain,

Allowing the breath to flow into this area and letting go a little with each out-breath.

Imagine the hip joints are being soothed by healing light as the light soaks into all the different parts of the hips,

Easing discomfort or pain.

So the hips are completely full of light,

Drenched in light.

And now allowing the light to flow up into the base of the spine and the buttocks.

Allowing your weight to settle down through this area,

To settle into gravity.

Allowing the light to ease in a discomfort you may feel in the buttocks or the lower back as you breathe in and as you breathe out.

And now allowing the sense of the body being saturated with light to flow into the front,

The area beneath the navel.

Being aware of any sensations you feel here,

Any holding,

Any tightness.

Again using the breath as best you can to soften and let go.

You may be able to feel the movement of the breath,

A swelling of the belly as you breathe in and subsiding as you breathe out.

Letting your whole abdomen and belly be full of light as it's gently massaged by the breath,

The internal organs and the surface of the belly.

Full of light,

Full of softness,

Full of the gentle movement of the breath.

And now allowing the light to pour up through the navel and feel how the whole soft front of the body between the hips at the bottom and the ribs at the top is saturated with light drenched in light as it's gently massaged by each in and out breath.

Can you let the breath be natural?

Letting the breath breathe itself.

In and out.

And if you feel any tension or any tightness in this area,

Using the breath to soften,

To let go a little bit,

Perhaps particularly with the out breath.

And now allowing your awareness to fully inhabit the chest area and allowing light to pour into this area,

Into the lungs,

The heart and the ribs as you feel all the different movements and sensations of each breath in this area.

Allowing your whole chest area to be full of radiance,

Tenderness and ease.

And now returning once again to the base of the spine and imagining light gently flowing up through the whole spine from the very bottom to the very top.

Feeling it flowing and seeping into every nook and cranny in the spine and all the back muscles on either side.

So the whole back becomes drenched in lightness.

And if you feel discomfort or any pain in the back of the body,

Then breathing with these sensations,

Allowing them to be soothed by the breath and light,

Perhaps softening a little bit with each out breath.

Allowing the whole back of the body to be rocked and cradled by the rhythm of the breath.

And now coming out to the shoulder joints,

Allowing the light to pour into them and bringing your awareness to any sensations or lack of sensations in this area.

As we rest here,

We may feel a softening and opening around the shoulder joints as they become fully saturated with light and saturated with the breath.

And allowing the arms to fall away from the shoulders as you give the weight of the arms fully up to the surface they're resting on.

Moving your awareness down inside the upper arms as they become full of light,

Saturated with light.

And the light pours down into the elbows,

The lower arms and the wrists.

And now the whole of each hand becomes saturated with lightness and softness.

The palms of the hands,

The backs of the hands and the fingers.

If you've laid your hands at the sides of the body with the palms facing upwards,

Being aware of the shape of the fingers as they rest here.

And if your hands are resting on the body,

Being aware of the sensations of contact between the hands and the body.

Feeling the movement of the body as you breathe.

Allowing each hand and all the fingers to rest fully in each moment,

Full of light.

Full of rest.

And now allowing your awareness to flow back up through the arms,

The elbows and the upper arms to the shoulders.

Allowing light and awareness to pour up into the neck.

Drenching the muscles of the neck with softness and lightness.

For many people this is an area of tightness,

Discomfort,

Ache,

Even pain.

As you lie here with your head supported by the cushion or pillow,

Can you allow the neck muscles to soften into ease and light?

As you let go of holding onto the head with any sense of effort.

And now allowing awareness and light to flow up into the back of the head,

The crown of the head,

The sides of the head.

And pouring over to the forehead,

The broads expands between the eyebrows and the hairline.

And allowing light to flow down into the whole face.

Gradually saturating the whole face as you let go of strain and holding.

Allowing the light to soften the whole face.

And being aware of the eyebrows,

The space between the eyebrows,

The eyes,

The cheeks and the mouth.

Being aware of where you've placed your tongue in the mouth,

Allowing it to be soft.

And allowing light to flow into the whole jaw,

Checking you're not clenching your teeth in any way.

Letting the whole head be saturated with light,

Softness and ease.

And now broadening out your awareness to include the whole body.

Allowing the whole body to be saturated with a soft and warm light.

Feeling all the different sensations and movements as the breath flows in and flows out of the whole body.

Being aware of the wave-like motion of the breath,

The inflow and the outflow and the rhythm.

The only movement in the body is coming from the breath.

Can you let it be effortless movement?

Letting the breath breathe itself as it massages the whole body.

A whole body that is completely saturated and drenched with light.

And very gently beginning to bring this meditation to a close.

Beginning to move the body a little.

The fingers and the toes.

And gradually taking the body into bigger movements.

Being careful not to hold the breath.

But take the breathing with you into movement.

And when you're ready coming into an upright position and continuing with the activities of your day.

And seeing if you can take the sense of the body being filled with light,

Warmth and a gentle breath with you.

Wherever you go,

Whatever you do.

Reviews

I was absolutely lost in my body with this meditation. Thank you so much. A beautiful soothing start to my day.

Gorgeous and Luxurious. So warming and relaxing. Lovely. Thank you ❤️🙏

Peaceful clear no frills. Excellent voice for this. Thank you.

As ever your tender guidance enabled me to be in and rest in my body. Thank you 🙏

Such a soothing voice and wonderful meditation. Thank you 🙏🏽

Bringing a gentle calming light into the whole body🙏🏼

Heerlijk 🙏

Lovely meditation! Thank you 🙏
Will return to it again ☺️

☀️🙏💗

Just lovely thank you healing calming and restorative✨

Wonderfully soothing, perfectly paced guidance with beautiful imagery delivered in a lovely soft voice. I'll be returning often!

A wonderful, soothing scan. I took a dreamy little snooze. Thanks so much! 🙏💜🙏

Very soothing. I'm a chronic pain patient and this is the best meditation I've come across in my 5 years of meditation. Nameste.

Thank you for this soothing meditation of light and calm🙏🏻

Works really well for me, thank you so much! You have a very motherly calm wise voice :)

Left with the most wonderful feeling of a blissful radiance that I can readily share. Thank you.

You are just the best. :) Blessings in the new year.

The best body scan I've listened to. I'll save and share. Thank you so much.

That was soo nice! I’ve recently been doing some type of body scan or yoga nidra almost everyday and have noticed a greater overall relaxation in my daily life. But I loved the pace, flow and energy I felt with this one! I will be doing this one regularly! Thank you so much!!

Healing, warming light ✨ what a blessing 🌻 I really need this today 💝 can’t thank you enough Vidyamala 🙏🏻