Calm Your Mind & Focus On Inner Light

When difficult or negative thoughts arise, this guided Inner Light Meditation offers a simple practice for grounding, calming the mind, and reconnecting with your inner sense of peace.
Inspired by the Yoga Sutras, you’ll visualize a bright inner light growing throughout your body, releasing tension and creating a sense of warmth, connection, and calm. You’ll then bring this light back to your heart as an inner resource you can return to whenever you need it.
Use this meditation for stress, emotional overwhelm, negative thoughts, and is helpful to listen to daily.
This meditation was created and guided by Chris McDonald, Licensed Therapist and Yoga Teacher.

Transcript

Meditation on the inner light. This is a practice from the Yoga Sutras. When disturbed by negative thoughts, Focus on the inner light. Go ahead and sit comfortably, Spine straight, Shoulders soft. Softening in your jaw. Softening your eyes. And just softening in the hand. Letting any tension go in the hands. Feeling yourself connected to the floor, Spine straight. Your eyes can be open or closed. Do what's best for you. Notice your breath. As it gently comes in. And out. In the center of your chest, Visualize a very small bright beautiful light just behind your breastbone. So you're growing. Breathe as you observe this with curiosity. Connecting to this light. And with it, Knowing that you can soothe and comfort yourself. Notice the light continuing to grow. It grows into your chest. And you're back. Spreading down through your belly, Your abdomen, Lower abdomen. Up through your shoulders, Releasing tension there. Notice it continuing to grow. Brightening as it moves into your legs. And arms. Moving up to your head through your neck. Feel the light shining out of your eyes, Even if they're closed. Feel it shining out of the top of your head. Feel the light shining from the tips of your fingers. Notice the light coming from your heart. Feel it coming from your feet into the earth. Notice it coming from all the pores in your body. Imagine yourself radiating light. Radiate light to all the other people in your life. To all who matter to you. Radiate this light to all the animals. Play it. To all the beings on this planet. Feel that light growing to so many others. Finish this by allowing the light to concentrate again in your chest. Timing down from all the arms and legs. Coming back from the feet and hands. Collecting for safekeeping in your chest. Gradually dimming it down in your chest. Keeping it there, Close to your heart. Until you choose to take it out again and let it shine. Just keeping this in your chest. Remembering is always there, A part of you. Always ready to access when you need it. When you feel ready, Take a deep breath through your nose, Inhale. And sigh it out on the exhale. Letting it go. And one more time, Inhale through the nose. And sigh it out. And then blink your eyes open if they're closed. And just look around your space, Bring yourself back. Just notice how you feel. And I hope you have an amazing rest of your day.