White Light Meditation

In this meditation, you will discover the practice of grounding. You will be able to embody the light of the earth and release what no longer serves you. This is a soothing and calming practice to help you feel more regulated for the rest of your day.

Transcript

Hi, I'm Chris McDonald, Licensed therapist. Thank you for joining me today. And I'm so glad you showed up for yourself. That's always the hardest part to start new habits is to be able to make the time to get that initiative to do it. So good for you. So for today's practice, You'll need to be seated in a chair with your spine straight, Shoulders back, Feet on the floor. So this is what's going to help with the visualization I'm going to walk you through today. So just try to connect to your body, Just settle in for a moment. Make any shifts if you need to. Roll your shoulders if that helps, Just trying to get present. And with your right feet, Just just tune in to that right foot right now and see if you can gently rock from heel to toe on that right foot. Nice and slow. Resist them. Notice how that feels in your heel, All the way to your toes. Good. And try it with the left heel to toe. Nice and slow movement. And let's do it with both feet. So heel to toe with both feet, Just gentle rocking. You can always sit this one out if you don't feel like doing this today. It's OK. And then coming to stillness, Letting your feet settle in. And imagine you have roots connecting your feet all the way into the earth, Moving down from wherever you're seated in your house, Into the grass, Through the soil, All the way down to the deeper layers of the earth, The core. Imagine from your tailbone, There's a cord also connecting, Grounding you. So you are grounded through your feet, Through those roots, Down through that core, Through the core of the earth. Just feel that grounded sensation of being present, Connected, Centered, Being right here, Right now. See if you can notice and feel white energy from the earth coming up through your feet. Through the cord and through your feet, Just noticing it. Just feel it all the way coming up, Noticing it coming in through your toes, Your ankles, Up through your lower legs, Your calves, Knees. Feel this warm, Soothing energy coming up through your thighs, Releasing as it comes up, Feeling the chair beneath you as it comes up. Feel it through the cord, Through your low back, Your glutes, This warm, Wonderful energy from the earth coming up your mid back, Through your upper back, Feeling it moving through your lower belly, Up through your solar plexus, Through your chest, Right shoulder and left shoulder, Feeling you to the core of your being, To every cell, Every fiber of your being, Down the right arm, Upper arm, Elbow, Forearm, Right hand, Palm, Fingers, And left arm, Upper arm. White energy is soothing you, Centering you, Calming the nervous system down through the elbow, The hand, And all of those left fingers just settling. This energy is moving up your neck, Releasing any tension. A lot of us hold tension in our neck and shoulders, Just feeling it soothing and warm through your back of your head, Sides of your head, Your ears, Top of your head, Smoothing out those lines in your forehead, Those worry lines, Softening between the eyebrows, Softening your eyes, All the way down your entire face. Just sit with this energy for a moment, Just noticing how does that feel to be present with it, Feel it soothing you, Feeling the wonderful power of earth's energy. Now imagine this energy is moving through you, But also moving down. So the energy is slowly moving from your head, Through your shoulders, And what it's doing is taking with it anything you want to release. What do you want to release today? So it could be a feeling, A sensation, Pain, A headache. You decide what is it you need to let go of. Maybe it's something you've been holding onto, And imagine this energy is taking it with you down through your chest. Your belly, Down through your back, Your entire spine, Down both arms and fingers, Down through your glutes, Your knees, Slowly moving down those calves in the front of the leg, Your ankles, Heels, The arch of the foot, The ball of both feet, And all of your toes, On through the root to ghost, Taking away what no longer serves you, What you no longer need. See how that feels. How does that feel in your body to let go and still have the remnants of earth energy inside of you, Even though most of it left, You still have part of it with you, Still inside every cell, Part of you from head to toe. And just remind yourself that you can always tap into this wonderful earth energy, Especially if you're having a difficult time, Getting yourself into that seated position again, Remembering those roots, Remembering that cord connecting you, Gathering you into that place of calm and centeredness. And just take a couple deep breaths, Breathing in, And nice long exhale, Breathing out through the nose, And again breathing in. Then on your exhale, Make a ha sound on the exhale, Letting go, Release. And see if you can wiggle your fingers and toes, Bring your awareness back to the present moment, Gently blinking your eyes open, Looking in the room you're in now, And try to come back to this meditation as often as you need to, As a reminder of you can be present, You can be here, And not in the future or the past. And thank you for listening. I hope your day is filled with light and love. Take care.

Reviews

I found the teacher’s voice really soothing. I am wondering if she would consider releasing this meditation without the background music. I was already lying in bed when I began the meditation but I put my feet on the mattress. I found it grounding. Spending time with white light is always beneficial. Thank you for offering this.