Golden Light Meditation

This meditation guides participants through a calming practice centered on the soft Ujjayi breath, inviting awareness into the body and promoting deep relaxation. It begins with a body scan to observe sensations like warmth, heaviness, or lightness without overanalyzing, and gently encourages participants to set a personal intention.

A golden light visualization creates a protective and healing energy field around the body, fostering feelings of safety, support, and openness. Participants are then invited to pose a question tied to their intention and remain receptive to any insights that may arise. The session closes by grounding through the root and heart chakras, emphasizing gratitude, self-compassion, and the value of simply showing up.

Transcript

We're going to use during the practice tonight the ujjayi breath.

Just a little bit of a reminder of what that is.

I like to think about if you are going to fog up a mirror or clean your glasses or sunglasses,

You would make that oshin sound with the breath.

So it looks like this.

The sound is in the throat.

It's kind of this restriction in the throat.

Um,

But when we do it,

Though,

As opposed to having our mouth open to fog up our glasses or our mirror,

We're actually going to close the mouth.

And one thing I do want to say about that today is usually when we do the sound,

It's a little bit louder.

And so it's this louder oshin sound.

But today,

I really want you to have this really soft sound,

So much so that if someone was sitting next to you,

They might not hear it,

But you could hear it.

So it's going to be this really low sound within the throat.

And that's the only thing I think I need to explain.

So we're going to go ahead and begin.

As always,

You can be seated,

You can lie down.

We use the whole 30 minutes.

And so just really sit down and make yourself as comfortable as you possibly can.

Reminding ourselves that it is okay to move at any point if you feel as though your foot is going numb or anything is a little distracting,

You can always just kind of move it around a little bit.

And then we'll go ahead and begin to close our eyes in whatever position you are in.

And if closing your eyes this evening is not comfortable for you,

Then you can always just bring the eyes to a soft gaze.

Let's do a little bit of a check-in in how our body is feeling as we're beginning.

So this is also an opportunity to maybe move around to ensure that you feel really comfortable,

Comfortable enough to be able to sit here for this entire time or even lay down.

And also taking a bit of a baseline of how you're feeling this evening.

Noticing whether you have had maybe perhaps a harder week or a month,

And maybe that'll translate into how you're doing this exact moment.

But I really want you to think about how you're doing in this moment.

So even if you had a hard moment earlier today,

That might not mean that you're having a hard moment right now.

Maybe just the idea of being surrounded with a community and being in silence helps to relieve a little stress.

Just knowing that we are all have the same goal here,

Just to practice together.

And that's all our goal really is this evening.

I want you to notice if your body or your mind perhaps feels busy or quiet.

You don't need to go down on a path of analyzing when I ask these questions.

Just kind of notice,

Maybe I do feel a little busy even in my stomach.

Or I feel a little bit quiet today inside.

Are there parts of the body that feel warm?

Again,

Not going too much down an analyzing path,

Just noticing parts of the body that feel warm.

And then on the opposite side,

Are there any parts of the body that feel a little cool?

There might be some less obvious ones.

Sometimes it's the feet that are noticeable or the hands.

Sometimes even the tip of the nose feels a little bit cooler.

Anywhere in your body feel heavy?

And this part of the opening isn't to make our minds busy.

It's just to really keep it very simple.

And so there doesn't need to be a lot of thought into it.

If you can't locate one,

Or you just notice one,

Then just notice that one.

And if it's heavy,

Do you notice?

Let's just pretend it is your shoulder.

And it's just your one shoulder.

Is the whole entire shoulder heavy?

Or if it's your chest,

Is it the whole chest?

Is it just maybe a little circle?

Is it pressure heavy?

And as I ask these questions,

Sometimes we don't know the answers and that is also okay.

And then on the opposite side of that,

Does anywhere in your body feel light?

Do you feel any darkness inside the body?

And this isn't meant to be negative.

Sometimes we associate darkness with just a place that hasn't moved recently,

Or even if there's a little bit of stagnation of energy.

Again,

Not negative.

And does anywhere in the body feel bright?

And whatever you intuitively first think,

That is always the answer.

So sometimes that starts to busy the mind up a little bit.

And so at this point,

We're going to now move on and start to really relax the whole body so we can get really nicely into the meditation.

This is the point we're going to use that ujjayi exhale.

And so what I want you to begin to do is gather attention into your forehead with your inhale.

And as you exhale,

Use the very soft ujjayi to relax your forehead.

The exhale of the ujjayi is meant to soften and release each part of the body that I call attention to.

Inhaling,

Gathering attention into your cheeks.

Exhaling,

Ujjayi,

Relaxing,

Letting go.

Inhaling into the jaw.

And exhale,

Let it go here.

Inhale into the throat.

Exhale,

Release.

Inhale your attention into the shoulders.

And as you exhale,

Just like running water travels from your shoulders all the way down to your fingertips,

Which is cascading,

Relaxing sensation that just travels down all the way to the tips of the fingers.

Moving into the center of the chest.

Inhaling here,

Gathering your energy and your awareness.

Exhale,

Let go,

Release.

Inhaling your energy into the belly.

Exhale,

Let go.

Moving into the entire back.

And maybe do the same thing with the arms.

Inhale the attention up towards the shoulders,

The back.

And then exhale,

Just release all the way down to the waist spine.

Inhaling awareness into your glutes.

And as you exhale,

Let go of any gripping or releasing.

Inhaling into your hips.

And exhale,

Let go of any holding in here.

Inhale awareness into the legs.

And then exhale,

Let go.

I want you to spend a couple breaths inhaling normally.

And then exhale,

Letting go of the entire body fully.

So when I use the term letting it go,

It means to soften,

Let go of any bracing or holding.

And then we can also even let go of any expectations.

Now I want you to begin to set an intention for your meditation today.

And maybe it's just I'm going to be open and see where this meditation goes.

Maybe you're working on an area or you want to find release in one specific part of your life.

Maybe you're just looking for stress relieving or some tips.

Maybe again,

You'll just see where this takes you.

And so you're just open.

And sometimes when we set intentions that start with letting go,

It starts to busy our mind.

And so on your next inhale,

I want you to inhale your attention into the brain,

Into that busy mind.

And exhale,

Ujjayi,

Let go.

And do this a couple times of just really letting go of the mind.

And you can use a lot of imagery here.

You can just even imagine your brain or just imagine the area.

And you can even imagine that just kind of melts and let's go.

And all attention just falls down.

And if you feel as though you're in a nice settled place,

Maybe just coming back to that breath again,

Just inhaling.

And then the ujjayi softens the body.

Let's go.

This is your focal point.

And then surrounding our physical body is our energy field.

And it is said that our energy field is about two feet from the body.

So this circle,

Two feet all the way around.

Outside of that circle,

I want you to place a golden sphere,

This golden light that radiates,

Knowing that it signifies protection,

Love and light,

Support and kindness.

You are held safely in this bubble of light.

And reminding ourselves that intention is very powerful.

Our words are very powerful.

And so even if you doubt if it's happening,

Just really believe.

Believe that your energy field,

Your physical body is nice and safe and radiating in this entire beautiful light.

And this light can do whatever you might need in the moment.

In this exact moment.

Maybe perhaps there is a part of the body that needs some physical healing.

You could send light there.

Maybe emotionally,

You are in a state where you don't know what to do,

Or you just feel so very off.

This light can surround and help you.

Maybe even you're just looking where to go next or wisdom and the same thing.

Knowing that you are supported in this light,

That you are guided.

And all of us have guides.

And this doesn't have to be a religious thing.

And so I want you to invite in any of your guides.

Anybody who assists you in your life.

It could be people you know.

People who once were in your life,

Maybe have passed away.

It could be angels or deities or gurus.

Anything you might relate to.

It could be nature.

And as you sit in this beautiful golden sphere of light,

I want you to rephrase your intention to a question.

Maybe perhaps it could be,

What do I need to know now?

If you were set an intention of being open.

How can I release this insert situation or emotion here?

What do I need to know?

If you're a person who ever free writes,

We're going to kind of treat this in the same exact manner.

So once you ask your question,

I want you to inhale and then exhale the ujjayi,

Letting go.

So fully just letting go of the intention.

The question that is.

And I want you just to stay with the inhale and the ujjayi exhale.

And see what comes up.

You might intuitively just know the answer.

You might see some images or hear something.

And I want to remind you to just trust wherever you are.

Being open and curious,

Not expecting anything.

And if that mind starts to take over,

Just come back to the inhale and the soft ujjayi exhale.

And I'm going to give you some moments of silence to just sit here.

And just see where this might take you.

A couple more moments in this place where you are.

Maybe taking note of anything that might have came up.

And that could be any piece of information.

And before we conclude,

Let's root ourselves into the earth.

So bring your awareness into your root chakra that is located at the base of the spine.

I want you to see a red sphere,

A red circle located here that is turning at a beautiful pace.

And it is radiating the most beautiful red color.

We're just going to see one root,

Kind of like a really strong tree root,

Growing from this area of your energetic body,

The root chakra.

And it's just going to release and grow into the earth,

Knowing that it will keep you steady and stable.

And then I want you to begin to connect to your heart center that is located at the center of the chest.

You can just bring your imagery here.

You could stack one hand on the heart center,

The other hand on top.

You could even bring your hands into prayer position on jala mudra.

Then with our hands or our awareness on this space,

We're going to use this space to connect to ourselves.

Maybe,

Again,

Taking some note of anything that came up during your meditation,

Sending yourself some sweet messages,

Or just simply just being grateful that you have showed up to take care of yourself this evening.

Reminding ourselves that meditating is a practice.

Some days it's easier than others.

Some days it is very difficult,

Even for us who have meditated for a very long time.

And so just trying,

Just being here,

Being grateful for that.

And from this space,

Also sending love or light to anyone whom you might love or someone who might need it,

Maybe even a stranger that you walked by today,

Or a community or a group.

And before we conclude,

Just taking a little bit of notice of how you're physically feeling.

Kind of comparing it to when we first began.

From my heart center to each of yours,

I'm deeply grateful you joined me this evening.

Namaste.