Golden Light Visualization For Kids

In this meditation designed for kids, Harshada first guides a simple exercise to understand what visualization is and how to use imagination in meditation. After that, he guides a visualization of golden light filling the body. A great practice for any time of the day (including bedtime).

Transcript

Hello, Welcome to meditation. This meditation is one that you can do when you're sitting. If you want to be lying down for this meditation, You can be. It's even one that you can do at bedtime. This is a meditation that you can do by yourself, Or one that you can do with your grown-ups if your grown-ups want to do the practice with you. It's up to you. But the main thing is that you start off very cozy in your body. So start off just making yourself extra cozy right now. Yeah. And then close your eyes and for this meditation, See if you can keep your eyes closed the whole time. The whole time. I'll tell you when you can open your eyes. But it's almost like a game. This is the first part of it, Is you close your eyes and you keep them closed because for this meditation, We're going to use our imagination. Meditation is when we create something that isn't right there. We create it with our mind, We create it with our feelings. Anytime we're thinking about something, Seeing something, Even if we're worried about something, We're afraid of something, Definitely when we're looking forward to something, We're imagining. Such an important power that we have. It's really a superpower, Our imagination. Imagining means visual imagination. You see something that's not there. You can imagine a cat and there's a cat. What color is it? You can imagine a bunch of cats. What color are they and what are they doing? That's using your visual imagination. You're imagining what you see, But all of your senses can be used in imagination. For instance, If you think about that group of cats, Same group of cats. Now, Can you imagine them meowing, All of them, The sound of that many cats meowing at the same time? You can hear it. Can you imagine them meowing a song? You can do it. You can even imagine how the cats smell. Or you can imagine that all of those cats meowing, They all have cookies that are right out of the oven. You can imagine the smell of the cookies that these cats have as they're meowing their song. You can have fun. It's silly. But you can also imagine with your feeling, With the sense of touch, You can imagine those cats coming onto your lap. I hope you like cats. If you don't like cats, You can imagine puppies. It's your imagination. You can imagine what they feel like on your lap and their fur and you're petting them. You can even use your sense of taste for your imagination. You can imagine eating one of their cookies. Imagination is so powerful and so fun. Now let's do the meditation. Let the cats go away, The cookies go away, The meowing go away. And feel your body right now. So now you're not imagining now you're really feeling. Take some deep breaths in and out. Feel those breaths and relax. In other words, Just let go and let yourself get really soft, Almost like you're going to sleep, But you want to stay awake. And feel your body and imagine now you're using your imagination. Imagine that your whole body from the top of your head to the tips of your toes, Your arms, Your legs, Your belly, Everything is empty. It's hollow. It's like a balloon that on the outside it looks like a body, But you imagine that the inside of it is a big empty space. Can you imagine that? Can you imagine what that feels like? And so when you're breathing, Your breath is just going into this big empty space and your imagination is going into this big empty space. And I want you to imagine that into this empty space there's a golden light, Like golden sunlight, The warmest golden sunlight. And that golden sunlight is filling the empty space up, Filling it up from your toes, Up your legs. You can feel the warmth. You can imagine what the warmth feels like. You can imagine what the golden light looks like. You're breathing. It comes into your belly. Comes into your chest and your back. All the way up is coming up your fingers, Up your arms, That golden sunlight is filling your arms and your shoulders and your neck and your face all the way up to the top of your head. It's the nicest feeling you're imagining. The warmest nicest feeling. It feels like love, But on the inside it feels like the warmest cuddles, But the cuddles are coming from inside, Filled with this golden light. And every time you breathe, You relax your body a little bit more and you go deeper into that golden warm, Loving sunlight energy. Can you imagine that? What does it feel like to have that warm light in your face? What does it feel like to have that warm light in your heart? In your knees? And just keep relaxing and other ideas if they come, Just let them float up and float away. Just keep coming back to this warm, Soft, Shiny, Sweet energy, This sweet light, Imagining it all inside your body. We're going to do three more breaths together into this light, One, Two, Three, And then on your next breath, When you breathe in, Open your eyes, And now the meditation is done. Good job, And keep using your imagination whenever you need to. You can use your imagination to feel good, To relax, Even to go to sleep at night. Bye for now.