Hello and welcome to Light Visualization Meditation.
Get comfortable.
Whatever position feels the most natural to you,
You can be sitting in a chair,
Laying on the floor,
On your bed,
As long as you have a straight spine.
Whatever works best for you.
Allow yourself to relax.
Become aware of the space around you.
Notice the sounds in the room,
The smell,
The weight of your body against the seat or floor.
The feeling of your clothes on your body.
Take a few deep breaths to center yourself here.
Inhale through the nose and exhale out the mouth.
As you breathe in through the nose,
Notice the lungs expanding in your chest.
And as you breathe out,
Notice the release in your body,
Letting go of that breath.
Checking with your body now.
Notice any areas that might be holding tension or tightness.
Any areas that need to let go.
If they're not closed already,
You can close your eyes now or keep a light gaze.
We're going to start our visualization.
Imagine above your head a steady flow of warm sunlight.
Flows from the top of your head all the way down to your toes.
As this warm light fills your body,
It melts any areas of discomfort or tension away.
Notice this warm light filling your toes,
Your feet,
Warming your ankles,
Your legs.
As the sunlight moves through,
Softening,
Releasing,
Restoring.
Notice the way your muscles release and relax.
Imagine the light moving up your pelvis,
Your waist.
Notice any tension there softening,
Dissolving in that sunlight.
Imagine the sunlight moving up your stomach,
Filling your lower back,
Melting away any tightness or tension there.
As the light fills your chest and your upper back,
Notice it relaxing and releasing.
Allow the light to fill your shoulders,
Go down your arms and fill your hands,
Fingers and thumbs.
Envision the light filling your neck,
Your jaw,
Your cheek,
Softening your eye,
Your brow,
Melting,
Warm and space of the sunlight filling your whole body.
Envision your whole body filled with this warm,
Comforting light.
Take a few more breaths,
Just allowing your whole body to bathe in this wonderful,
Warm,
Relaxing light.
Allowing your focus on the visualization of the light to release but the feelings to remain.
Slowly bring your attention back to the feelings of the space of your body,
The temperature of the room,
The sounds around you,
The way your body is supported,
The feeling of the pools on your body.
When you're ready,
Blink your eyes open slowly and take a moment just to notice how your body feels,
How your mind feels.
Thank you for taking this break with me.
