Welcome to the Light Within Meditation.
Find a comfortable position.
You may lie on your back or be seated.
If you're seated you can either sit cross legs in easy pose or you can sit on your feet in kneeling pose.
You can sit on a cushion or have one behind you if that helps you feel comfortable.
Keeping your back nice and straight,
Place your hands facing upwards ready to receive all the energy around you.
Gently close down your eyes as you start to settle into your meditation.
Let's relax all of your body one part at a time starting with your face.
Scrunch your face up as tight as you can and let it go.
Hunch your shoulders up to your ears and let them go.
Tighten all the muscles in your hands,
Make your hands into tight tight balls.
Feel the muscles in your arms switch on and let it go.
Scrunch up your toes really tight.
Feel all the muscles in your legs switch on and then let it go.
Feel your belly relax,
Your back relax,
Your whole body is still and relaxed.
Keeping your eyes closed I'd like you to imagine a garden path with flowers and trees either side.
As you walk along the path you come to five steps.
Going down these steps lead you into feeling calm,
Safe and peaceful.
Going down the first step you feel your whole body relax and feel heavy.
As you walk down the second step you notice your thoughts start to drift away.
The third step sees all your feelings float away and you start to feel light.
The fourth step opens your heart to everything that brings you joy.
And as you step on the fifth and final step your whole body is soft and warm and deeply relaxed.
Notice how your body is still.
The only movement is your breath coming in and out of your body.
Where do you feel it?
Is it under your nose?
Maybe it's in your chest?
Perhaps your belly?
Notice where you feel your breath come in and out of your body.
I'd like you to see in front of you a big ball of glowing light.
It's hovering just above your head.
Look at the glowing ball of light and give it a colour.
It can be golden,
Rainbow,
Green or blue.
It can be any colour you'd like it to be.
Go ahead and give your glowing ball of light a colour.
As you breathe in,
You breathe in this beautiful coloured light.
It comes in through your nose and down to your heart.
As you breathe out it goes up your spine and all the way out the top of your head.
Breathing in it comes down through your head again down your spine all the way to your heart.
As you breathe out,
Off it goes,
Travelling up and out through your head.
Take a few breaths now by yourself,
Watching your colourful light moving from above your head to your heart and back again.
Wonderful.
With your next breath out,
Your colourful glowing light comes out of your head and floats off into the air.
There's a special place inside of us all that's forever still.
Even when storm clouds are raging outside,
This special place remains steady.
It's there even though we think it might not be.
It's just that sometimes we can't see it or we forget that it's there.
Everyone can tune into this special place by turning their gaze inward like you're doing now.
I'd like you to look inside and see your special place.
It's in the centre of your chest,
Your heart centre.
It is your light.
What type of light do you have?
Is it a candle?
A lighthouse?
A magic wand with a glowing tip?
See what type of light you have.
Your inner light is steady and strong.
When you recognise your inner light,
You see the shelter it gives you.
It is your safe place where you can just be.
You are perfect,
Just as you are.
Focus on your inner light and notice how it makes you feel.
Maybe you feel joyful or happy.
Maybe calm or content.
Choose a word that describes how you feel when you look at your inner light.
Say the word to yourself.
Now add the word I am.
Say I am and the word that you've chosen.
That's right,
Just like that.
Now I'd like you to say it to yourself three times,
Each time using I am and the word that you've chosen.
Off you go.
Well done.
It's time now to let go of those words.
Keep your inner light glowing now as you start to make your way back to the five steps.
You start to walk up them.
Five,
Four,
Three,
Two and one.
As you reach the top of the stairs,
You notice how calm and peaceful you feel.
This lovely feeling fills your whole body and you sparkle with gratitude.
Remember your inner light shining within.
It is always there,
Steady and calm and you can reconnect to it whenever you like by closing your eyes and looking within.
Slowly now start to wiggle your fingers.
Very slowly start to wiggle your toes.
Reach your hands up above your head.
Have a big stretch and thank yourself for making the time for your meditation today.
And when you're ready,
You can open your eyes.
Congratulations on completing the light within meditation.
Namaste.
