Welcome.
This practice is a variation of the body scan meditation.
And we'll be using an awareness of light to spread our attention through different parts of our body.
And the purpose of this type of practice is to bring us in connection with the physical sensations of our body as well as invite in a sense of support.
So to begin,
You might take a few deep and slow breaths,
Building a bridge between the breath and the body.
And as you connect with the breath,
Invitation to come into a shape,
A posture with your physical body that is very comfortable to your unique situation in this moment.
It's available to you lying down can be wonderful.
Seated or standing are also wonderful options.
To the extent that it's possible for your body,
Find a symmetrical position so that the weight is distributed equally between the sides of your body.
And an elongated spine can be helpful with supporting the ease and flow of the breath.
We'll begin by imagining a source of light,
A glowing above the crown of your head.
So the light that beams down onto your entire body.
You might imagine the color of this light to be anything that feels the most nourishing and supportive to you.
Perhaps like the radiant beams of the sun or a cool white light reminiscent of a cloud.
Green,
Blue,
Pink,
Yellow,
Or any swirling combination of colors.
Select what feels most appealing to you.
And if you'd like,
Add a texture to the light.
So perhaps this light has a feeling of a cooling or refreshing mist as it shines down onto you.
Or it could be like a silky smooth comforting fabric.
Any textures that soothe you are welcome.
And to add on to the customized color and texture of your light,
You might imagine if there's a quality that you would like the light to represent.
Something like comfort,
Hope,
Benevolence,
Or healing.
Perhaps peace,
Resilience,
Or optimism.
Any quality that appeals to you is something you are interested in further embodying yourself.
And with this light shining above you down onto your body,
We'll start to glide our awareness to certain areas of the body beginning with the crown of the head.
So imagine that orb of light surrounding the crown of the head and starting to pour down the sides of the scalp and onto the brow,
Washing over the face and head with its glow.
And you'll notice the light slide down onto the face,
Move through the area of the eyes,
Illuminate the cheeks,
Spread out to the ears,
Saturate the jaw area,
And continue to melt its way downward,
Shining towards the chin and the neck.
This light dripping down the sides of the neck,
The front,
Along the cervical spine,
And beginning to fan out into the area of the shoulders,
Upper chest.
This light begins to travel down both arms,
Moving from the shoulders down towards the elbows,
Your luminous light traveling from the elbows to the wrists,
And wrists out into the whole hand,
The palms,
The fingers,
Extending out into the fingertips.
From here,
Your light of awareness shines back towards the center of your body,
Beginning to fill its way into the chest,
The ribs,
Swirling around the heart space,
Illuminating the space between the shoulder blades and the back body,
Caressing every vertebrae as it moves down the spine.
Your light expands into the belly region,
Glowing through your whole torso,
This light inviting a sense of support,
Carrying the quality that you would like to embody through your system as it starts to pour down into the hips,
The pelvic bowl,
Sliding around the low back,
And eventually swirling into the legs,
Shifting from the hips along the quadriceps and hamstrings towards the knees.
And the light moves from the knees down the shins and the calves to land in the ankles,
And finally distributes itself throughout the feet,
From the heel through the sole of the foot into each toe.
Your whole lower body has now also been saturated with this luminous presence.
And the whole body as a field of light,
Your feet connected to the earth,
Crown of the head connecting you to the ether.
And with each breath,
Allow the light to saturate your entire being,
Radiate through each cell and expand through the entire body.
And perhaps if it appeals to you,
Even surround your body with this quality of luminosity.
Bathe in this sense of light on the inside and the out.
And your entire body,
A field of sensation and a field of light.
And enjoy these moments together,
Resting for just a short time in your true radiance and luminosity.
Okay.
You You
