Increasing Light: Hanukkah Meditation

A gentle 3-minute guided meditation to honor the light within you. No matter what religion you associate with, this practice will serve you in your journey. Add your silent “thank you” for moments that brought light to your day.

Perfect to do right after lighting your menorah, or anytime you need a quiet moment of gratitude and warmth during the Festival of Lights.

Transcript

Welcome,

My friend,

To this special practice in honor of the gentle glow of the Festival of Lights.

Remembering that even in the darkest season,

Light can multiply.

This short practice is an invitation to gather the small,

Quiet miracles that appeared in your day and let them grow inside your heart just as the lights grow with every new candle.

Inhale.

Find a comfortable seat and either light or imagine a beautiful candle by you.

Let your hands rest softly,

Palms up,

Ready to receive.

If you haven't yet,

Close your eyes or soften your gaze and breathe in through your nose and out through your mouth.

With each inhale,

Feel warmth rising from the base of your spine.

And with each exhale,

Let your body settle heavier in your seat.

You are safe.

You are held.

You are surrounded by light.

Now silently name one moment from your day that brought you light.

A kind word.

A warm drink.

Laughter.

A text that made you smile.

The way the cold air felt alive on your cheeks.

Whatever comes up,

Big or small,

With each memory whisper inside,

Thank you.

Feel how that quiet thank you becomes a tiny spark that joins the flames of your inner menorah.

Watch the light grow brighter,

Warmer,

More alive with every gratitude.

Even one is enough to push back the dark.

Place a hand on your heart and softly repeat after me.

I am a carrier of light.

Every thank you I offer adds to the miracle.

The light is increasing in the world and in me.

Take one final slow breath.

Inhale the glow of all the candles you have kindled in your heart.

Exhale and send the light outward to every corner of your life,

To every person you love,

To the entire world that needs it.

When you're ready,

Wiggle your fingers and toes,

Open your eyes,

And carry this quiet radiance with you.

The menorah of your heart is lit.

Thank you for practicing with me.

Happy Festival of Lights,

My friend.