Golden Light

A short but powerful befriending practice intended for beginner-advanced level meditators (children and adults). This practice involves focused awareness, visualization, and lovingkindness. This meditation was intended as a seated practice, but as always meditators are encouraged to practice in any way that is best for them.

Transcript

Take a few slow,

Smooth breaths,

Filling up your belly and then filling up your chest and breathing out slowly.

Just settle into here and now where you are.

Begin by bringing to mind one of your good friends,

Someone who's fun to hang out with.

Bring to mind someone you really enjoy spending time with and see them in your mind.

Imagine that you're sending them positivity and friendship.

You might imagine this as a golden light coming from you and meeting their heart.

And when the golden light reaches them,

It makes them smile.

It fills them with love and care and kindness and warmth.

And then imagine that this light travels also to your other friends and other family and enters into their heart and fills them with warmth,

Kindness,

Care and love.

And they smile.

And then these people also are more kind to you as they are filled with kindness and this grows your golden light.

So imagine that this light is spreading out to the street,

To the other buildings and houses around you,

To the other plants,

Flowers,

Trees,

To the other people.

Imagine that this light is spreading to the other animals,

People,

Plants in your country.

Imagine that this golden light is spreading all across the world.

It's spreading down to the Amazon rainforest and sending positivity and love to the animals and the plants there.

This golden light is stretching up to the North Pole and is filling all of the animals and beings there with love and warmth.

See this golden light energy stretch all around the world,

Filling all with positivity and love.

And lastly,

Allow this golden light to enter your own heart.

You might even put a hand over your heart to really send this energy there.

Allow that kindness and care that you're spreading to others to also go to yourself.

Let that sense of warmth,

Love,

Care enter into your heart and notice the way that makes you feel.

Send that love into your heart and simply notice the way that makes you feel right here,

Right now.

Reviews

This is so beautiful 😍 I love doing this with my kids. So powerful to help our kids find their inner light and shine it on the world 🌟

so enjoyable. .....so simple
thank you. well done

Thank you 🙏🏼 I needed this ray of light this morning and I think so does the world and it was nice to experience

A beautiful, brief meditation that gave me the feeling of this ineffable sense of love like I was never going to be alone again!

What a beautiful meditation, my children and I enjoyed it very much!!! Thank you 🙏🏽 😊🤩

Lovely visualisation 😊🙏

Beautiful visualization of connection, love and hope 🙏