Body Of Light

This voice-only track supports the calming down of body and mind and integrates the visualisation of healing light as we scan the body. A deeply restorative 28-minute practice that invites you to visualise light and imbue it with whatever quality that you need on any given day (e.g. space, warmth, equanimity, love, happiness, joy, calm, compassion). Mostly guided, with some spaces of silence.

Transcript

Welcome to this body of light meditation.

My name is Megan and I'm going to be guiding you through a beautifully restful practice today.

It supports the calming down of body and mind and integrates the visualization of healing light as we scan the body.

In the Tibetan Buddhist tradition white light tends to be used or even golden light.

Feel free to be intuitive with this.

See what color light emerges for you today.

We also need a little imagination for this practice.

We imbue the light with beneficial qualities.

For example today for myself I'll be imagining that the light has a spacious quality to it as I'm feeling a little contracted in some places.

For you the light might hold the quality of joy or confidence or peace.

Whatever it is that you need today.

Try not to think about it too much and just let the color of the light and its qualities reveal themselves to you as we progress.

So I invite you to come into a comfortable position.

You might choose to lay down with your arms by your sides or you may prefer to take a seat with your spine upright yet relaxed.

You might want to grab a blanket or anything else to support you to feel comfortable.

Allow the arms and hands to rest heavily on a firm surface such as your lap if you're sitting or on the floor if lying down.

Make any final adjustments you need to be comfortable and resist the urge to move throughout the practice unless you really need to.

If you do move see if you can move with intention and then return to stillness.

You might like to take a few deep breaths in and exhale through your mouth letting something go.

Fully emptying on the exhale.

Can you sense your abdomen?

Your diaphragm?

Are you hanging on at all in this area?

Can you give yourself permission to let go here?

Can the breath drop a little deeper into the belly?

On the inhale the belly expands like a balloon and on the exhale it deflates and softens.

You may even like to slightly extend the exhale so that it's longer than the inhale to help induce the relaxation response.

Breathing like this deep into the belly for a few moments.

Notice the sensations at the points of contact between your body and the surface that it rests on.

Welcome those sensations of solidity and firmness coming from beneath.

Sense the support along the back line of your body.

Feel the back of the body from head to toe and if you're laying down you can surrender the weight of the body to the ground.

Can you let your nervous system know that it's safe to surrender to the practice?

Allow the body to feel heavy.

Let the awareness gently descend onto the breath.

Just attending to the breath with a very light touch of attention.

Softly following the natural rhythm of breathing.

Not forcing it.

Not shaping it in any way.

No grasping.

No pushing.

Just being.

Feeling the movement and sensations that come with respiration.

Sense the whole somatic field.

The whole body as it breathes.

Allowing the whole body to settle down.

Becoming more and more comfortable here in this posture.

Inviting relaxation yet remaining aware.

The purpose is not to zone out but to be aware of the light entering the body when I begin to guide this in.

When distractions inevitably arise in this meditation,

Thoughts,

Sensations in the body or even emotion,

The moment you notice that you're gone,

Just gently bring your attention back to the body and to the light touching the body.

You can also bring your attention back to the sensation of breathing in and breathing out at any time you feel to.

Seeing if you can now visualize an orb of light in front of you.

Just above your head.

Smaller than your head.

Not solid in form but translucent light.

You don't have to concentrate too hard.

Maybe you can imagine the light as being warm like the Sun.

Maybe you have memories of happy times in the warmth of the Sun that feel reassuring or soothing.

Feel free to come back to those feelings throughout the meditation.

As the orb of light hovers just in front of you,

Allow the light to touch the crown of your head and descend into your body.

Imagine the radiant light has healing properties.

Sensing into what your body needs in this moment and allow those qualities to infuse the light.

Providing your body with exactly what it needs and visualize the light moving downwards to the center of your chest.

Glowing and expanding at the heart center and then radiating outward and down into the arms and hands.

And then light moving down the torso.

All the way down both legs to the feet.

The whole body is illuminated in light.

And as I invite you to return your attention to different parts of your body,

Can you imagine the light as energy supporting that part of your body.

Each body part that I name lighting up with the healing light energy.

Resting your attention at the crown of your head.

Notice any sensations here.

Maybe tingling,

Slight pressure,

Warmth.

Maybe nothing at all which is also fine.

Allow some light to touch the crown of your head.

Letting it flow inwards past the skull into the brain.

Calming the brain of all its activities.

Moving down the brain into the brain stem and down into the spine.

Soothing the nervous system.

Feel free to move at your own pace.

Linger a little bit longer at any one spot.

Move ahead of me if you feel to.

Moving now to the face.

Sensing the sensations here.

Inviting the gentle light to shine on the face.

Bright,

Radiant,

Receiving its energy into the skin,

Into the muscles.

As we notice sensations here in the face.

Allow a feeling of softness in the face.

Allow ease and comfort to flow into the face.

Remaining relaxed yet aware.

If you notice any pleasant feelings flowing from your meditation.

Relaxing feelings.

Welcoming those feelings into your awareness.

Allow those pleasant feelings to help to calm the mind.

To soothe the mind.

Welcome the light shining on the neck and into the hollow of the throat.

Whenever you feel ready.

Moving down to both shoulders.

Acknowledge what we find here.

Even if it's unpleasant.

If it's tight or tense.

Don't struggle against what you find here.

Expose it to the light.

Shine the light onto the shoulders.

Into the muscles.

Into the shoulder blades.

And when you're ready.

Send your attention down both arms at the same time.

Sensing as you go.

Light on the forearms.

Receiving the light's energy into the arms.

The skin.

The muscles.

The bones.

The joints.

Absorbing a healing light.

Supportive energy into your system.

And don't worry if your attention is drawn elsewhere.

Just very gently coming back.

If you come close to drifting off to sleep.

You might want to try bringing a little more energy into the body.

Perhaps by just deepening the breath for a moment.

And whenever you're ready.

We move all the way down to the wrists.

Without much effort.

Just being aware of what's here.

Imagine the light and energy flowing into your arms and hands.

The light releases the weight of the arms.

We find ourselves returning our attention to the light in the body again and again.

And this is totally natural.

Each time we come back and connect with the body.

We're helping the mind and body to slow down.

To settle down.

Notice sensations at the chest.

Sensations of our breathing.

Of our heart beating.

Feeling the light shining on the chest.

Allowing its energy into the chest cavity.

Touching the lungs.

Heart.

All the way to the back.

And next we move our attention to the belly.

The abdomen receives the light.

Illuminating the ribs.

It's as though the light creates a sense of space in the body.

Let your attention descend to your pelvic region.

And welcome the light to this part of your body.

Feel that something energetic is flowing into this part of the body.

Healing and calming.

And when you're ready.

Sending your attention very gently down both hips.

Noticing the sensations here.

Light shining on the hips.

And then down both legs.

Receiving the light here in both legs.

Arriving at the knees.

Noticing any subtle sensations in the knees.

Welcome the light into the knees.

Welcoming the light as a comforting warmth.

Now allow your attention to continue down the lower legs.

To touch your calves.

The shins.

Noticing sensations here.

And then moving all the way down to both ankles.

Receive more light.

Allow sensations to come into your awareness.

And notice any pleasant sensations.

Pleasant feelings.

Arising in your meditation.

Allow those feelings to calm the mind.

To calm the body.

Noticing sensations coming from the soles of the feet.

The top of the feet.

The toes.

Rest the weight of both legs comfortably.

Give yourself permission to release the weight of the legs.

Allow the legs to rest heavily on the surface that you rest upon.

Sense the entire body filled with light.

Sense the body at the level of the bones.

Bones flooded with healing light.

Bones absorbing the healing energy.

Whole body resting.

Whole body illuminated.

Taking some time to rest in silence.

In the glowing light.

And as our practice together comes to a close.

Let's slowly begin to come out of our rest.

You may wish to take a few deep breaths.

With the intention of awakening your body.

Breathing in your body becoming energized.

And filled with vitality.

Notice sounds.

Can you hear subtle noises in the distance?

Can you become aware of your surrounds?

Really feel the firmness of the ground beneath you.

Orient yourself within the room where you've been practicing.

And you might like to bring in some gentle movements to the hands and feet if this feels good for you.

And when you're ready if you've been laying down you might want to roll over to one side in a fetal position.

And allow your body to take in.

To metabolize the fruits of your practice.

And then coming into a seat whenever you're ready.

I hope that this body of light meditation provided you with the healing that you needed today.

Thanks for practicing with me and I hope you'll join me again soon.

Reviews

🙏💗