The Touch Of Light

Circadian patterns and the production of melatonin start in the morning hours as we expose ourselves to light. So, this meditation is most useful in the morning as the connection to the energy of light which can stabilize your circadian rhythms for better sleep, improve mood and emotional wellbeing, and generate better cognitive abilities.

Transcript

Hello and welcome to Sophrosolas.

My name is Lani Poudidi,

A person who studies the mind,

Body,

Spirit,

Breath,

And consciousness to understand human behavior.

I wrote and recorded this exercise for you.

We'll start this session standing and then part way through I'll invite you to sit.

So it's important to have a chair on hand.

The best chair for this is a dining room or office chair.

Just place it behind you so you can sit down without much interruption.

We spend much of our lives standing,

Walking,

And sitting.

So we use these positions during Sophrology exercises to create neural pathways in your brain that will remind you that you can be at peace in any position.

During this exercise I'll speak in first person so it's as if you're speaking to yourself.

Let's begin.

Standing in front of my chair with feet shoulder distance apart,

I become aware of the vertical body between the earth and the sky.

I become aware of my breathing as if the whole body is breathing and renewing.

I become aware of sounds far away,

Of sounds near at hand,

And of sounds from my own body,

My breathing,

Or my heartbeat.

I welcome these sounds as being part of life without trying to determine what they are.

Now concentrating on my body,

I become aware of my head,

Becoming aware of my forehead,

My eyes and the tiny muscles around my eyes,

My nose,

The air going in and the air coming out.

I soften my mouth and jaw,

And I become aware of my ears and all the space around my ears.

I consider my brain,

The back of my head,

This is my first system.

Now becoming aware of the neck and throat,

My larynx which gives me voice,

My shoulders,

The back of my arms and the back of my hands,

My second system.

Now I become aware of my chest area,

The heart and lungs,

The upper back,

The underside of my arms,

The palms of my hands,

My fingers,

All of my third system.

And then the area between the ribcage and navel,

The internal organs,

Stomach,

Liver,

Adrenals,

Kidneys,

The middle part of my back,

My fourth system.

Now I become aware of everything below the navel,

The lower abdomen,

The internal organs,

The hip and pelvic area,

The upper legs,

My knees,

The lower legs,

And my feet,

All of my fifth system.

Now focusing on the whole of my body,

I become aware of the weight of my body,

The temperature of my body,

And the size of my body.

Breathing out to fully empty my stomach and lungs.

Breathe in fully through the nose.

I hold my breath,

I lift my hands above my head,

And I clasp my hands,

Tensing the whole of my body,

Tensing all the bits from the top of my head to the soles of my feet,

Tensing,

Tensing,

And then release.

Relax and letting go.

Bringing my hands down,

I feel for the chair behind.

I sit down comfortably at the back of the chair.

My hands place gently on my thighs.

I become aware of all the physical and mental sensations that are present in my body now.

I take an integration pause.

Now vital sofral energizing of the body,

Breathing warmth and vital energy into the body and diffusing it throughout the body systems while breathing out.

We pull this energy from the earth through the feet or from the sun and into the skin.

Begin by concentrating on the fifth system,

Everything below the navel.

I breathe in warmth and vital energy into all the parts of the fifth system,

Nourishing and cleansing the cells.

And as I breathe out,

I diffuse and harmonize this warmth throughout the fifth system.

Recognizing the temperature of the fifth system,

I breathe this warm vital energy up into the fourth system between my rib cage and navel,

Becoming aware of all the shapes within this part of my body functioning as my digestive system,

Cleansing and nourishing,

And breathing out,

Diffusing this warm vital energy throughout this space.

I become aware of the temperature of the fourth system and then breathe this warm vital energy into the third system,

The chest area,

The underside of my arms,

Cleansing,

Nourishing,

And breathing out,

Feeling warm vital energy diffusing and harmonizing into each and every cell in the third system.

I breathe warmth and energy into the second system,

My neck,

Throat,

And shoulders.

I sense the vibration of energy in my larynx,

And I diffuse this warm vital energy throughout the whole of my second system.

I breathe this warm vital energy into the first system,

My head,

Becoming aware of all the shapes and functions within my head,

Diffusing this warm vital energy and harmonizing my first system,

Then breathing this warm vital energy into the whole of my body,

Becoming very aware of each and every part of my body,

Cleansing,

Nourishing,

And then as I breathe out,

I diffuse this warm vital energy into each and every cell in my body,

Harmonizing.

Integration pause,

Taking notice of the movement of energy throughout and around my body.

I become aware of the shape,

The size,

The weight,

And the temperature of my body.

Now begin to imagine a speck of starlight floating through the night sky,

Coming towards you and landing on the crown of your head.

Follow that light as it travels through your body.

Feel the warmth and the energy of this light as it comes into your head,

Pulsating light from the heavens,

Enlightening your mind and your body.

The light flows through to your inner eye.

You feel it on your forehead between your eyebrows.

Follow it down to the throat and feel it in your larynx,

Your vocal cords.

Following on to your thyroid,

Located in the hollow at the base of your throat.

From here,

The light multiplies into two streams.

Visualize now two strands of light traveling from your neck across your shoulders,

Down the outside of your arm,

To your outside wrists,

And then to the tips of your little finger,

Ring finger,

Middle finger,

Index finger,

And to your thumb,

Then to your inner wrists.

From here,

The two streams of light move back up the inside of your arms,

Meeting together at your heart.

And then the starlight flows towards your solar plexus,

Or your upper abdomen between your ribcage and your navel.

Now this light streams through the navel to the middle of your lower abdomen,

Where it multiplies again into two strands,

Reaching out to your left and right hip bones.

It flows downward simultaneously on the outside of your legs,

To your outside ankles,

And onward to your toes.

Imagine the warm,

Vital energy of starlight touching the tips of your little toe through to your big toe.

Now moving towards the inside ankle and back up,

Where the two streams of light meet again at your solar plexus.

Now become aware of all the physical sensations in the whole of your body,

Enlightened with warm,

Vital starlight energy from the night sky.

Sense the energy in your left leg,

Your right leg,

Your torso,

Your right arm,

Your left arm,

Your head.

Now feel this starlight energy in the back of your body,

The back of your head,

The back of your legs,

The back of your arms,

The whole of the back of your body.

And then the front of your body,

Your face,

The front of your arms,

The front of your legs,

And the left side of your body,

And the right side of your body.

Now taking an integration pause,

Noticing all the physical and mental sensations presently happening in your mind and your body right now.

Now letting go of awareness of the body,

Turn your attention to your breathing,

Relaxed,

Shallow breathing in your abdomen.

And your whole body breathing and renewing.

Feel the energy of the space around you,

The ceiling above,

The floor beneath,

The walls surrounding.

Your body fills the room with light.

Moving to the close of this session,

Silently speak three affirmations.

I have confidence and trust in myself.

I have the capacity to create harmony of mind,

Body,

And spirit.

I have the capacity to create a positive future full of well-being.

Now keeping these feelings of well-being discovered during the exercise,

Begin to move the body,

Starting with the feet.

Allow the movement to come up through the body in a way that feels most comfortable.

When you're ready,

Opening your eyes.

Thank you for joining me in this session today.

I hope you've enjoyed this mind-body connection exercise.

You might like to record your experience in your mind practice journal so that you can refer back to it again in the future.

Great work today.

I look forward to guiding you again.

Reviews

Thank you so much, this was really nice 🥰. A great way to end the day!

Wow 👍👍 thank you