Emanating Light Meditation

We all have a source of light within our hearts that represent the innate goodness and love present in us all. Using breath and visualization, you'll not only connect to this inner light, but work on expanding this light outwards to areas of your life where you feel it would be most beneficial.

Transcript

Hello everyone and welcome.

Today let's get started in a comfortable seat.

So sit up nice and tall wherever you are.

If you're sitting on a chair,

Couch,

Bench,

Or side of your bed,

Maybe you sit towards the edge.

And if you're sitting on the floor,

Maybe you place a prop underneath your hips like a block,

A bolster,

A cushion,

Or a couple of blankets.

And then let your hands rest on your knees or your lap with your palms either up or down.

Draw your shoulder blades back and down away from your ears.

Lengthen the back of your neck and feel the slight lift of the back of your skull with your chin level to the floor.

Allow your legs to become heavy.

And from the base of your spine,

Feel your spine crawl up towards the crown of your head one vertebra at a time.

And gently close your eyes or soften your gaze and find a single point to focus your attention on.

And then take a moment just to reflect on where you're at in your day so far.

Or maybe your day is just beginning so you reflect on the previous evening or the previous day.

And then take a moment to just look ahead into the rest of your day or maybe it's evening time and you're looking ahead to what's to happen tomorrow.

And then turn your attention to your headspace and just take a moment to notice if there are any lingering thoughts,

Any lingering memories,

Or maybe there's some expectation.

And just simply notice without getting carried away with those thoughts or analyzing or creating a storyline further.

Are those thoughts coming from the past or are they coming from the future?

Or maybe they're coming from a sense of a present that is not exactly where you are in this physical space.

Maybe it's a feeling of something that you feel is in the present but maybe it's not.

And then shift your attention down to your heart space and just notice if there are any lingering feelings or emotions that are within your heart.

Maybe you recognize if the feelings or emotions are associated with the past or the future.

Or maybe it's a feeling of what you think is happening in the present but is not currently happening in your physical space that you're in right now.

And as you're contemplating these feelings or emotions,

See if you can make any connections with your physical body.

Notice if any sensations are coming up in your body and where those sensations are.

And with these feelings or emotions that are lingering in your heart that you've been noticing,

Are there any connections with the mind?

Any connections with any thoughts that are lingering within your head?

And whatever connections that you made,

Allow your attention to leave those connections where they are in your mind and in your heart.

And shift your attention to the simplicity of the breath,

The breath that is moving in through your nostrils,

Expanding into your lungs,

And moving from your lungs out through your nose,

All without even trying.

And then please take an inhale through your nose.

And gently sigh it out.

Another inhale through your nose.

And a gentle sigh.

One more in through your nose.

Keep your lips sealed and breathe out through your nose.

And then inhale for the count of four,

Three,

Two,

One.

Hold at the top.

And exhale for four,

Three,

Two,

One.

And pause.

Inhale for four,

Three,

Two,

One.

Hold.

Exhale for three,

Two,

One.

Pause.

Inhale for.

.

.

Hold lightly at the top.

Exhale for.

.

.

Pause at the bottom.

Inhale for five,

Four,

Three,

Two,

One.

Hold.

Exhale five,

Four,

Three,

Two,

One.

And pause.

Inhale five.

Hold.

Exhale five.

Pause.

Inhale five.

Hold.

Exhale five.

Hold.

Inhale six,

Five,

Four,

Three,

Two,

One.

Pause.

Exhale six.

Hold at the bottom.

Inhale six.

Hold.

Exhale six.

Pause.

Inhale six.

Hold at the top.

Exhale six.

Pause at the bottom.

And then inhale just a third of the breath in.

And hold.

Inhale a second third.

Hold.

Inhale all the way to the top.

Pause at the top.

And then slowly breathe out for six,

Five,

Four,

Three,

Two,

One.

And pause.

Inhale a third.

Hold.

Inhale second third.

Hold.

Inhale all the way to the top.

Hold.

Stretching out the exhale,

Exhale for seven,

Six,

Five,

Four,

Three,

Two,

One.

And pause at the bottom.

And then inhale a third.

Hold.

Inhale a second third.

Hold.

Inhale all the way to the top.

Pause at the top.

And then exhale for eight,

Seven,

Six,

Five,

Four,

Three,

Two,

One.

Hold at the bottom.

And then inhale a third.

Pause.

Inhale a second third.

Pause.

Inhale all the way to the top.

Hold.

Stretching out the exhale a little bit further.

Exhale for ten,

Nine,

Eight,

Seven,

Six,

Five,

Four,

Three,

Two,

One.

And hold at the bottom.

One more round.

Inhale a third.

Hold.

Inhale a second third.

Hold.

All the way to the top.

Pause.

And then exhale for twelve,

Eleven,

Ten,

Nine,

Eight,

Seven,

Six,

Five,

Four,

Three,

Two,

One.

Hold at the bottom.

And then imagine that you're breathing in all the air into your heart space.

So take a deep breath in.

Hold at the top and just imagine that air is balled up in your heart space,

Clearing out any worry,

Any conflict,

Any fear that may be lingering.

And slowly breathe out all the way to the bottom.

At the bottom,

Hold.

And then again,

Breathe into your heart space.

Hold at the top and just imagine that big ball of air not only clearing out any conflicting feelings but livening and expanding any positive feelings.

And then slowly breathe out all the way to the bottom.

Hold at the bottom.

And then one more time,

Breathe in into your heart space.

Hold at the heart space.

Open your mouth and let it go with a sigh.

Just take a moment just to do absolutely nothing.

Check in with how you feel.

Check in with your heart space.

Notice any lingering feelings.

Have those feelings somewhat dissipated or maybe they're still there or maybe any positive feelings have expanded within.

And take that connection check in with your body.

How is your body feeling in connection with what you're feeling in your heart right now?

And then notice what's going on in your head space.

Have the thoughts slow down.

Has it remained the same?

Do you still feel any of those connections between what you feel in your heart and in your head?

I want you to imagine as you're focusing on your head space,

Let all the thoughts go.

Just imagine a single point of light resting at the center of your forehead deep within the middle of your brain space.

And then as you take your next exhale,

Imagine the light travels down to your heart space.

And it meets up with the light that rests in the center of your heart.

And then on your next inhale,

The light travels from your heart to your head space.

And as you exhale,

The light travels from your head down to your heart.

And so with the next few cycles of breath,

On a natural pace and rhythm,

Just feel or imagine that light moving up from your heart to your head on the inhale.

And then from your head to your heart on the exhale.

The light can be in any color that you notice it to be.

Just notice what it is.

For you,

Does it feel like the light is moving in a straight line up and down?

Or maybe it's simply moving in a loop?

Or maybe you're not noticing that all and you're just feeling yourself breathe,

Feeling the space of your head and the space of your heart.

And then keeping those two points of light in mind,

We'll move into Kapalabhati breath or Skull Shining breath.

It's a short,

Fast and quick exhale out through your nose and a passive inhale through your nose.

So you'll force the breath out by pumping your belly in and then your belly just naturally expands and you accept the breath in.

We'll go at a slow pace to start.

And in the second round,

You'll have the option to go to a moderate or maybe even faster pace if it feels comfortable or if it's in your practice.

Now,

If you are dealing with any digestive or abdominal stuff today or you are pregnant,

Then feel free to skip this one and you can return to the any of the two breathing exercises we've already done.

The even inhale and exhale or you can do the three part inhale with the single exhale.

So if you were doing Kapalabhati,

Sit up nice and tall.

Shoulders relaxed,

Jaw relaxed.

And then please take an inhale through your nose and then force the exhale out through your nose.

Let your belly expand and just accept the breath in.

And then we'll begin.

Keep going for 5,

4,

3,

2,

1.

Exhale all the air out.

Navel draws in and up and when you are physically empty of the air,

Keep mentally exhaling and then hold.

And then inhale into the space of your heart.

Hold at the top.

Tilt your chin slightly forward and then tilt your chin down towards your chest slightly.

And just notice that light that you imagined in your heart space.

And then lift your head,

Let the breath go out through your nose.

Beautiful.

Move into the second round and again if you would like to go at a faster pace,

Feel free to do so as long as your pace is rhythmic and consistent.

Please take an inhale through your nose.

A slow but forced exhale out through your nose.

Let your belly expand passively,

Let the breath in.

Second round of Kapalabhati.

Keep going while I talk.

You'll move at your own pace and again you're pumping your belly in to let the breath come out but then your belly just naturally expands.

You do not have to force the breath in.

It'll just happen.

As you're breathing here,

Just notice what's going on in your heart space and what's going on in your head space.

Those two points of light.

Can you feel or see or imagine those lights and how they're connected as you're moving through this Kapalabhati breath?

Keep going for five,

Four,

Three,

Two,

One.

Exhale all the air out.

And again when you're physically empty,

Keep mentally exhaling.

Hold,

Spine as tall,

Shoulders down.

Then breathe into the space of your heart.

Hold at the top,

Tilt your chin slightly forward,

Down and slightly inwards.

And again notice what's happening in your heart space here,

That light.

Lift your head,

Breathe all the way out.

Pause at the bottom.

And then inhale all the way into the space of your heart again.

Open your mouth and let it go with a sigh.

And again just take a moment to do absolutely nothing.

Let go of the visualization of the lights.

And just simply notice what that raw feeling and emotion that's lingering in your heart.

Has it changed?

Has there been an expansion or has it remained the same?

Feel the connection of those lingering feelings with your body.

Has the body sensations changed?

Have they moved?

And making those connections with the feelings in your heart and the thoughts in your head.

Have those connections changed,

Expanded,

Or have they remained the same?

And then I want you to bring your awareness to your heart space.

And just let your breath be in a natural rhythm.

And I just want you to imagine that light that we were just envisioning just a few moments ago.

And I want you to imagine that light was encased in a chandelier.

A chandelier made of the most beautiful and fine glass crystal.

Just imagine that that chandelier represents your entire heart space.

And with every inhale,

The light that is encased in that chandelier shines through the glass and the crystal and all the different shapes within that chandelier.

And every exhale,

The light from the chandelier just expands outwards.

So inhaling into the light at the center of the chandelier.

Exhaling from that light through the chandelier and outwards.

As you're imagining this,

What feelings are coming up for you?

What are those lingering feelings in that light in your heart?

Where are they expanding to?

How are they expanding?

Can you feel that expanded light within the walls of your lungs?

Can you feel it in the inner linings of your rib cage?

Every inhale breathing into that light at the center of the chandelier.

Every exhale,

The light emanating outwards.

Continue to envision this light from the chandelier in the center of your heart.

Notice how it feels or where it's expanding to and how far.

And then contemplate for a moment what areas in your life would it be most beneficial for this light,

This chandelier to shine upon?

Maybe it's a certain aspect of your personal life,

Your self-growth,

Your career,

Your social life.

Maybe it's not a particular thing but a certain someone or group of people,

Community,

Chosen family,

Loved ones.

Who or what would benefit from this light the most?

Imagine and contemplate how would this light be beneficial to this certain aspect.

How would that affect this aspect of this person,

This thing?

Just contemplate those what-ifs,

Those possibilities.

Maybe even imagining that just the simple act of thinking of it is making it happen in a much more energetic and cosmic way.

Maybe even imagine that wherever this person is or this thing is or this aspect is that that light that you're envisioning is shining to it already.

Keep your breath steady,

Soft,

Just feeding into that bright,

Glowing,

Warm light from that chandelier in your heart.

.

.

.

.

.

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.

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Please invite a deep inhale through your nose and let it go.

And just imagining that light glowing from the chandelier,

Expanding and emanating outwards.

Allow your attention to draw that light back in and focus your attention on the single point of light that rests at the center of the chandelier.

Allow the image of the chandelier to go and just seeing that single point of light.

And then allow the image of the single point of light to go and just rest your attention on what is that feeling,

That emotion that's lingering in your heart in this very moment.

Make any connections with any physical sensations that you're feeling in your body to this feeling or emotion.

Maybe you can make some connections to any thoughts that are going on in your head as a result of noticing this feeling or emotion.

And then slowly draw your hands together in prayer at heart center,

Thumbs just lightly pressing up against your sternum.

And just for a moment,

Contemplate as you move on into the rest of your day,

How can you show up with this light and emanate this light into the rest of your day?

And whatever feeling that light represents or whatever the action is,

Can you sum it up in a simple I am statement affirmation?

And whatever that I am statement is,

Please repeat that statement in your head and in your heart three times.

And then give gratitude and simply let it go.

Bow your head gently towards yourself,

Your heart,

The wisdom within.

Give reverence for your effort and energy and gratitude for showing up for yourself today.

Thank you so much for sharing your practice.

Namaste.

Reviews

Great breathing exercises