Breathing In The Light

This guided visualization is intended to help you cultivate a felt sense of calming soothing energy to help you release any physical, emotional and mental tensions - breathing in healing light to calm and soothe you.

Transcript

Hello there,

This is Mayra.

Thanks for joining me for this meditation process.

I'm calling this a light meditation.

We're going to visualize light.

And so I encourage you to get as comfortable as you can.

You can be sitting or lying down.

I encourage you to listen to this in a space where you won't be disturbed or interrupted.

And so just letting your breathing go to your right pace.

I invite you to gently close your eyes or soften your gaze.

And take a couple of deep,

Slow breaths with me.

In through your nose.

Hold slightly and then out with a sigh.

We're going to do three more of these.

So in through your nose.

And through your mouth with a sigh.

In through your nose.

And out with a sigh.

And one more in through your nose.

Out with a sigh.

And now just let your breathing go to your right natural rhythm.

Soft and deep.

And if there are any noises around you,

Just allow them to soften and be a part of your relaxation process.

And so now in your mind's eye,

I'd like you to imagine a white light.

A white light above your head.

And this white light is shining down on you.

It's lighting up your mind.

This light is enveloping your whole body.

Your whole body being enveloped in a cocoon of white.

White,

Healing,

Calming,

Relaxing and glowing light.

So just imagine as best you can being surrounded with this white light.

Starts at the top of your head.

Comes down over your head,

Over your scalp.

Relaxing you over your face.

Your facial muscles becoming relaxed.

Smoothing out.

That wonderful warming light going down,

Down into your neck area,

Across your shoulders.

And as it comes down your arms.

All the way down to your fingertips.

Continuing to breathe deeply and evenly at your best rhythm for right now.

And that light continues down your body,

Through your chest.

Down your spine.

All the way down your torso.

Just continue letting that light permeate all the way down,

Down through your pelvis.

Down your legs.

All the way down to the tips of your toes.

And now that you have a sense of being completely surrounded by that light.

I invite you to start to breathe the light in slowly.

Breathing it slowly,

Deeply and completely within.

Breathe it into your lungs and into your belly.

Breathe in the light and let go of any tension.

Breathe the light into any part of your body that's holding onto any tension or tightness.

Sometimes when we do an exercise like this,

Memories might come up.

Memories or thoughts.

And that's okay.

The purpose of what we're doing is not necessarily to zone out or tune out in any way.

What we're doing here is to feel any tension.

So we can let it go.

Just let it go.

And so before,

During and even after we find any tension,

We can just relax the physical body.

Using the breath.

Breathing into any areas of tension that come up through this process.

Just as a wise hiker carries water and food for a journey,

It's good to have a cleansing,

Healing meditation that can nourish your mind,

Allowing you to release any past hurts or tension,

Fears that don't necessarily need to be brought up to the conscious awareness.

You can dissolve anything that doesn't serve you just by using your mind.

Using your mind while deeply relaxing your body.

And so we start this by surrounding our body with light.

Affirming the power of the light.

And then with our mind,

We're going to direct the light to each part of our body.

And so I invite you to continue by sending light and relaxation to each part of your body as I name it.

Just follow my voice as it guides you to consciously relax each part of your body.

Relaxation allows the complete absence of activity or movement in that part of the body.

Because movement means that the muscles are tightening up.

We're just letting everything go here.

Relaxing is the opposite of holding any part tight or rigid.

And by doing this,

You get to revel in the interlinking of your body and mind,

Either connected and how one can affect the other.

So by using the power of your mind,

You can calm and nourish your body in so many more ways than you ever thought were possible.

And so by staying mindful and yet deeply relaxed,

Awake and aware and deeply relaxed,

I invite you to take your awareness over to your left foot.

Just send relaxation and light to each part as I name it.

Relax your toes,

Instep,

Heel,

Calf,

Knee,

Thigh and your hip.

Just making sure your left leg is completely relaxed.

Relaxing as completely as you can.

Hold your attention to the sensation and the feeling of relaxation.

Calm relaxation to the whole of your left leg.

Just feel that relaxation becoming deeper and deeper.

And you can even say in your mind,

You could say to yourself,

My whole left leg is heavy and warm and basking in the light,

Absorbing the light.

Letting it go,

Loose and relaxed.

Now I invite you to become aware of your right foot.

Relax and send this light to your toes,

Instep,

Heel,

Calf,

Knee,

Thigh and your hip.

Making sure that your right leg is as relaxed as deeply as it can be.

Keep your attention on that sensation and the feeling of relaxation in your complete right leg.

Feeling the relaxation becoming deeper and deeper as you say to yourself,

My right leg is relaxing,

Loose,

Warm and absorbing the light.

To know both of your legs are feeling warm,

Relaxing more and more.

Feeling that light warming you,

Nurturing you.

Releasing anything you need to be released from.

Now just take your attention over to your left hand.

Bring your awareness onto your left hand.

Just tell your left hand and the fingers to relax.

Just tell it to relax.

Sending this relaxation in the light to the fingers,

Thumb,

Palm,

Wrist,

Forearm,

Elbow,

Upper arm and shoulder.

Making sure your left arm is completely relaxed.

Feeling it as deeply as you can.

Hold your attention to the sensation and feeling of relaxation in your complete left arm.

Feel every muscle,

Nerve,

Joint and even every tissue in your left arm just relaxing,

Melting,

Letting go.

Feel the relaxation becoming deeper and deeper as you say to yourself,

My left arm is heavy and warm and absorbing the light.

Still breathing deeply.

Allowing this light to envelop you.

Feeling more and more relaxed,

More calm with every breath you take.

Now just take your awareness,

Your attention over to your right hand.

Tell your right hand to completely relax.

Relax and let go.

Send light to your fingers,

Thumb,

Palm,

Wrist,

Forearm,

Elbow,

Upper arm and shoulder.

Making sure that your right arm is completely relaxed.

You can move in any way you need to,

Just let go and relax,

Relax as deeply as you can.

Hold your attention to the sensation.

Feeling that wonderful relaxation in your right arm.

Feeling every muscle,

Nerve,

Joint and tissue in your right arm relaxing.

Feeling that relaxation becoming deeper and deeper as you say to yourself,

My right arm is heavy and warm,

Absorbing the light.

Continuing with that relaxing breath.

Now both of your arms and your legs are completely relaxed.

So be sure and keep them as relaxed as possible.

Still having the sensation of that warming,

Healing light relaxing you completely.

And as you continue to enjoy this,

I invite you to bring your awareness to the base of your spine.

To sense the whole area around your tailbone,

Or as maybe resting on the surface beneath you.

If you're lying down,

Feeling it completely supported beneath you,

Or if you're seated,

You can feel it in the cushion or the support behind you.

And then just bringing your awareness slowly and gently up your spine.

Up your spine vertebra by vertebra.

Feeling all of the muscles.

Just feel your back melt,

Letting go,

Melting into the surface.

Your lower back,

Middle back,

Your upper back.

Just release and let go of any tension from that area,

From your whole spine.

Imagine your spine is like a hollow tube with light from the tip all the way down to the bottom.

From the top of your spine right down to the tailbone,

Hollow tube filled with light.

And the nerves that extend out from your spine carry this light to every organ of your body.

Just allowing it to soothe,

Calm every organ of your body.

Your stomach,

Your digestive system,

Your kidneys,

Your liver,

Your adrenal,

Your lungs,

And especially,

Especially your heart.

Your loving,

Nurturing,

Compassionate heart.

And breathe deeply.

And as you continue to breathe this light,

You relax your neck.

Let all the muscles in your neck relax completely.

First being aware of the back of your neck and the front of your neck.

Let your head rest gently and feel all the muscles in the back of your neck relaxing.

Let them go.

Let them continue letting go as you say to yourself,

My neck and shoulders are heavy and warm,

Absorbing and being bathed by this beautiful light.

Breathe deeply.

Now become aware of your face,

Relax your chin,

Your jaw.

Let your jaw go loose,

Let your teeth part a little.

Relaxing your tongue,

Your cheeks,

Your eyes.

There's no tension in your eyes or the muscles around your eyes.

Let any tension release from the muscles in your forehead.

Feeling all the muscles in your face melting and relaxing more and more.

There's no tension at all in your face or your facial muscles as you relax your scalp.

Feeling that relaxation in the muscles and the tissues all around your head.

And even feel your hair relaxing.

Breathe deeply.

Now relax your chest,

Every time you breathe out,

Relax just a little bit more.

Breathe the light in.

Let your body sink into the sense of relaxation a little more.

And keep doing this,

Sinking more and more into complete relaxation.

Completely relaxing.

Relax the muscles in your stomach and your abdomen.

Your chest,

Your abdomen,

Your stomach,

All feeling so deeply relaxed as you continue to breathe deeply.

Now your body is completely and totally relaxed.

There's no tension anywhere in your body.

Be sure not to move your body at all unless you need to for comfort.

Just stay in this state of relaxation.

Sometimes when we relax this deeply,

Emotions can come up and it's definitely okay.

Any emotions,

Memories or thoughts come up,

Don't resist them,

Just allow them.

Allow them to wash through.

Continue breathing and absorbing this light.

Trusting in yourself that if anything comes up,

It's coming up to be released and let go.

Let go.

And so continuing to breathe deeply and staying in this state of relaxation.

Feeling and absorbing the light.

You are safe,

Supported,

Loved and loving.

The music is going to continue so that you can continue to quietly and calmly rest in this state of blissful relaxation,

Of nurturing contemplation for as long as you wish.

Thank you.

Thank you.

Thank you.

Thank you.

Reviews

Relaxing a d empowering meditation to boost oneself with confidence and love.

Felt tired and restless before. Loved the calming voice and feel so much better and lighter. Wonderful, thank you!

What a beautiful practice, calming & supporting me during tricky times. Thank you!

no words can express fully- however- healing, soothing, caused a shift in consciousness. Fantastic

Very good, the only suggestion I have is to maybe move the clock away? I could hear it ticking in the background, it was a bit distracting for me.

Very relaxing full body guided meditation. Very useful.

Beautiful relaxing cleansing meditation, very soothing voice and easy to visualise the light, thank you 🌻🙏💫

Amazing!!!! Thank you 💐💐💐

Thank you it was very relaxing. Love and Light Always.

Very wonderful and soothing ❤️

Deeply relaxing and healing. Thank you so much

Your meditations are beautiful. Thank you. I feel very soothed, relaxed, and peaceful.

So soothing and relaxing. Makes my top 10 list for best meditations. Thank you...🙂

High stars for warm, bright, deep healing. Voice and vibration wonderful. Authentic.

Amazing healing energy meditation. I love these. You might want to turn your volume up and the recording seemed low to me. But really quite nice! Thank you.

Perfect. Loved that it didn’t feel rushed at all. Thanks 😊🙏🏻

Seriously beautiful and soothing! Thank you!

I found an excellent and deep sense of relaxation from this session - thanks so much for sharing it!

Amazing relaxation. Total bliss. Thankyou. 😍