In this meditation we work with light,
Directing light into our bodies for the purpose of healing or rejuvenation or relaxation.
So find either a comfortable seat or position yourself lying down.
When you're ready close your eyes.
Move your attention to the outer world.
Becoming aware of the sounds that you hear around you.
Move away from the outer environment as you become aware of your body and your breath moving in and out of your body.
Let's progressively relax your body.
Move your attention to the fingers,
The palms of the hand,
The backs of the hands,
The wrists,
Forearms,
Elbows,
Upper arms.
Relax the shoulders,
The tops of the shoulders,
The backs of the shoulders,
The sides of the waist,
The hips,
The front and back of the thighs,
The front and back of the knees,
The shins,
The calves,
The ankles.
Soften the tops of the feet,
The soles of the feet,
The toes.
Move your awareness to the back of your body,
The buttocks,
The back of the hips,
The lower,
Middle and upper back.
Relax your entire spine.
Notice the space of your spine.
Soften the back of the neck,
The back of the head,
The top of your head.
Relax your forehead.
Let your eyes become heavy in the eye sockets,
The bridge of the nose spreading,
The cheeks relaxed,
The ears,
The jaw,
The lips,
Relax the tongue.
Feel the air moving down into the throat,
The chest.
Let your ribs relax and the belly.
Become aware of your whole body.
Taking a breath in,
As you exhale relax your body.
Notice the movement of breath at the ribs.
Your ribs expand outward with each inhalation and down and in with each exhalation.
Become aware of the movement of breath at the ribs.
Draw your attention now back to the head.
Let's create space in your body.
Imagine there's nothing but space in your mind.
Space around the face,
Inside of the neck.
Across the tops of the shoulders,
Inside of your body there's nothing but space.
Down the arms,
To the hands and the fingers.
There's nothing but space.
In the torso,
At the front and back of the chest filled with space.
The hips,
The buttocks,
The legs.
Down to the feet,
To the toes.
Imagine your body is a layer of skin covering space.
Your breath expands your space body.
As you exhale the breath contracts the space body.
As you inhale the space expands.
As you exhale the space contracts.
Imagine the space body expanding and contracting.
Imagine the space body expanding and contracting.
Now,
Imagine at the top of your head,
At the crown,
There's a beautiful luminous white light pouring down into the crown of your head,
Moving into the space of your mind.
That light fills up the mind space.
Moves down through the neck,
The shoulders,
Filling the space of the arms and the hands with light.
That light moves into the chest and the back fills the hips,
The legs,
The feet and the toes with light.
The space of your body is now filled completely with a white healing light.
As you breathe,
Your breath expands your light body.
The light of your body moves beyond the skin,
Out into the room.
As you exhale,
The light shrinks back under the skin.
With each inhale,
The light expands beyond the skin of the body,
Into the room.
With each exhale,
It moves back under the skin.
Breathe in this way with your light body now.
Let the light of your body expand out into the room.
Filling the room with light.
Each time you breathe in,
The light expands further outward.
Every time you exhale,
A portion of light moves back under the skin.
Let the light of your body expand out into the room.
Become aware of the light all around you,
Within you.
Nothing but light.
This light is a healing light.
It restores your body systems.
It uplifts your soul.
Very good.
Maintaining the sense of light all around you and within you,
Move your awareness back to your physical body.
Notice your breath.
Notice the sounds that you hear around you.
Deepen your breath.
Awaken your body.
When you're ready,
You can open your eyes.
