Filling the Body With Light: 12 Minute Meditation

Vidyamala Burch guides us via a relaxing physique scan meditation that focuses on bringing mild and ease into the physique.

This guided physique scan for filling the physique with mild invitations you to think about a delicate, soothing sensation radiating all through your physique, serving to to ease any stress and domesticate a way of leisure. As you progress via this meditation, you’ll have the chance to release stress and join deeply with a sense of inner peace, bringing lightness into your physique and thoughts.

A Guided Meditation for Filling the Physique with Gentle

1. Start by mendacity down. If that is uncomfortable for any cause, then after all, undertake one other posture. 
2. Permit your consciousness to quiet down into the physique. Take a deep breath in after which on the outbreath, give the burden as much as gravity. Drop consciousness into the factors of contact between the physique and the floor it’s resting upon. 
3. Permit the respiration to settle and to seek out its personal pure rhythm. Sense the swelling on the in breath and subsiding on the out breath in the entire physique. 
4. Let your consciousness circulation down via the physique, down via the legs all the best way into the toes, feeling any sensations within the toes. For those who can’t really feel something for any cause, that’s superb. Simply see in case you can concentrate on the toes of inhabiting the toes with awareness. 
5. Think about that the toes are full of mild, with spaciousness, with ease. Let the sense circulation down into the ft, the tops, the ankles. Think about the ft drenched in mild, drenched in radiance, drenched and open of their softness.
6. Subsequent, enable the sense to pour up via the ankles into the decrease legs. Let this high quality of sunshine of radiance overflow and pour into the knees, filling into the form of the knees, no matter place they’re in. Visualize it pulling up and saturating the thighs, the large muscular tissues of the thighs, the bones, the thighs filled with this radiant consciousness. 
7. For those who’ve received any discomfort anyplace within the legs of the ft, see if it may be soothed and softened by this high quality of sunshine and radiance. Subsequent, envision it pouring up via the hips and the buttocks. Let the buttocks be delicate, whether or not you’re mendacity down or sitting. Lively, filled with radiance. 
8. Subsequent, enable this high quality to pour up and to fill the stomach, the stomach. Really feel it deep contained in the physique, noticing the best way the stomach swells somewhat bit on the tip breath and subsides on the outbreath, being cautious to not pressure or pressure, letting this be the pure breath with receptive consciousness. Now enable this high quality of sunshine to pour up into the entire chest space, the ribs and the lungs full of the rhythm of respiration. 
9. Really feel the breath increasing the face on the in breath and subsiding the face on the outbreath. Concentrate on the entire entrance of the torso, the stomach and the chest full of sunshine. Permit consciousness to relaxation within the rhythm of respiration. Increasing. Subsiding. Increasing. Subsiding. 
10. Now enable your consciousness to circulation all the best way all the way down to the buttocks and the again of the physique. Let this high quality of sunshine pour up into the decrease again. Can you are feeling respiration expressing itself within the decrease again in any means? Maybe an increasing and a subsiding. Perhaps the angle or the form is altering somewhat bit with every out and in breath. If there’s any discomfort, see in case you can let it’s soothed and softened by this high quality of sunshine, radiance, and the rhythm of respiration. 
11. Now think about this high quality pouring up via the entire again of the physique, the center again and the higher again, the size of the backbone, the breadth of the again. Discover the rhythm of respiration, expressing itself in the entire again of the physique. Opening, subsiding, opening, subsiding, filling the entire torso, the entrance, the again, the edges, the within, the floor. Really feel the soothing, light lights and the rhythm of respiration and the entire torso soothing any onerous edges, softening any contraction. 
12. Let this high quality pour via the shoulders, all the best way all the way down to the very suggestions of the fingers. Envision the shoulders, the arms, the palms, the fingers all changing into drenched and saturated and light-weight. Really feel the light, soothing high quality, letting the palms relaxation in gravity. Let the shoulders fall away from the midline of the physique because the arms relaxation in gravity. 
13. Now enable your consciousness to circulation up into the neck and the pinnacle. For those who’re mendacity down, be sure to’re giving the burden of the pinnacle as much as the pillow with the cushion totally. For those who’re sitting, have the pinnacle poised on the highest of the neck as greatest you possibly can. Permit this high quality of sunshine and radiance to fully saturate the entire head, even the mind. Even the mind can relaxation on this high quality of brightness! Really feel it shifting via your entire face: brow, eyes, cheeks, nostril, lips, jaw, tongue, mouth. Think about all of them filled with softness, full of sunshine. 
14. Lastly, let’s increase consciousness to the entire physique: the legs, the torso, the arms, neck, head, face. Relaxation your consciousness very deeply inside this high quality of the entire physique being full of mild, full of ease, or the potential of ease, and respiration. Any onerous edges, any contraction soothed and eased by breath by mild, by this high quality of resting right here second by second. 
15. As we start to arrange to convey this meditation to a detailed, see the way it feels to kind an intention to take this high quality with you into your day, in case you’re doing this through the day, or into your sleep, in case you’re doing it within the night. This high quality of relaxation is mild, brightness, and softness. When it comes time to maneuver, do it gently and punctiliously as you put together to interact with no matter you’re going to do subsequent. Thanks a lot for working towards with me in the present day.