Filling the Body With Light: 12 Minute Meditation

Vidyamala Burch guides us by means of a relaxing physique scan meditation that focuses on bringing gentle and ease into the physique.

This guided physique scan for filling the physique with gentle invitations you to think about a tender, soothing sensation radiating all through your physique, serving to to ease any pressure and domesticate a way of leisure. As you progress by means of 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 Mild

1. Start by mendacity down. If that is uncomfortable for any motive, then after all, undertake one other posture. 
2. Enable your consciousness to quiet down into the physique. Take a deep breath in after which on the outbreath, give the load as much as gravity. Drop consciousness into the factors of contact between the physique and the floor it’s resting upon. 
3. Enable the respiratory to settle and to search 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 circulate down by means of the physique, down by means of the legs all the best way into the toes, feeling any sensations within the toes. If you happen to can’t really feel something for any motive, that’s wonderful. Simply see should you can pay attention to the toes of inhabiting the toes with awareness. 
5. Think about that the toes are stuffed with gentle, with spaciousness, with ease. Let the sense circulate down into the toes, the tops, the ankles. Think about the toes drenched in gentle, drenched in radiance, drenched and open of their softness.
6. Subsequent, enable the sense to pour up by means of 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 massive muscle tissues of the thighs, the bones, the thighs stuffed with this radiant consciousness. 
7. If you happen to’ve acquired any discomfort anyplace within the legs of the toes, see if it may be soothed and softened by this high quality of sunshine and radiance. Subsequent, envision it pouring up by means of the hips and the buttocks. Let the buttocks be tender, whether or not you’re mendacity down or sitting. Lively, stuffed 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 a bit 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 stuffed with the rhythm of respiratory. 
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. Enable consciousness to relaxation within the rhythm of respiratory. Increasing. Subsiding. Increasing. Subsiding. 
10. Now enable your consciousness to circulate all the best way right down to the buttocks and the again of the physique. Let this high quality of sunshine pour up into the decrease again. Can you’re feeling respiratory expressing itself within the decrease again in any means? Maybe an increasing and a subsiding. Perhaps the angle or the form is altering a bit bit with every out and in breath. If there’s any discomfort, see should you can let it’s soothed and softened by this high quality of sunshine, radiance, and the rhythm of respiratory. 
11. Now think about this high quality pouring up by means of 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 respiratory, 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 respiratory and the entire torso soothing any exhausting edges, softening any contraction. 
12. Let this high quality pour by means of the shoulders, all the best way right down to the very ideas 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 circulate up into the neck and the top. If you happen to’re mendacity down, be sure you’re giving the load of the top as much as the pillow with the cushion absolutely. If you happen to’re sitting, have the top poised on the highest of the neck as greatest you may. Enable 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 transferring by means of your entire face: brow, eyes, cheeks, nostril, lips, jaw, tongue, mouth. Think about all of them stuffed with softness, full of sunshine. 
14. Lastly, let’s broaden 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 stuffed with gentle, stuffed with ease, or the potential of ease, and respiratory. Any exhausting edges, any contraction soothed and eased by breath by gentle, by this high quality of resting right here second by second. 
15. As we start to arrange to deliver this meditation to an in depth, see the way it feels to type an intention to take this high quality with you into your day, should you’re doing this through the day, or into your sleep, should you’re doing it within the night. This high quality of relaxation is gentle, brightness, and softness. When it comes time to maneuver, do it gently and thoroughly as you put together to have interaction with no matter you’re going to do subsequent. Thanks a lot for working towards with me at the moment.