Photo credit: www.mindful.org
Vidyamala Burch offers a serene body scan meditation designed to help you fill your body with light and tranquility.
This body scan meditation guides you through a process of envisioning a gentle and calming glow that permeates your being. By following this practice, you will have the chance to release stress and immerse yourself in a profound sense of peace, enhancing both body and mind with ease and lightness.
A Guided Meditation for Filling the Body with Light
Start by lying down. If this position feels uncomfortable, feel free to choose an alternative that suits you better. Take a moment to center your awareness within your body. Breathe in deeply, and as you exhale, let go of any tension, allowing gravity to do the work. Consciously focus on the areas where your body meets the ground. Let your breath find a comfortable rhythm. Notice the gentle rise as you inhale and the release as you exhale throughout your body. Let your awareness travel down through your legs, all the way to your toes, and observe any sensations, or simply be present with the awareness of your toes. Visualize the toes being illuminated with light, filled with spaciousness and comfort. Allow this sensation to flow into your feet, feeling a warm radiance enveloping the tops and sides of your feet, leading down into the ankles. Invite this light to rise through your lower legs, filling your knees, and embracing the thighs, saturating them with a luminous quality of awareness. If you notice any discomfort in your legs or feet, envision this light soothing and easing the tension. Next, allow this radiant sensation to rise into your hips and buttocks. Let these areas relax and be infused with vitality and warmth.
Now picture this light pouring into your abdomen, feeling its presence deep within you. Notice how your abdomen gently rises with each inhalation and falls as you exhale, maintaining a natural and effortless pattern. Let the light extend into your chest, filling your ribcage and lungs as you breathe. Feel the expansion of your face on the in-breath and its softening on the out-breath. Bring your focus to the entirety of your torso, feeling the luminosity encompassing your abdomen and chest, allowing your attention to synchronized breathing—expanding, subsiding, expanding, subsiding. Now guide your awareness down to your back, allowing this radiant light to fill your lower back. Notice how the breath might creating subtle movements in this area as it expands and recedes. If you feel any tightness there, imagine the light providing relief and ease. Continue to visualize this radiant energy flowing through your entire back, from the lower to the upper regions, filling your spine with gentle warmth. Observe how this light interacts with your breath—a continuous cycle of opening and relaxing throughout your torso.
Let this warmth pour down into your shoulders, arms, and hands, visualizing every part becoming saturated with this soothing light. Allow your arms to rest heavily as the shoulders gently drop away from the spine.
Next, turn your attention to your neck and head. If you’re lying down, let your head rest fully on the pillow. If seated, maintain a comfortable posture. Envision this light enveloping your entire head, even reaching your mind. Allow your forehead, eyes, cheeks, jaw, and mouth to fill with this soft illumination. Finally, expand your awareness to encompass your whole body. Experience the sensation of your legs, torso, arms, neck, and head being embraced by light and ease. Acknowledge any areas of tension, allowing them to dissolve with your breath and the radiant light that fills you moment by moment.
As you prepare to conclude this meditation, consider setting a positive intention to carry this sense of lightness throughout your day or into your restful sleep. Embrace this feeling of relaxation and brightness. When you feel ready to move, do so with care, transitioning gently into whatever activities await you. Thank you for engaging in this practice today.
Source
www.mindful.org