Filling the Physique With Mild: 12 Minute Meditation

Vidyamala Burch guides us by way of a chilled 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 gentle, soothing sensation radiating all through your physique, serving to to ease any pressure and domesticate a way of rest. As you progress by way of this meditation, you’ll have the chance to launch stress and join deeply with a sense of internal 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 cool 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 respiration 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 circulation down by way of the physique, down by way of the legs all the best way into the toes, feeling any sensations within the toes. When you can’t really feel something for any motive, that’s wonderful. Simply see if you happen to can concentrate on the toes of inhabiting the toes with consciousness. 
5. Think about that the toes are stuffed with gentle, with spaciousness, with ease. Let the sense circulation down into the ft, the tops, the ankles. Think about the ft drenched in gentle, drenched in radiance, drenched and open of their softness.
6. Subsequent, enable the sense to pour up by way 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 large muscle tissue of the thighs, the bones, the thighs filled with this radiant consciousness. 
7. When you’ve acquired any discomfort wherever 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 by way of the hips and the buttocks. Let the buttocks be gentle, whether or not you’re mendacity down or sitting. Vigorous, 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 slightly bit on the tip breath and subsides on the outbreath, being cautious to not power 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 respiration. 
9. Really feel the breath increasing the face on the in breath and subsiding the face on the outbreath. Pay attention to the entire entrance of the torso, the stomach and the chest full of sunshine. Enable 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 approach? Maybe an increasing and a subsiding. Possibly the angle or the form is altering slightly bit with every out and in breath. If there’s any discomfort, see if you happen to 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 by way 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 respiration, expressing itself in the entire again of the physique. Opening, subsiding, opening, subsiding, filling the entire torso, the entrance, the again, the perimeters, the within, the floor. Really feel the soothing, mild lights and the rhythm of respiration and the entire torso soothing any laborious edges, softening any contraction. 
12. Let this high quality pour by way of the shoulders, all the best way all the way down to the very suggestions of the fingers. Envision the shoulders, the arms, the arms, the fingers all changing into drenched and saturated and light-weight. Really feel the mild, soothing high quality, letting the arms 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 top. When you’re mendacity down, be sure you’re giving the load of the top as much as the pillow with the cushion totally. When you’re sitting, have the top poised on the highest of the neck as finest you possibly can. 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 shifting by way of 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 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 respiration. Any laborious 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 organize to deliver this meditation to an in depth, see the way it feels to kind an intention to take this high quality with you into your day, if you happen to’re doing this throughout the day, or into your sleep, if you happen to’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 punctiliously as you put together to interact with no matter you’re going to do subsequent. Thanks a lot for working towards with me at present.