Find a comfortable posture to maintain for 10 to 20 minutes. If you are lying down, lie in Savasana (shah-VAH-sa-nah) - heels together, toes apart, legs relaxed**, spine long, shoulder blades tucked under, back of the neck long, chin slightly tucked, squeeze arms to your sides but stretch them down as far as you can, palms face up. (If you are seated in a chair, feet are flat on the floor, back is straight, neck neutral, chin level with the floor, hands rest on legs either palms up or down. Please refer to the end of the article for additional suggestions on what you may need to be comfortable.)
Establish an easy, rhythmic breathing pattern; breathing out and in for equal lengths of time (count slowly to 4 each way). Breathing soft and steady, easily and deeply, a pattern smooth and strong emerges.
Your eyes close gently. Behind your eyelids is darkness - total and complete. You are enveloped and surrounded, comforted and soothed by the absolute absence of light. Breathe it in, become with it as one. Darkness/blackness - you breathe it in, you breathe it out.
Gradually you become aware of a glowing light hovering over your face. It glows warmly growing and expanding. It sparkles brightly with golden and silver pin pricks of light almost seeming to dance and roll in place hovering over you. This light is pleasantly warm - just the right temperature.
As you lay gazing at the glowing and sparkling energy, think about all the 'things' that lurk inside you that you no longer have need of. Consider any negative emotions such as hatred or bitterness, anger or envy, fear or resentment. Let them bubble up in you. Let them really roil around. Also consider sadness, stress, disappointments, disease that might manifest or that has manifested, any pain or hurt you feel physical, emotional or spiritual. Let it all come to the surface of your consciousness. Let it pulse and throb in your body.
Take a moment to fully realize all of these sensations.
Now, as you exhale, visualize these emotions being pulled from every cell in your body starting with the farthest reaches from your lungs - the top of you head, the tips of your fingers and the tips of your toes - see these 'things' streaming out of you as your breath - black and sooty; smoky and thick.
Next, gazing with your mind's eye at the warmly glowing and gently pulsing, sparkling silver and golden energy hovering lovingly above your face, breathe in this healing concoction of energy, oxygen, vitamins, minerals, positivity, healing, relaxation, happiness and light. Draw it deeply into your lungs and throughout your body it flows into every cell from the top of your head, down the arms to the tips of the fingers, through the torso and down the legs to the tips of the toes. This energy fills you completely infusing every single cell right through to the smallest, deepest one.
As you breathe out, this loving energy takes with it any negative energy lurking within you. It pulls out the sooty, thick, smoky undesirables. Whoosh, they stream out as you let them go.
Breathing in, the sparkling energy floods your body to maximum capacity.
Breathing out, the undesirables depart.
With each and every inhale your body is healed, invigorated and renewed.
With each and every exhale your system is unburdened, purged and refreshed.
Breathing in, you sparkle and heal and glow.
Breathing out, you release and let go.
Breathe in, sparkling energy.
Breathe out, let go.
Breathe in, heal and rejoice.
Breathe out, let go.
What You Will Need:
- 20 minutes, undisturbed - schedule it in your planner
- A 'place' that is comfortable and (what you consider to be) safe and private, maybe there is a lock on the door, soft lights, soft instrumental music or just silence for optimal concentration
- Warm socks or a blanket to keep you cozy, non restrictive, non bunching clothing
- Patience/kindness/forgiveness/love
Please email/contact me (seabelle7@gmail.com) if you have any questions regarding this meditation. Please visit my website for more information on yoga and meditation. http://www.yogazoebella.ca/
Thank you. May you find peace and fulfillment.
**alternatively the knees can be bent, feet flat on the floor and wider than hip distance, lean knees together so that legs can relax and stay in position
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