This meditation is one that I learned years ago and practice often. It takes about 10 minutes, but the calming softness it leaves within me lasts much, much longer. If meditation is new to you, I promise that this one has just enough to focus on to help keep your mind from wandering. It is a good one to practice anytime, but I find it particularly helpful when I feel stressed or anxious.
To start this meditation, find a comfortable place where your body doesn’t need to hold itself up. I like to prop pillows behind me while in bed. Relaxing on the couch is a good spot too. Make sure there are no noises you can control in the background, like the tv or music. Your arms and legs should not be crossed. Let your arms relax beside your body and your legs apart and relaxed at the knees. Closing your eyes will help with the visualization in this meditation as well. If it isn’t possible to meet all these recommendations, make yourself as comfortable as possible wherever you are. Years ago I did this meditation on the go-train so it can really be done anyplace.
I have included a voice recording of this meditation below as well. Have a listen:)
Begin by taking a few deep breaths in through the nose and out through the nose. Try to relax the tummy and let it move freely with the breath. Then begin to envision a faint golden yellow ball up in the sky. As you breath, watch it slowly move down towards you and then settling under your feet. It is about the size of a basketball.
Feel a gentle warmth coming from the orb of light on the bottoms of your feet. It is soft and comforting to you. The golden light is the hue of a beautiful morning sunrise in the middle of summertime. Feel the warmth begin to move into your whole feet up to your ankles. The golden ball has expanded and enveloped your feet. As you breath, feel into your feet. Let all the muscles, tendons, vessels and bones relax. If you feel anyplace that has tension or discomfort, invite the light into that place in your feet and feel it pass.
Now feel the light permeate its way up inside your legs. The golden ball is embracing your legs to the level of your knees. Again, feel the light moving through the tissues in this part of your body. Let it soften you, release any tension. The light spirals over your upper legs to your hips. Your entire pelvis is now also bathing in the beautiful comforting warmth of the golden orb. Breathe into your pelvis, breathe into your legs. Let the light find its way into all the tissues and bones and structures of this deep root of your body. Find any areas that need the comfort of the warm light and breathe. Breathe in warm softness. Exhale tension and stress.
The ball of light is expanding now to engulf your entire torso. Your abdomen, chest, back and organs. Your lungs feel the warmth. Your heart beats and brings with it healing light to your body. Take time to let go of stress, feel the shoulders release, the rhythm of your breathing is comforting. Now the light is spiraling out and around your arms down into your hands and out your fingertips. It is sparkling as it relaxes them. You feel warmth in your throat and softness permeating into your face and around your head. The golden ball is surrounding your entire being and you feel so content and calm. Breathe in warm softness. Exhale tension and stress. Sit and breathe as long as you wish or if you are doing this in bed, allow yourself to drift off to sleep.
This visualization helps to reconnect with and relax the body and steady the mind. I enjoy it every time I do it. If your mind gets distracted at any time, just call it back and continue on. Some days I am more focused than others and that’s okay. Go with the flow of your breath and each time you use this calming meditation, you will feel soft and calmness come over your being. Enjoy!