A Meditation of Hope and Light

Hi all!  Today is week two of my series of posts on Meditations to help you stay balanced in turbulent times.  Be well and happy!

Free happy woman enjoying nature sunset. Freedom, happiness and enjoyment concept of beautiful multiracial Asian Caucasian girl in her 20s. Image from Grand Canyon, United States.

Light visualization meditation:

  1. Sit comfortably, with your spine erect and the crown of your head floating up to the ceiling. Sitting either in a chair or on the floor is fine, as long as you are physically comfortable.
  2. Focus your mind on the sensations of the breath just inside your nostrils.   When you feel ready, think of a quality you’d like to bring into your life. Imagine that quality is a bright white light entering your body through your heart center and spreading throughout your entire body—from the top of your head to the tips of your fingers and toes. This light can represent any positive quality you wish it to–love, joy, health, healing, etc. Imagine that each cell of your body is illuminated by this light, and that the quality you’ve attributed to it flows into every cell.
  3. Imagine that this quality is replacing everything that clutters your life–anger, impatience, stress, desire, greed. As the light grows brighter in your mind, visualize its pure radiance washing those negative qualities away.
  4. If your attention wanders (and it will!) just notice it, and invite your attention back to the sensation of the breath at the tip of your nose. Then begin to focus on the white, healing light once again.
  5. Continue this meditation for 10 minutes or longer if you’d like.

Tracy Weber


All four books in the Downward Dog Mystery Series are available at booksellers everywhere!

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