Day 7 – Light meditationMr. Senior
Here is a meditation that might help you sleep tonight. Lie down on your bed. If you can, lie on your back with your arms at your side.
Bring your attention to parts of your body. When you breathe in, imagine that you are breathing in light to that part of the body. Release tension from that part of the body as you breathe out.
Start with your feet and work your way up to your head. Don’t worry if you fall asleep before you get to the end. If you need help doing this, there is a guide for someone to read to you. You can close your eyes if you like.
If you like this and it helps you relax, you might want to do every night.
The following guide can be read by someone to you, softly and slowly. Pause at each gap. It should take 10 to 15 minutes to read.
Slow your breathing down with each breath you take. Breathe in through your nose, hold it for a few seconds, and then exhale out your
With each breath you take your body is becoming relaxed and your mind is becoming more clear and focused. Breathe in through your
nose, hold it for a few seconds, and then exhale out your mouth.
Think about your feet. With the next breath you take, imagine you are filling your feet with golden light. Take a deep breath in. When you
breathe out, let all the tension in your feet leave with your breath.
Breathe in the light and bring your thoughts to your lower legs. You see golden light travelling into your legs and releasing all tension and
stiffness. Any tightness in your calves is being released now when you breathe out.
Your breathing is becoming slow and steady.
Breathe in the golden light and imagine the light travelling into your upper legs, releasing all tension and stress on the out breath. Any
tension in your thighs is being released now.
Bring your attention to your hips, breathing in the light into your hips.
As you breathe out, let your hips relax.
Bring your awareness to do your stomach. Breathe in and allow your stomach to expand with light. Breathe out, releasing any tension in
your stomach area.
Take a deep breath in, and as you do, see the light coming in and travelling up your spine. Breathe out, releasing any tension in the discs
Breathe in light into your hands, letting the light swirl around your palms and fill your fingertips. Breathe out the tension from your hands.
Breathe in the light into your arms from your wrists to your elbow. Let any tightness go as you breathe out.
Now breathe in light to your upper arms and into your shoulders. Let all the tension go as you breathe out.
You will now be very relaxed. It is okay to let yourself drift off to sleep.
Breathe in the light, and as you do, you see the light travelling around your chest and heart area. Breathe out tensions in your chest, and let
this area of your body relax.
Bring your awareness to your throat and neck area. As you breathe in, allow any tension in your neck to be released on the out breath.
Breathe in the light, bringing your awareness to your face. Allow any tension in your forehead, your eyes, and jaw to relax as you breathe
out. Your face is now completely relaxed.
Breathe in light into the top of your head and let it circle your brain. Breathe out any tension from your head.
Now, take a deep breath in, breathing in more golden light and letting it swirl through your whole body. If you sense any tension, let it
release as you breathe out.
You are very relaxed, and as you continue to be very relaxed, let yourself drift off to sleep.
Continue to focus on your breathing if you are still awake. Take a deep breath in, hold it, and breathe all the air back out again.