In this meditation, I return to the contemplative imagery of breath and light, using a visualisation of golden light as a symbol of renewal, peace and healing.
We begin by settling into the body and finding the natural rhythm of the breath. Between each in-breath and out-breath, we notice the still point — a moment of spaciousness and quiet awareness.
Gradually, each breath becomes connected with an image of warm golden light. The light expands until we imagine ourselves sitting within a sphere of brightness, surrounded and held by divine presence.
From there, we allow the imagery to move inward through the body, imagining every part of ourselves filled with light, peace and renewal. Where there is tension or discomfort, we gently direct our compassionate awareness there without strain.
The purpose of the practice is not to force the body to change, but to cultivate deep relaxation, hope, awareness and a loving relationship with our physical being.
Finally, the sphere of light gently contracts and we return to ordinary bodily awareness, carrying a sense of energy, peace and divine love into the rest of the day.
Chapters:
00:00 – Introduction: Light, breath and renewal
01:29 – Opening bell
01:34 – Entering meditation with intention
02:26 – Finding the still point of the breath
03:07 – Breathing out anxiety and stress
03:45 – Expanding into golden light
04:46 – Sitting within a sphere of light
05:21 – Bringing light through the body
06:47 – Directing compassionate awareness towards discomfort
07:38 – Resting within white-golden light
08:26 – Connecting with divine love
09:03 – Allowing the sphere of light to contract
09:54 – Carrying the awareness into the day
10:22 – Closing bell