Meditate on Inner LightFebruary's meditation uses the power of simple visualisation to bring peace, clarity and calmness to the mind.
It can be done lying down or sitting upright, and is best done either first thing in the morning, to relax and energise the body, or last thing at night, when it can help to induce deep sleep.
Close your eyes and spend a few moments tuning into your body, bringing your awareness to your breath and allowing it to gently settle by itself.
Then on your in-breath imagine that golden light, bright like the summer sun, is pouring down through the crown of your head, and filling your whole body, all the way down to the tips of your toes.
On your out-breath imagine darkness entering through your feet, as black as the darkest night sky, and filling your whole body up to the crown of your head.
Perhaps you see the light in your mind's eye, have a feeling sense of it or simply intend it. However works best for you is the 'right' way to do it and it doesn't matter if you don't have a strong visual imagination.
Keep going like so, coordinating your breathing with the visualisation, for around fifteen minutes.
When you complete the practice close your eyes for a few moments and notice how you are feeling in your body, mind and emotions. If you do this meditation in bed last thing at night, you might fall asleep in the process. If so you can reflect in the morning on what kind of sleep you had the night before.
If you enjoyed this meditation you might like our Introduction to Tantra Yoga Meditation evening class.