A meditation for beginners - "Golden Light" By Chris Joscelyne This meditation can cause drowsiness, so do not do it while driving a motor vehicle or when undertaking any task requiring concentration. This meditation concentrates the mind on various parts of the body. It is designed to reduce tension, relax the muscles of the body and then boost positive energy. I often use this meditation to relax in the late afternoon on a busy day, particularly if I am booked to present a keynote speech that evening. It works well for me, relaxing and refreshing me for the evening ahead. When teaching this meditation to my students I play gentle instrumental music in the background. Click HERE for more information about the music. Music is an effective way to focus your mind and help you relax. Before you begin this meditation, turn off your electric pager or mobile cell phone. Are there any other potential distractions that should be dealt with before you commence? To do this meditation you can sit in a comfortable chair or lie on the floor with a comfortable pillow beneath your head. If you suffer with lower back discomfort you may find it helpful if you place a pillow under your knees. Loosen tight clothing, including your belt. Remove your shoes. If you wear spectacles, remove them. If you feel the cold, put a light blanket over your legs and feet. Do not cross your legs. During this meditation you will be asked to tense your muscles slightly to concentrate your awareness on them and then release them. This deliberate letting go is designed to assist the relaxation process. As the meditation progresses you may find your mind wandering. This is very normal. Just let go of your wandering thoughts and gently bring your mind back to your meditation. Follow the instructions and enjoy the relaxing experience. The more you practise this meditation the easier it will become. Let's begin … Allow the floor / chair to take the weight of your body. Take your mind to the floor /chair beneath you, be aware of your contact with the floor/chair and visualize it supporting your whole weight allowing you to relax. Now, just let your eyelids close, slowly and gently. Take your mind to your breathing and take three deep breaths … in through your nose and slowly out through your mouth. In … (Pause) … Out … (Pause) In … (Pause) … Out … (Pause) In … (Pause) … Out … (Pause) Concentrate on your breath … in through your nose and slowly out through your mouth. Feel your lungs expand and your chest rise as you breath in. Feel your chest fall as you breath out. Breath slowly and evenly. Take your mind to your feet. Take your mind to your feet. Concentrate your awareness on your feet. Be aware of your feet. Move your toes and be aware of them. Tighten the muscles of your feet slightly. Do this for a couple of seconds. Now release, letting your feet go limp … loose … relaxed. Take your mind to your calves. Take your mind to your calves. Concentrate your awareness on your calves. Be aware of your calf muscles. Tighten your calf muscles slightly. Do this for a couple of seconds. Now release, letting your calf muscles go limp … loose … relaxed. Take your mind to your thighs. Take your mind to your thighs. Concentrate your awareness on your thighs, the upper part of your legs. Be aware of your thigh muscles. Tighten your thigh muscles slightly for a couple of seconds. Now release, letting your thigh muscles go limp … loose … relaxed. Take your mind to your buttocks, your hips and your lower back. Take your mind to your buttocks, your hips and your lower back. Concentrate your awareness on your buttocks, your hips and your lower back. Be aware of your buttocks, your hips and lower back muscles. Tighten your buttock muscles for a couple of seconds. Now release, letting your buttocks and lower back muscles go limp … loose … relaxed. Take your mind to your navel. Take your mind to your navel. Concentrate your awareness on your navel. Be aware of your navel. Feel your navel rise and fall as you breath. Concentrate your awareness on the area behind your navel. Take your mind to the area behind your navel. Go behind your navel. Be aware of your stomach muscles. As you breath, relax your stomach muscles each time you exhale. Let your stomach muscles go limp … loose … relaxed. Take your mind to your chest. Take your mind to your chest. Concentrate your awareness on your chest. Be aware of your chest. Feel your lungs expand and your chest rise as you breath in. Feel it with each breath. As you exhale, let your chest muscles around your ribs go limp … loose … relaxed. Take your mind to your upper back and shoulders. Take your mind to your upper back and shoulders. Concentrate your awareness on your upper back and shoulders. Be aware of your upper back and shoulder muscles. Hunch your shoulders gently for a couple of seconds. Now release, letting your upper back and shoulder muscles go limp … loose … relaxed. Take your mind to your neck. Take your mind to your neck. Concentrate your awareness on your neck. Be aware of your neck muscles. Move your head to your left, slowly and carefully. Now move your head to your right, slowly and carefully. Now centre your head and let your neck muscles go limp … loose … relaxed. Take your mind to your upper arms. Take your mind to your upper arms. Concentrate your awareness on your upper arms. Be aware of the muscles in your upper arms. Let the muscles in your upper arms go limp … loose … relaxed. Take your mind to your lower arms. Take your mind to your lower arms. Concentrate your awareness on your lower arms. Be aware of the muscles in your lower arms. Let the muscles in your lower arms go limp … loose … relaxed. Take your mind to your hands. Take your mind to your hands. Concentrate your awareness on your hands and your fingers. Be aware of your hands and fingers. Move your fingers gently for a couple of seconds. Now relax your fingers … left hand thumb, first finger, second, third, fourth fifth … right hand thumb, first finger, second, third, fourth, fifth. Let your hands and fingers go limp … loose … relaxed. Take your mind to your forehead. Take your mind to your forehead. Concentrate your awareness on your forehead. Be aware of the muscles in your forehead. Frown gently to contract the muscles. Do this for a couple of seconds. Now release, letting your forehead go limp … loose … relaxed. Take your mind to your cheeks. Take your mind to your cheeks. Concentrate your awareness on your cheeks. Be aware of your cheek muscles. Let your cheek muscles go limp … loose … relaxed. Take your mind to your jaw and your chin. Take your mind to your jaw and your chin. Concentrate your awareness on your jaw and chin. Be aware of your jaw and chin. Now let your jaw go slack. Let your jaw muscles go limp … loose … relaxed. Take your mind to your whole body. Take your mind to your whole body. Concentrate your awareness on your whole body Be aware of your whole body. Let your whole body go limp … loose … relaxed. Take your mind to your breathing … in through your nose and slowly out through your mouth. In … (Pause) … Out … (Pause) In … (Pause) … Out … (Pause) In … (Pause) … Out … (Pause) Concentrate on your breath … in through your nose and slowly out through your mouth. Feel your body relax more deeply because of the breaths … in through your nose and slowly out through your mouth. Your whole body is becoming more and more relaxed. As you relax, visualize the glow of warm golden light surrounding your body. Feel the light coming into your body to relax you, to comfort you and to refresh you. Concentrate on the warm golden light that surrounds you. Absorb the golden light through your skin and breath it into your lungs. Breathe in through your nose and slowly out through your mouth. In … (Pause) … Out … (Pause) In … (Pause) … Out … (Pause) In … (Pause) … Out … (Pause) The golden light is bringing peace into your body. The golden light is all around you. Absorb it into your body now. Soon you will release the image of the golden light. Its goodness will stay with you after the image has gone. Release the image now. Let the golden light fade gently. You have absorbed its positive energy. Now it is time to end your meditation. Concentrate on your breath … in through your nose and slowly out through your mouth. Take your mind to your surroundings … the place where you are, and the room you are in. Be aware of your presence in the room. Move your toes … move your legs gently. Wriggle your fingers … stretch your arms. Move your body gently. Now open your eyes and sit quietly for one or two minutes, quietly viewing your surroundings. Your meditation is complete. When you are ready, get up and continue with your day. 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