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White Light Meditation

We all experience unpleasant feelings from time to time. It is normal, and oftentimes, those feelings can motivate us to make needed changes in our life, our attitude, or outlook. Sometimes, those feelings simply need to be felt, and worked through, when they are a response to traumatic or upsetting events. The healthy mind and psyche will process these things and move on. There are times, however, when we seem to get stuck in a negative place, mired down and unable to found our way out. This white light meditation exercise can help elevate you to a better place and teach you to avoid unnecessary negative energy.

This is another simple meditation, suitable for novice and experienced practitioners, and everyone in between.
This exercise can be done by anyone, nearly any time, and in a large variety of places, circumstances, and surroundings. It can be used as a starting point for other meditations, a simple meditation on its own, or simply as a quick way to center, calm, shield, or refocus yourself when you need to.

As with all the meditations found on this site, you should read all the way through this page at least once before you try to do the meditation.

Before you start:

• Turn off any unnecessary, extra noise generating items, such as the radio or television, if you can, or consider using headphones with relaxing music and/or sounds, or, better still, the guided meditation track for this meditation.
If there is music or television or other such things that other people are using, don't worry about it.

• Switch your phone's ringer and other notifications to silent or DND mode.

• If using incense, candles, music, etc, now is the time to light/start them.
Remember to make sure there is nothing else on your playlist that might jar you out of your relaxed state after the guided meditation track ends.
The guided meditation will take you through the rest.

• Find a place to get comfortable. Is best to sit, cross legged, in lotus or modified lotus position or lie down flat on you back, on the floor (use a mat or cushion if needed).
If you are mobility impaired, have circulatory problems which preclude sitting or lying on the floor, or are somewhere where sitting on the floor isn't an option, a bed, couch, bench, or chair is fine.
If you are using a chair or bench that doesn't facilitate sitting cross legged, or if other issues prevent such positions, place your feet flat on the floor or a stool, so that your knees are bent at a ninty degree angle, or as close to it as possible.

• Sit or lie with your back straight, tilting your head up/back slightly and tucking in your chin so that your neck and spine are aligned.

• Place your hands in a comfortable, relaxed position (on your lap if sitting, at your sides if lying down) with your palms up/exposed. They will probably naturally tilt inward, with your hands slightly cupped. This is fine. Do not force your hands into a a more open or flat position - just let them rest naturally. If desired, gently touch your index or middle finger and thumb on each hand to one another, as in standard lotus pose.

• If you are going to be using the guided meditation, you should start the track at this point, after you have read through the page once (or re-start it, if you have paused it to read this page).

• If you have done this meditation before, and do not need the introductory instructions on the track, feel free to use the no intro version.

Now, you are ready to begin...

The guided meditation track uses a chime to begin this meditation, as well as most of the meditations in this series. Eventually, you may find that the chime sound alone is enough to put you into a trance, or meditative state.

• Begin by focusing on your breath for a moment, counting each breath and and observing your natural inhalation and exhalation without changing anything. Notice whether you are breathing through your nose or your mouth, quickly or slowly, deep or shallow breaths.
If you find yourself becoming distracted by random thoughts, don't engage them or try to ignore them. Just notice and acknowledge them and then let them float away, bringing your attention back to your breath. Do this for five breaths.

• Next, take a deep, cleansing breath in through your nose, and blow it out through your mouth. The inhale should be as deep as you can make it, and the exhale should be somewhat forceful, as though blowing out several candles at once.

• Take another cleansing breath, closing your eyes on the inhale this time, and keeping them closed for the duration of the meditation.

• Now, as you open your third eye, or your mind's eye, as you may think of it, notice that you are surrounded by a soft, white light. The light grows stronger as you observe, becoming more and more like a shimmering, white mist.

• Continue taking deep breaths - In through your nose, out through the mouth. Breathe in. Breathe out. The mist becomes thicker, and as it begins to envelop you, you realise that its very presence is calming. You can smell its fragrance now. A relaxing, tranquil scent, reminding you of the times in your life you have been the safest, the calmest, the most at peace.

• As the mist settles fully around you, touching every part of you with it's loving light, begin to breathe it in. Feel the silken tranquility as it enters your airway. You are literally taking in peace, calm, healing. and serenity with every breath.

• And now, look inside yourself as you continue to breath in this calming, healing, mist of white light. Find anything that is troubling you. Negative thoughts, anger, sadness, frustration, anxiety, even physical pain, and gather it up into your lungs from inside your body. Draw it from every part of your bloodstream. Feel it as it filters into your lungs. I know it doesn't feel pleasant. Your body and psyche are desperate to eject this poison from your system. Blow out a long breath, and watch the first, dark plume of that negativity exit your body. See how it instantly is disolved the moment it touches the white light.

• Now, take in another deep draw of the white light mist. As it enters your lungs, it displaces another gust of the negativity. Blow out another breath of those toxins. The white light doesn't leave room for them.

• Continue Breathing the white light mist in through your nose, and blowing out all the negativity and darkness out through your mouth until there is only the white light entering and leaving your body. Note how much lighter, cleaner you feel now that your system has been purged of the poisons and left only harbouring light, love, peace, hope, and positivity.

• Know that this white light mist that now surrounds and infuses you also acts as a barrier to negativity. It fills you on the inside, leaving no room for toxic thoughts and narratives, and shields you from outside forces that may try to intrude.

• Watch. Look beyond yourself and the sphere of light that surrounds you. Note the different energies floating and flying all around. The energy is everywhere and everything. Now, see what happens when any of the darker energies try to invade your space. The light bathes them in its luminescence and it is gone. Dissapated or turned into positive light, just like that.

• This ball of light is yours to keep forever. It will always be there for you. If it ever seems to falter, all you have to do is come back to your inner self and revitalise it with a thought and a few simple breaths. That's all there is to it. You can repeat this exercise as many times as you like, and each time you do, the shielding and infusion of positivity will strengthen and grow.

• The time has come to return from your inner journey. At your own pace, begin to focus all of your senses on the outer world, as though waking from a wondrous dream, but remember as you do, this is no dream. It is real, and you can return any time. When you are ready, take another big, cleansing breath or two as you open your eyes.

• Welcome back. Enjoy the rest of your day and those to come, feeling refreshed and confident.

~ 🎼 🎶 🎶 🎶 ~ The guided meditation track, itself, is protected under copyright and may not be reused without express consent. Backing tracks, arranged by Khaos WolfKat, include Healing, composed by Kevin MacLeod, provided by incompetech.com, under a Creative Commons License. See links for additional reuse information.
~ 🎼 🎶 🎶 🎶 ~