Mindfulness Mondays

Band of Light Meditation

This mindfulness meditation offers a chance to feel more present in our bodies and can promote a sense of soothing peace. All that is required for this practice is a place to sit, stand, or lay down; however you feel most comfortable.

To begin, feel free to first stretch the body, slowly close the eyes if you wish, and deepen the breath. This practice can also be done with eyes open.

Bring awareness to your deepening breath as you notice your chest rising with each inhalation and falling with each exhalation. Allow thoughts about what might have already happened or what is yet to come to pass through your mind without judgment. Just simply notice them and settle into the present moment.

Next, bring to mind a thin band of white light that encircles the top of your head, hovering above it like a halo. As the visualization progresses, the band of light will slowly move down your body and with it will bring an awareness of physical sensations as it passes each section. As you continue to visualize, try to continue deepening the breath.

First notice any sensations you feel at the top of your head where the band of light is, any tingling or other feelings, or perhaps just simply noticing that you do not feel any sensation.

Allow the band of light to move downward passing over your ears, eyes, nose, and back of the head. As the light moves over each body part, become aware of any sensations. Notice any tension and imagine the light soothing those spots. Allow it to move over the mouth, tongue, teeth, and whole head.

Now, imagine the band of light moving to your neck and notice any feelings in the throat and back of the neck. Allow the soothing white light to cover the head and neck as the band becomes wider to move to the torso and covers the width of your shoulders. Notice feelings in the shoulders, upper arms, upper back, and upper chest.

Moving down around your arms, the band of light brings awareness to the arms, elbows, forearms, wrists, and each finger. Notice the sensations in these areas as the light brings with it a soothing energy.

Next, the light moves to the middle of the back, torso, lower back, and stomach and onto the hips, thighs, and upper legs. Become aware of any tingling, tension, or other sensations that the light is causing you to notice.

Finally, the light moves to the lower legs, calves, shins, feet, toes. Notice what is there. The light now continues to move down through your body and out through the floor completing the journey. Perhaps you feel like you are in a new state after the light has completed its path; simply notice how you feel.

Slowly, when you are ready, feel free to open your eyes if they are closed, or to conclude your meditation practice if they are open.

Share if you feel comfortable:

Did this meditation help you connect with your body?

What was the primary emotion you felt after this exercise?

A recorded version of our Mindfulness Mondays are available for all paid subscribers. If you know someone who might benefits from our mindfulness practices, or pregnancy loss support, please share this meditation

!