Sit or lie comfortably. Close your eyes and breathe deeply; in through your nose, out through your mouth.
As you focus on your breathing, notice the air you are breathing is light. Visualize breathing golden or white light deeply in through your nose and out through your mouth.
As you breathe in the light, see it traveling through your nasal passages and into your lungs, filling your lungs and chest with light.
Now, move your focus to your crown chakra, just above the top of your head. Notice your crown chakra open, and feel white light pouring in through your crown chakra, swirling down through your third eye chakra, and filling your entire head. If you were to open your eyes or your mouth right now, light would stream from them and fill the space around you. Visualizing looking at and listening to the world through your new eyes and ears of light, and notice how everything you see and hear is light forming the sights, colors, shapes, and sounds you recognize in your everyday life.
See yourself opening your mouth and light streaming out. Know that as you speak, everything you say is of the light and filled with light. Everything you place in your mouth; everything you drink, chew, and swallow is light that nourishes and fills your entire body.
As the light fills and streams from your head in all directions, notice now it is flowing downward, filling your throat and passing easily through your throat chakra. Light fills your vocal chords and carries on your voice as you speak, as you sing, as you sigh.
The light continues downward now, traveling into your shoulders. Notice the light stream down both arms, through your elbows, into your forearms, then into your hand and fingers. The light streams from your hands and fingers. With every movement of your upper extremities, you emit light; it flows from you gracefully and easily, filling the space around you. As you lift your hands, as you touch objects around you, not only are you emitting light, but everything you touch, everything you feel, and everything you tap or stroke is light, as well.
Return your attention to your shoulders, and notice the light stream down through your shoulders into your chest and upper back. The light flows into your heart and fills it. Now, as your heart beats, it pushes the light through every blood vessel in your body. The light is circulating through your veins now.
Notice as the light moves downward from your heart, flowing easily through your heart chakra and into your ribcage, down through your solar plexus chakra and into your abdomen. It fills your abdominal cavity, moving easily through your solar plexus chakra and through your sacral chakra, filling your entire torso and expanding down to and through your root chakra.
Notice the light move into your buttocks, hips, and thighs now, moving easily down through your knees, into your lower legs, ankles, feet, and toes. It streams from the bottom of your feet into the earth and out from your toes into the universe. Every cell of your body is light now; it gives light and it receives light.
Become aware of your environment. The sounds, the smells, the feel of whatever you are sitting or lying on. Notice that these, too are light. As you move, you are light, moving through light, breathing light, touching light, being light.
When you are ready, return your attention to your breathing now. Notice as you breathe in, and as you breathe out the light flows freely to you, from you, and through you. When you are ready, open your eyes and walk in the world as light.
Music: "Meditation Impromptu 03" Kevin MacLeod (incompetech.com)
Licensed under Creative Commons: By Attribution 3.0 License