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White Light Meditation
 By Frigga's Weft
This is a very simple meditation my teacher gave me when I first began. It is wonderful for those times when you only have 10 or 20 minutes and, while simple, is very powerful.
Start by sitting comfortably in lotus, semi-lotus, or the hanged man position. Rest the backs of your hands upon your upper thighs/knees. Let the palms face upwards and the thumb and first fingers touch.
Normally I close my eyes - being quite familiar with this now - but when I began I would stick a print out of this up on the wall and read it as I went. So gaze at the text using it as a focal point if necessary. Relax and read the words while you concentrate upon your breathing.
First check yourself - you want to be sitting comfortably. While the meditation itself is happening you shouldn't need to type, so let your hands rest in your lap - palms up, thumb and first fingers touching at the tips. If possible (not everyone can easily) breathe in through nose, out through mouth. As you breathe in and out, count slowly. Try and breathe in for a count of 5-10 and out for the same count. Pause for a count between the inhalations and exhalationsin...2...3...4...5...pause...out...2...3...4...5...pause...
Breathe in slowly. As your breath pours into you feel yourself being covered with white light. It infuses every pore. You breathe it in with the air. Feel it trickle down your throat, fill your lungs, and seep out into every part of your body.
Breathe out. Feel all the tension within you seep out with your breath - a fog that flows out your mouth and away into the white light.
Breathe in the white light - it is soft, rich, vibrant with energy that floods your being.
Breathe out the fog - collapse in around your chest, relaxing totally as you exhale.
Breathe in - feel the light strengthen your body. Straighten as you feel yourself drawn up by a single thread from the centre of your crown. No tension.
Breathe out - remain straight, hanging from that thread, surrounded by white light, filled with energy.
Breathe in - Don't strain to be straight. Feel the energy filling you. Feel that thread and let your awareness focus upon that point as your body gently straightens.
Breathe out - Feel your body strong and energised. Straight as a sapling and supported by the thread.
Continue breathing in the white energy until you feel relaxed, calm, and strong. If you have places of pain or discomfit focus upon letting that go as you breathe out. Flood those areas with white light as you breathe in. Don't try and make them better. Concentrate on simply feeding them healing light and letting the stress drain away with each breath.
Let your eyes remain focused upon the screen as you breathe. Let them tell you when to return your attention to the screen. Now let your mind focus upon your body as you breathe. Let the tension leave with each exhalation. Let the energy fill you with each inhalation.
Start to follow the white light with your mind. Follow it as it flows into your body. Follow it as it flows down your throat and into your lungs. Feel them expand, filled with energy. Feel the energy seeping into your body. It flows down to your toes and feet.
Feel your toes, the soles of your feet, your insteps, your ankles. Feel your feet throbbing with energy.
Remember to keep breathing - more white light flows in with each breath.
Feel it filling your legs, your calves and shins, your knees, your thighs. Feel it as it flows through your buttocks and groin. Feel it seep into your abdomen and throb up your spine. Feel the energy as it flows down to your fingers, filling your palms and the backs of your hands. Your wrists, lower arms, and elbows. Feel the power within your upper arms.
Feel the energy coiling in your chest and flowing up your neck and spine to fill your head. Feel it within your ear lobes, your lips, your nose, your eyelids.
Feel your body as it sits, blood pulsing, breath flowing, filled with energy.
See your body - a glowing white form.
You are white light. It suffuses all of you, filling you totally. As you breathe you draw in the energy of the universe and it mingles within you. You breathe out the same energy.
Focus upon your breathing. Breathe in white light. Pause. Breathe out white light. Pause. And breathe in again.
When you are ready, let your breathing speed up a little to a more normal pace. Allow your awareness of the energy around you to fade. Focus once more upon your body and see it as a body. Human. Flesh. Blood. Breath.
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