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Lunchtime Meditation

Sister Alma Rose Glows

Visualization can be a form of meditation. Y’all know what it means to visualize, right? It’s a bit like imagining, but it’s more like pretending.

Here’s what Sister Alma Rose is trying to say: When you ”visualize yourself as a ray of light,” don’t stand a ways off and look at a ray of light and imagine it’s you. Y’all got to be that ray of light. Crawl inside it and soak it up until you are the ray of light.

Here’s the easiest meditation-visualization practice in the world:

Glow.

Glowing is especially useful when you’re in an uncomfortable social situation. Sister Alma Rose’s little friend Noreen occasionally has to travel with her boss, usually by car. They don’t have a lot to say to each other. The silences used to make Noreen uneasy, and she’d grope around for things to talk about. Now, whenever silence settles between them, she just… well, she glows. From her toes and fingertips to her face and the top of her head.

Sometimes she visualizes a warm, golden light entering through her crown, the middle of her forehead, or her heart. Other times, she feels the warmth and radiance emerge from inside.

Easy does it

One of the problems with a lot of guided visualizations is that they don’t make sense. A popular and generally helpful healing CD has y’all floating on a pink cloud, which then deposits y’all on a beach, where you bask in the sun for a while, and then you walk uphill and discover you’re carrying a big bag of rocks. In another meditation, called the Daisy Pond, y’all are supposed to walk down some steps, down a hall, through a door, and out into a lovely natural setting where there’s a giant daisy in the middle of a pond, into which y’all are supposed to propel yourself and get cozy. Sister Alma Rose just can’t feature it. Daisies are too fragile. A big red rose might work, but not a daisy.

In the lunchtime meditation, Sister Alma Rose is going to ask y’all to inhale a healing white light. Sister Alma Rose has experimented with different ways of doing this. Sometimes she’s in the Valley of the Sunrise and she’s breathing-in the first rays of dawn. Sometimes she’s in a kind of light-cocoon. Sometimes she’s a star.

If Sister Alma Rose is in a chilly place, like outside on her porch when there’s a cool breeze, she feels the light entering from above, like a thin shining stream.

Do what works for you. If you have a headache, it might help to feel the light entering where the pain is sharpest. If you’re grieving, you may want to feel the light coming into your heart.

Sit or lie down comfortably, where y’all can be undisturbed for ten minutes or so. Close your eyes and begin breathing easily from your diaphragm. As you inhale, feel the healing white light enter. Feel the warmth and a bit of tingling where the light enters your body.

Float in the rhythm of your breathing for a minute or two. Then feel the light penetrate and massage every part of your body. Lean into it, relax in it, surrender to it. Every inhalation brings in new, clean light; every exhalation sends the light surging through skin, muscle, bone, heart, lungs, stomach, down to your very cells. If y’all have pain, send the light to where the pain is, surrounding it with love and compassion. Don’t fight it. Just let the light do its work.

If your mind wanders, acknowledge the thoughts or feelings but don’t follow them. Gently, compassionately, return your attention to breathing-in the light. Don’t scold yourself. As one of the Masters says, the intention to meditate is enough for now.

This type of meditation is like a warm bath. It surrounds y’all and fills you with warmth and comfort. It cleanses and heals. It reassures you that right now, right here, everything is as it needs to be. And it is. Oh, yes, it is.

———–

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