GUIDED MEDITATIONS
by Steven J. Gold
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Guided Meditations
Preliminary Steps
[The following guided meditations should be preceded by preliminary steps, such as described below. The have been adapted from longer descriptions found elsewhere on this website as an aid specifically designed for entering into guided meditations. After doing the preliminary steps, a meditation guide should read the guided meditation to the meditator, or the meditator can record it in his/her own voice, and play it back, and thus be their own guide. Another option is for the meditator to read it just prior to beginning a meditation session and then recall it during the session. The precise details and sequence are not essential and should not be a focus of concern; it is more important to bring forth the general feel and images.]
Posture. “Head, neck and trunk in a straight line”. My spiritual father, Swami Rama, never tired of saying this. There are a variety of seated positions that accomplish this. The most important point is to get the body in a position with this basic alignment that is comfortable, so that bodily discomfort is not creating a distraction. It is also emphasized that the aligned head, neck and trunk need to be perpendicular to the ground in a seated position, and not lying down.
If sitting cross-legged on a cushion on the floor is not comfortable, then sitting in a firm chair is the next best choice. A second important aspect is to sit in a way in which the posture itself supports the back, without the back leaning on anything else, like the back of a chair or leaning against a wall. So, if utilizing a chair, sit forward, away from the back, and find a comfortable posture with the head, neck and truck aligned. It is helpful for the feet to be comfortably touching the ground with the soles planted on the ground, for the thighs to be roughly parallel to the ground and the lower legs to be roughly perpendicular to the ground. For short people whose feet dangle from a normal chair, use cushions under the feet. For tall people whose height prevents the thighs from being parallel to the ground and the lower legs from being perpendicular to the ground at the same time, stretch the legs out in front until the thighs are parallel to the ground and cross the legs at the ankles, right ankle over left. If for any reason it is not comfortable to sit without external support to the back, then use whatever support for the back that will make you comfortable.
Breathing. Although there are techniques that promote exhaling through the mouth, this practice emphasizes breathing only through the nostrils on both inhalation and exhalation. To accomplish nostril-only breathing, the lips should remain gently sealed. Breathing should be at a comfortable and natural pace, allowing the bodily intelligence and needs to set the rhythm. It should be done diaphragmatically, coordinating the movement of the abdomen and solar plexus area with the breath: the abdomen/solar plexus region gently expanding during inhalation and gently contracting during exhalation. This is deep but gentle breathing, utilizing the internal diaphragm muscle located in the lower rib cage/solar plexus region, as distinct from utilizing expansion of the chest. Only the lower portion of the rib cage should expand and contract just a little to assure optimum use of the diaphragm and minimum use of the chest.
There should be no extended pauses between inhalation and exhalation, just a natural continuous flow with that split second of suspension as it transitions from inhalation to exhalation and from exhalation to inhalation, like the waves of the ocean coming onto the beach, turning, receding out, then turning and flowing in again.
The breath should be smooth through the duration of each inhalation and exhalation, without any halting or jerkiness. Visualize with each inhalation that your body is like an empty glass being filled with the breath, first pouring down to the bottom and filling it up as it goes. Likewise, with each exhalation, the glass is emptied first from the top (being pushed up and out from the bottom), with the last bit of exhalation coming from the bottom. A slight variation is to visualize/sense a circuit of energy flowing into the body and up the spine during inhalation, and flowing out and down the front of the body during exhalation, creating a circuit running up the spine and out through the nose and down the front of the body, then up the spine again, and so on. A further visualization is to imagine the release of stresses, toxins, and obstructions with each exhalation, and replacing those with nurturance, healing and well-being with each inhalation.
Focal Points for the Journey Within. Once you are settled into your seated posture and have closed your eyes, begin to focus on the breathing as described above. To assist with establishing a comfortable breathing rhythm, first focus attention on the gentle expansion and contraction of the abdomen/solar plexus region coordinated with the inhalation and exhalation of the breath. Once a steady, comfortable rhythm is established, move the focal point to the tip of the nose, and observe the sensation of the breath as it moves in and out through the nostrils. This process aids in relaxation and moving your awareness from bodily awareness to breath awareness and the more subtle awareness of the life force that rides with the breath (“prana” in yoga, “ruach” in kabalah).
Once the attention is steadied on the movement on the breath at the point at the tip of the nostrils, you may move your focus of attention from the tip of the nostrils to either the “third eye” point between and above the eyebrows (the center of the mind), or the region of the heart (the center of the emotions). Moving your focus of attention is similar to moving your sense of identity. The idea is to locate the higher quiet mind (as distinct from the lower chattering mind) or the higher quiet heart (as distinct from the lower emotive heart) and rest your attention/identity in one place or the other. The lower heart and lower mind are very noisy and chatty, creating a seemingly never-ending emotionally-charged inner soundtrack/dialogue. By locating and maintaining the focus on the quiet higher inner heart or quiet higher inner mind, the chattering starts to cease or at least recede into the background. The image I often use is that of a hurricane: the eye of the hurricane remains calm, even while the bustle surrounding it continues. Meditation is about locating and remaining with our inner eye of peace and serenity.
Begin the Guided Meditation once a level of serenity has been established.
Ending the Meditation: After a period of silent receptiveness, end the meditation by bringing awareness progressively back to the breath, the body, the external senses; orienting to time, place and person; and slowly open the eyes.
A Few Last Details. Recommended time: 20 to 30 minutes, twice a day, on an empty stomach; best first thing in the morning, and either late afternoon before supper, or before bed-time. Locate a quiet place in your residence for meditation sessions, and commit to doing your sessions regularly. Meditation practice has a cumulative effect if done regularly. If not done regularly, the effect is diminished. It is that simple. The above are optimal conditions, but meditation can be done in a variety of less than optimal settings, including on buses, trains, planes, airline terminals, etc. Bon voyage! Om Shalom.
The Stage
Guided Meditation
(Adapted from my book Dimensions; Navigating the Spiritual Spectrum)
[After conducting preliminary meditation basics, breathing, and relaxation, continue with the following. A meditation guide should read this to the meditator, or the meditator can record this in his/her own voice, and play it back, and thus be their own guide. Another option is for the meditator to read this just prior to beginning a meditation session and then recall it during the session. The precise details and sequence are not essential and should not be a focus of concern; it is more important to bring forth the general feel and images.]
Picture in your inner field of vision a theater with a play that is about to begin. The theater has a main level and a balcony. You are beholding this scene as if you are a center of awareness hovering just below the ceiling in the back of the balcony. It is well-appointed, with comfortable, cushioned seats filled to near-capacity. The main curtain of the stage is already up, exposing a sizeable stage floor, but the stage is also framed with elaborate pleated fabric curtains horizontally along the top and vertically along the sides. The house lights are dim, but the stage and the audience are still visible in the murky, muted lighting.
The lighting becomes slightly increased on the stage, highlighting the empty stage floor, which now stands in contrast to the darker audience area. You notice for the first time with this increased level of lighting, that the stage floor is composed of some kind of a viscous, homogenous substance. Something begins to emerge from this substance, and eventually you discern that it is an actor. This is followed by more actors emerging out of this substance. They are not coming onto the stage from off-stage, rather, they are emerging out of the substance of the floor. It is not as if they are being raised up from a trap door below. No, rather they are slowly emerging up from the substance of the stage and gradually taking on more definitive form until their formation is completed as actors in various costumes, both male and female, on the stage. You realize that they are composed of the very same substance as the stage, although they also appear as entities separate from each other and the stage. Just as the waves of an ocean are composed entirely of the ocean itself and yet appear as separate waves. The actors are poised to commence with the play, although they have not yet moved.
As this scene and its accompanying realization sinks into your consciousness, you come to another realization while you are waiting in wonder and anticipation for the action on the stage to begin, or for whatever is to come next. The floor upon which the chairs of the theater are affixed, upon which the audience members are resting their feet, is made of the same material as the floor of the stage, and all the members of the audience are emanations from that floor, just like the actors on the stage. In fact, there is basically no difference between the members of the audience and the actors on the stage. It is all of the same essence; it is all one grand play. This realization carries a certain humor with it, and you smile with this knowing. You further realize that everything you are beholding, even the inanimate objects…the curtains, the chairs, the walls, the lights, all of it… has emerged out of this same essence, and that while all appears separate and distinct, simultaneously, paradoxically, all is also one. This expanding cosmic realization deepens your contented, blissful, placid smile, with just a hint of humor and impishness thrown in for good measure.
You realize that the Source and Substance of everything that exists is One and the Same, originating from an impulse of unbounded Love and Good Will in a process that is the greatest of Mysteries. It is this Mystery of the One Source and Substance from which everything arises, transforms and dissolves within a medium of unbounded Love that some call God, Yahweh, Allah, Christ, Brahman, The Tao, The Void, and many other names and attributes.
But who are you…what are you…in this detached, disembodied state of awareness hovering in the back of the room?
And does it matter?
Nothing matters, and everything matters.
As this scene and its accompanying realization sinks into your consciousness, your perspective suddenly changes. You are now a member of the audience, seated comfortably in one of the chairs on the main level, with your feet on the floor. You close your eyes and let the feeling of this blissful realization sink deeper into the recesses of your being, luxuriating in waves of Wholeness, Peace and Love that wash over you. All is well, all is well. You open up to receive and embrace whatever may come next…
[After a period of silent receptiveness, end the meditation by bringing awareness back to the breath, the body, the external senses; orienting to time, place and person; and slowly open the eyes.]
The Rod, The Staff, and the Star
Guided Meditation
(Adapted from my book Dimensions; Navigating the Spiritual Spectrum)
[After conducting preliminary meditation basics, breathing, and relaxation, continue with the following. A meditation guide should read this to the meditator, or the meditator can record this in his/her own voice, and play it back, and thus be their own guide. Another option is for the meditator to read this just prior to beginning a meditation session and then recall it during the session. The precise details and sequence are not essential and should not be a focus of concern; it is more important to bring forth the general feel and images.]
Bring your attention once again to your breath. Focus on the exhalation flowing from the top of the head down to the base of the spine, and inhalation flowing from the base of the spine up to the top of the head. Note the abdomen gently contracting with exhalation and gently expanding with inhalation. Now visualize a rod-like channel running from the earth below the base of your spine up through your body to the top of your head and beyond, extending into the space above your head… Visualize a current of energy descending with your exhalation through this rod-channel from Father Sky down through the top of your head and your body back into Mother Earth and ascending with your inhalation from Mother Earth up through your body and out through the top of your head into Father Sky. Exhaling from the Sky above down through the body into the Earth below, inhaling from the Earth below up through the body to the Sky above…
The downward flow is that of the concentrated Male Power of Divine Grace from above. The upward flow is that of the concentrated Female Power primordial life force from below. It is the force of Moses’ staff derived from Mother Earth. It manifests as the power of the nachash serpent of the Garden of Eden, which word pronounced backwards is none other than Shechinah – the Power of manifestation, sustenance and dissolution. The cycle, the spiral of energy descending, rising, transforming, and dissolving. Such is the comforting rod and staff of the Psalmist.
Now focus your attention in the region of the Heart Center. Visualize there a six-pointed star, created by two large juxtaposed and intertwined equilateral triangles, one with a tip pointing down, created and energized by the descending energy, and one with a tip pointing up, created and energized by the ascending energy. You notice that this juxtaposition of the two large triangles creates six smaller equilateral triangles on the circumference of the star image, with the base of each smaller triangle forming an inner hexagon outlining the space at the heart of the star. You notice that there are six points created by the tips of the six triangles of the outer star, and there are six more points at the junctures of the lines creating the inner hexagon. You maintain your focus on the union of the two triangles, and the rod and staff currents of energy creating, sustaining and energizing this internal structure of the six-pointed star and the six-pointed hexagon. Energy is flowing in and out in all directions through the twelve points of this magnificent structure. It is a potent energy of health, well-being and nurturance. And it is an inherent part of what you are. Sit and bask in the glow of this magnificence, realizing that you are not creating it; rather, it is creating you. Realize that this wonderful feeling exists as the essence of your heart and of everything and all life that exists, in an interconnected web of creation. Open yourself up to receive whatever may come next…
[After a period of silent receptiveness, end the meditation by bringing awareness back to the breath, the body, the external senses; orienting to time, place and person; and slowly open the eyes.]
I am an Empty Shell, Therefore I am Full;
A Meditation on Emptiness
and Dark Luminescence
Based on the Opening Lines of Genesis
Guided Meditation
(Adapted from my book Dimensions; Navigating the Spiritual Spectrum)
[After conducting preliminary meditation basics, breathing, and relaxation, continue with the following. A meditation guide should read this to the meditator, or the meditator can record this in his/her own voice, and play it back, and thus be their own guide. Another option is for the meditator to read this just prior to beginning a meditation session and then recall it during the session. The precise details and sequence are not essential and should not be a focus of concern; it is more important to bring forth the general feel and images.]
Internally visualize your body as it sits here. Become aware of your skin functioning as the outer layer of your physical body, a natural barrier that separates you from your environment. Everything that exists inside your skin is internal and everything that exists outside your skin is external. Begin to visualize and examine what is inside. There is the musculo-skeletal system that forms the structural frame-work for your body, the sense organs, and the mechanisms for motion. There is the digestive-elimination system, with its various organs and muscles, that serves to deliver nourishment and eliminate waste. There is your internal plumbing system, the cardio-vascular system, consisting of your heart, veins and arteries, that pumps fluids and nourishment, and assists in eliminating toxins. There is your internal electrical system, the nervous system, consisting of your brain, brain stem, spinal cord and network of nerves that aids the other systems in their functions, and also serves as the mechanism for the functioning of the mind and the senses. There is the biochemical system, the glandular system, which aids in the regulation of the functions of the other systems.
It is clear from this survey of the internal structures and systems of the physical body that they act in concert as parts of a whole, coordinating their functions in order for you to effectively interact with the external world.
But what else is inside your skin at a deeper level? Where and what is your core essence? Certainly it is not merely the sum total of these physical structures and their functions. What lies beneath, at deeper, more subtle, non-physical levels?
Visualize once again your musculo-skeletal system. Then it disappears. Visualize once again your digestive-elimination system; then see it disappear. Visualize your cardio-vascular system; and it disappears. Your nervous system; it disappears. And finally, the glandular system; now it too disappears.
What is now left inside your skin? Feelings? Emotions? Thoughts? Inner senses of sight, sound, taste, smell and touch? Awareness? Consciousness? What is left? Who is left?
Consider that at the deep core of your existence is a vast abysmal void of nothingness, an internal dark hole from which nothing emerges and in which nothing seems to exist. In fact, inside the barrier of your skin, at the core of what you are, is dark nothingness.
Then you also realize that outside the barrier of your skin, the deep core essence of everything you had perceived as separate from yourself is also this very same nothingness.
So what is this barrier, this skin, separating internal nothingness from external nothingness? You realize that it is but an empty shell separating nothingness from nothingness. Your skin itself is nothing, and therefore is not separating anything from anything else. This last realization dissolves the barrier of your skin into the nothingness that is its true essence. Vast, expansive, infinite, dark nothingness is all that remains…”tohu v’bohu v’choshech al p’neh t’hom”…”without form and void, and darkness upon the face of the deep”…
…or is there something? “Vayomer elohim y’he or vay’he or.” “Elohim said, ‘let there be light’ and there was light.” As you sit with the infinitude of nothingness, you sense a slight humming pulsation, a subtle shimmering, and perceive the appearance of a dark luminescence. This dark luminescence is akin to the stars on a clear dark night, or luminescent algae glowing in ocean waves. Darkness remains, but within it there are also diffuse points of light, resulting in this paradoxical state of dark luminescence.
Once again, you perceive the barrier of your skin, but you also perceive that it is nothing more than a slight congealing of the dark luminescence. Its substance is not different, just slightly congealed, and thus effectuating a seeming appearance. Outside of your skin is nothing but dark luminescence, and inside of your skin is nothing but the same. Your skin is a permeable membrane composed of congealed dark luminescence through which dark luminescence flows in and out. You appear to be full of this substance while at the same time immersed in it both within and without, like a translucent jellyfish floating through the ocean. Sit with this feeling and open yourself to it to receive whatever may come…
[After a period of silent receptiveness, end the meditation by bringing awareness back to the breath, the body, the external senses; orienting to time, place and person; and slowly open the eyes.]
Layers of the Soul
Guided Meditation
[After conducting preliminary meditation basics, breathing, and relaxation, continue with the following. A meditation guide should read this to the meditator, or the meditator can record this in his/her own voice, and play it back, and thus be their own guide. Another option is for the meditator to read this just prior to beginning a meditation session and then recall it during the session. The precise details and sequence are not essential and should not be a focus of concern; it is more important to bring forth the general feel and images.]
Internally visualize your body as it sits here. Become aware of your skin functioning as the outer layer of your physical body, a natural barrier that separates you from your environment. Everything that exists inside your skin is internal and everything that exists outside your skin is external. Begin to visualize and examine what is inside. There is the musculo-skeletal system that forms the structural frame-work for your body, the sense organs, and the mechanisms for motion. There is the digestive-elimination system, with its various organs and muscles, that serves to deliver nourishment and eliminate waste. There is your internal plumbing system, the cardio-vascular system, consisting of your heart, veins and arteries, that pumps fluids and nourishment, and assists in eliminating toxins. There is your internal electrical system, the nervous system, consisting of your brain, brain stem, spinal cord and network of nerves that aids the other systems in their functions, and serves as the mechanism for the functioning of the mind and the senses. There is the biochemical system, the glandular system, which aids in the regulation of the functions of the other systems. It is clear from this survey of the internal structures and systems of the physical body that they act in concert as parts of a whole, coordinating their functions in order for you to effectively interact with the external world.
But what else is inside your skin at a deeper level? Where and what is your core essence? Certainly, it is not merely the sum of these physical structures and their functions. What lies beneath, at deeper, more subtle, non-physical levels?
Visualize once again your musculo-skeletal system. Then it disappears. Visualize once again your digestive-elimination system; then see it disappear. Visualize your cardio-vascular system; and it disappears. The glandular system; now it, too, disappears.
Zero in for a moment on the nervous system: the brain, brain stem, spinal cord and network of nerves that courses throughout every nook and cranny of your body. Cultivate a feeling that riding along with this, the body’s electrical system, is an energy level and system more subtle and extensive than the nervous system. It is the level of life force operating in a dimension subtler than the material level, known variously as prana, qi, chi, ruach. Visualize a channel of this life force flowing from the base of your spine up the back, touching the spine and the spinal cord, but also extending a little bit outside the body, beyond the barrier of the skin. It flows up to the top of your head and a little bit beyond your head, and then it flows down the front of your head and body back down to the base of the spine, touching the front of the body, but also extending a little bit out beyond the body, beyond the barrier of your skin.
Now bring your attention to the breath and coordinate your breathing to visualize your inhalation flowing with the life force through the channel up and beyond your back, and turning and exhaling with the life force through the channel from above the top of the head down and outside the front of the body to the base of the spine. Continue to inhale up the back from the base of the spine to the top of the head and exhale from the top of the head down the front of the body back to the base of the spine. Become aware that part of what you are is a breathing being, and an expanded part of what you are is a being of flowing life force… Now gently direct the breathing being of the physical body and nervous system to recede into the background of your field of attention and bring the being of flowing life force into the foreground. Follow the flow of life force, coordinated with the breath up the back of the body with inhalation and down the front of the body with exhalation for a few moments…
Now shift your attention to your mind, gently directing the life force flow to recede into the background and bring your mind to the foreground, the inner instrument that provides the ability to focus your attention, but that also can become scattered and confused. Become aware that part of what you are is a thinking being, a mental being, an intellectual being. Ponder the nature of the thinking process, the inner capability that allows you to focus your senses and attention, and process and render meaningful the multitude of sensory experiences you perceive. Is your mind chattering or quiet? Are there many thoughts and images flowing through it in addition to the task at hand? How fast or slowly is the mind-stream moving and churning? If you become distracted, can you re-focus, be still and examine/ponder the nature of the mind? What is it aware of? What is awareness? How does the mind function and process? Where did it come from? Is it merely an operation of the physical brain, or is it something more? Where is the mind? Is it only inside, only in your head? Or can it reach throughout your body and even beyond your body? Sit for a few moments with these thoughts and questions…
Now gently direct the thinking, processing, churning, discursive mind to recede into the background, and provide for the quiet mind to come to the foreground. Become aware that part of what you are is a non-attached, dispassionate, silent observer. The quiet, witnessing mind is receptive, silent, still, peaceful, and yet subtly vibrant. It encompasses both the distant, haughty, detached perspective of the stars; and the intimately close, warm, engaged perspective of grains of sand stuck to the soles of your bare feet. This quiet mind is at peace. It has nowhere to go and nothing to do. However, it is also receptive. It awaits inspiration and guidance and stands at the ready to engage the other faculties to respond appropriately. It hones and heightens the sensitivity of the external and internal senses. It operates at an intuitive, non-intellectual, non-rational - but not irrational - level. It is close to pure, unmitigated awareness. It permeates your inner being and extends out to the external world. Sit for a few moments with these feelings beyond words…
Sitting with the quiet mind opens you to the essence, the mysterious origins of your being. You realize that an Ineffable Mystery beyond all manifestation and all words and descriptions is not only the source and substance of your being, but the source and substance of all being and nonbeing everywhere - all manifestation and all potentiality. It simultaneously encompasses Darkness and Nothingness, and Light and Everythingness. You behold the juncture between the dimensions of the manifest and the unmanifest. You note arising from the Ineffable Mystery - from a dimension of Darkness, Nothingness and Silence - is an extremely subtle pulsation emitting waves of intermingled light and sound. This quivering pulsation is not only your personal origin, it is also the foundational origin of the powers of all of creation, sustenance and change. It is the embrace of the inner and outer Divine Masculine and Divine Feminine, from which all creation issues forth. It is the Divine Heart, the source of unconditional Love, Inspiration, Guidance, Providence, Nurturance and Grace. It is blissful and sweet. And you realize that you are connected with this universal, cosmic pulsating luminosity. It surrounds you like a protective golden-glow Cosmic Egg and permeates your entire being and all being everywhere. It emits out of your heart and all hearts, connecting them all everywhere all the time, through a web, an ocean of golden, glowing luminosity. For a few moments, bask in the glow of this life-giving, life-affirming, vibrating, humming luminosity and realize that it is the deepest part of what you are, your true essence, and the essence of all…
Now once again, call upon the quiet mind to come forward, and sit with its stillness and peace for a moment, basking in the afterglow of your experience of the vibrant luminosity…
Now move back to the thinking, discursive, processing mind and contemplate your experiences from this inner journey. Was there anything new, different? Do you have a better sense of the components of your soul? Or are you confused, and if so, more or less than you were before?
Now move back to the life force/breathing level. Focus once again on the channels of the life force/breath, but this time visualize breathing up to the top of the head from the base of the spine through the channel in the front of the body on inhalation and back down to the base of the spine through the channel in the back of the body on exhalation. Inhaling up the front of the body, exhaling down the back of the body.
Now move your awareness to your diaphragmatic breathing, with your abdomen gently expanding on inhalation and contracting on exhalation. Conduct a quick body scan: focus on the head…neck and throat…shoulders and arms…trunk…hips, legs and feet.
Now, finally, focus the attention on your whole body, and bring your awareness back to this time and place. Gently open the eyes and become aware of the sensations of external sight, sound, touch, smell and taste.
Pilot Light of Creation
Guided Meditation
[After conducting preliminary meditation basics, breathing, and relaxation, continue with the following. A meditation guide should read this to the meditator, or the meditator can record this in his/her own voice, and play it back, and thus be their own guide. Another option is for the meditator to read this just prior to beginning a meditation session and then recall it during the session. The precise details and sequence are not essential and should not be a focus of concern; it is more important to bring forth the general feel and images.]
Bring your attention to the third eye area, located on the forehead, slightly above and between the eyebrows. Focus for a moment at this place on the forehead. Now visualize a three-dimensional, pea-sized dark sphere behind this place on the forehead, in the middle of head. Note that it is a darkness like that at the base of a candle flame. Emanating down from the bottom of this small dark sphere is a second dark sphere of a similar quality and size as the first. It slowly proceeds down through the body, parallel to and touching the spine, creating a channel as it moves, coming to rest in the area of the perineum, at the level of the base of the spine. Note for a moment the higher sphere in the forehead, the lower sphere at the base of the spine/perineum and the channel that connects them, running through the body from higher to lower, from lower to higher.
Now focus on the lower sphere and notice its darkness giving way to a blue luminescence that is emanating from within it, the color and quality of the blue part of a candle flame. It is indeed a subtle, but powerful flame, the pilot light of creation, self-effulgent, self-sustaining, independent of any fuel source. Quietly, silently pulsating, shimmering. The darkness of this sphere has now fully given way to this blue pilot flame.
You notice two impulses emanating out from this blue sphere, one on the right, and one on the left. They take on the form of two strands of blue candle light as they move horizontally away but also vertically up out of the lower sphere. The right strand first circles forward, in front of the central channel, while simultaneously, the left strand circles backward, behind the central channel. They slowly, gracefully continue to spiral up around the central channel and transform in color from blue to yellow, just as a candle flame transforms from blue to yellow. They continue this upward spiraling movement through the body until the right strand merges with the right side of the higher sphere, and the left strand simultaneously merges with the left side of the higher sphere. Upon their merger with the higher sphere, its darkness gives way as it becomes illuminated and glows with the vibrant yellow light.
You note that the channel connecting the two spheres has also become illuminated. At the low end, the light of the blue flame rises and grows through the lower part of the channel, up through the navel and the abdominal areas until in the region of the solar plexus, it transforms into the golden yellow color of the outer part of a candle flame, continuing to rise through the channel, illuminating as it goes, through the areas of the heart and throat until the golden yellow merges with the higher sphere. The golden yellow glow of the higher sphere is now intensified, being fed by the right, left and central channels. This energizing of the higher sphere magnifies the energy of the lower sphere, whose blue flow intensifies and glows brightly, fueling your entire being.
Focus the attention once again on the higher sphere centered in the middle of your head. This glowing sphere slowly grows in size, like a sun in your head until its definition fades away into its own brilliance, and its light permeates your entire head, which now appears like a golden glowing honeycomb.
Behold this structure of the origin of creation existing within you and outside of you, everywhere. From its foundational blue base to its golden glowing culmination filling your skull. Rest in the realization that this is the ongoing power plant of your creation and all of creation, the Heart from which Universal Love and Goodness flows, fueling all of existence all of the time. Bask in the glow of this light and realization and let it take you where it may…
Now gradually draw your attention away from this inner structure of primordial fire and light and watch as it recedes into the background, and awareness of your physical body moves back to the foreground. Bring your attention once again to your breath. Focus on the tip of the nose and follow the movement of your breath and life force flowing in and out through your nostrils. Realize this is just a lower vibrational form of the same powerful, supremely refined and subtle light you have just beheld. Realize it is all good.
Now shift your attention to the gentle movement of the abdomen, expanding slightly and gently with inhalation, and contracting slightly and gently with exhalation. Become aware of your body in this time and place, seated in this room, as you prepare to engage in outer physical activity once again. Now slowly open the eyes and acclimate to your external environment.