Reference

Filling the Heart with Light

Filling the Heart with Light

Practice

Close your eyes.

Focus attention on the centre of the chest.

Notice the sensation of breathing in the chest area.

Bring attention to the physical sensation in the heart region.

Imagine a point of golden light in the centre of the chest.

Feel the warming sensation.

Visualise the golden light expanding.

The light is expanding to fill the chest.

It is spreading through the whole body.

The light is extending beyond the body to the space around it.

It expands further, until the whole room is filled with golden light.

Imagine the whole environment outside being touched by the light.

It fills the vision completely, there is nothing else but the light.

Bring attention back to the physical sensation in the heart region.

Notice the sensation of breathing in the chest area.

See what happens.