Meditations: Healthy Body Image and Self-Esteem

Pink and White Light Meditation

Before beginning the meditation, change into your nightclothes, and perform your usual before-bed rituals (wash your face, brush your teeth, etc.) so that you are completely ready to go to sleep once the meditation is over.

Sit in a comfortable position on your bed. Make sure the room is quiet, and dim the lights if possible. If your bedroom lights don't dim, consider lighting some candles, scented if you prefer. But make sure you do the meditation sitting up, so you don't fall asleep with lit candles in the room.

Close your eyes, and start taking deep, slow breaths. Focus on inhaling through your nose, from your abdomen first, then up into your lungs, until you can't inhale any more. Pause for two seconds, then slowly exhale through your mouth, making a "Shhhhhhhh" sound, until your lungs are emptied. With each inhalation, visualize that you are inhaling white light energy, filling your entire body with its luminescence. With each exhalation, visualize the stress and tension leaving your body, in a cloud of gray air. Repeat this until you start to feel your shoulders relax, and the tension leaving your body.

As your body becomes more and more relaxed, visualize bright white light completely surrounding you and filling you, illuminating your entire being. See this light protecting you, calming you, healing you and relaxing you. Stay with this vision for a few moments, continuing the deep, slow breathing. Really feel the white light permeating your entire being.

Once you feel totally relaxed and calm, and your breathing is naturally slow and deep, begin to change your vision of white light, to pink. See the pink light surrounding you - not obliterating the white light - rather see the white light pushed further out from your body to make room for the pink, as though you have a double aura. Feel the pink light against your skin, the warm, tingly feeling it causes on your body. See it completely surrounding you, filling you with feelings of deep love, for yourself, and for all others.

Say aloud, "I am totally surrounded by love. I am filled with love, I am enveloped by love, I am caressed by love, I AM love. I immerse myself in the beauty of love, and I allow it to permeate every facet of my being."

See the Universe sending a stream of bright pink light directly to you, filling you with strength and peace. Know in your heart that you are loved, simply because you are. Your existence alone entitles you to unconditional love. Know this, feel it, accept it, and revel in it. Know that you deserve it. See a pink light begin to emanate from you, reaching out to touch all those who cross your path.

See yourself connected, spiritually, to God/Goddess, by a stream of pink light. See yourself connected, spiritually, by a stream of pink light, to every other person on this planet. Know that you are One with All, that you are a very important link in the chain of existence. Stay in this vision for a moment or two, really feeling the wonderful pink light filling you, surrounding you and emanating from you.

Then begin to come back to consciousness, slowly becoming aware of your surroundings. As you awaken, hold onto the feeling of love and peace that surrounds you. Take a few more slow, deep breaths, coming fully into wakefulness again. You should feel very relaxed and calm, all tension gone. You should also feel very happy inside, very loved.

Extinguish any candles that may be lit, shut off the lights, and allow yourself to drift into the most restful sleep you've ever had. You should awaken feeling very refreshed and invigorated, ready to start your day.