How to Beat the Lack of Light and Winter Blues (Part II: Light Meditation)

How to Beat the Lack of Light and Winter Blues (Part II: Light Meditation)

combat seasonal affective disorder

Someday perhaps the inner light will shine forth from us, and then we’ll need no other light.
~ Johann Wolfgang von Goethe

In the last post, we reviewed a few concrete ways to combat the lack of light during winter time: light therapy, exercise, healthy diet (including herbs and vitamin supplements). These different tips mainly rely on the body – and to a certain extent the mind – to beat the lack of light and winter blues. Today’s post suggests that we more concretely mobilize our mind & spirit so that we can connect to the Light that lies inside each of us. I know that it may sound a bit ‘abstract’ and maybe even ‘naïve’ but give it a try and see how it goes for you.

Below are some guidelines for a short and fairly simple meditation that you can do every day. Don’t hesitate to adapt and integrate it to your own practice.

  1. Sit comfortably with your eyes closed. The best posture is sitting cross-legged because it makes it easier to visualize the flow and the Light when the legs are folded up (as you somewhat form a ball). Don’t hesitate to sit by a wall to support your back. If this posture doesn’t work for you, find one that feels comfortable, always making sure that you have a firm connection to the ground, that you feel rooted, and that the energy can flow easily through your whole body.
  2.  Take a few deep breaths, progressively feeling your breath expanding through your whole body. Allow your awareness to be on your breath and gently bring it back to your breath each time you feel that it has gone away or that you are into ‘thinking’.
  3. Once you are centered into breathing and you start having a sense of ease and peace, imagine, visualize and feel roots growing at the bottom of your spinal cord, going very deep, giving you energy and helping you feel grounded; this is your root chakra. Then, take the time to feel the energy into your whole body, all the way to your head: up your legs, up your belly, then the solar plexus and the area of the stomach, then your chest and the area of your heart chakra, all the way to the top of your head.
  4. Feel the energy and the Light also coming through the top of your head (crown chakra) and going down (through your third eye and throat chakra) to your heart chakra. From there, follow the Light going all the way to your root chakra (or your feet if you are standing or sitting with your knees up).
  5. You can continue to follow the Light in you, maybe pausing in areas in your body that seem to need it most, or just go back to your heart chakra, at the center of your chest. In all cases, try to stay connected with that Light within you. See that Light, feel it, imagine it. And know that it is in you at all times and that you can return to it at any time.

Take all the time you need and be gentle with yourself. If you can’t see or feel any light, it’s OK… Just try to connect with the different parts of your body and stay with your breath. This will already bring you a sense of peace, presence and probably lightness. And try it again another time. If you notice that you have drifted off into your thoughts, simply bring your attention back to your breath, back to the Light.

Whenever you can, try to do this meditation outdoors in natural daylight, especially at midday and on bright days.

I want to hear from you: Tell me about your experience with this meditation or any of your strategies to combat winter blues and the lack of light.

Béatrice | Contemporary Shamanic Healer

Béatrice Pouligny
Allowing The Light
January 2012

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