Buddhist meditation on the three lights
This meditation involves imagining a string of lights flowing in the body. It can also be extended to mental repetition of sounds. It is relatively simple I hence its great popularity. This meditation is taught, among others, by Lama Ole Nydal during his meetings It starts with taking a comfortable position. The spine straight. Hands folded, laid flat, one on the road. After the initial relaxation, removing tensions, the focus should be on the self. Then the attention shifts to the tip of the nose. We concentrate for a while on feeling the air. We “observe” very calmly our inhalation and exhalation. Once we feel the air, so to speak, its formlessness entering and exiting through the nose. we proceed to the second stage. Now we run our imagination We try to do it in a relatively calm, artistic way. Do not be discouraged if something does not come out right away. We imagine that the formless air entering the nose becomes white Light. We begin to breathe it in, and then try to draw this bright light into the body. We direct the stream downward to the balance point. This point is four fingers below the navel and is popularly called tara. When the light enters our nose it is white. Later we imagine that its color gradually changes to red. When the stream of light reaches through the nose, throat, breast, to the hara point there, it becomes fully red there. Now we hold the breath for a moment and keep that red light inside us. When we proceed to exhale we again observe the stream of light, while its color changes from red to blue. At the end of exhalation and the exit of the stream of light from the nose, its color becomes white again. We repeat the exercise many times, preferably for several minutes. During this time, we move all thoughts and feelings away from us, but when they nevertheless continue to invade us, calmly and without tension, we gently observe them. And without keeping our attention on them, we return to observing, imagining the light entering and exiting.
In time, we should gain the ability to feel the light filling the MM area. We can also, from the beginning of learning meditation, try to “feel” this light in the heart, which gradually expands to the whole body, “pouring” joy and peace into nothing. And it is with the image of this pleasant state that the meditation should end. Once we have somewhat mastered meditation with lights, the practice described here can be extended to work with vibrations, mantras. The principle is the same as before, except that the stream of light is combined here additionally with a mentally hummed, internal sound. So when the white light penetrates us – we think of the vibration “OM”. When we are at the level of the navel – we change the mantra to A. (AH). When we exhale, we repeat “HUM.” Because of its simplicity, this meditation can be used by anyone.