Take a deep breath and exhale slowly. As you exhale, mentally picture all tiredness, tension, and fatigue leaving you. Then turn your attention to the crown of your head. Visualize that a wave of golden light is entering into you at the top of your head and passing throughout your entire body. Imagine this golden light passing from the crown of your head, through your neck, shoulders, arms, chest, stomach, lower back, and down your legs to your feet.

As you imagine the golden light passing throughout your body, feel yourself relaxing. Picture another wave of golden light entering through the crown of your head and visualize it passing through your entire body and then leaving through the soles of your feet. Feel that wave after wave of golden light is passing through you in this way. Each wave of golden light that passes through your body removes more of your tension, quiets your mind, and helps you to enter farther and deeper into a state of meditation.

Picture that the waves of golden light have now become a solid river of golden light that is constantly passing through you. Picture this golden light expanding beyond your body and filling up the entire room. Then visualize the golden light expanding beyond the earth… beyond the sky… into the infinite. Feel that the golden light is constantly passing through you and washing all of your tensions, problems, and worries beyond you, beyond the earth… beyond the sky… and into the infinite. Continue visualizing the golden stream of light passing through you until you have ended your meditation session.

-Excerpted from Snowboarding to Nirvana by Frederick Lenz