Prime Light Meditation is a simple 20-minute meditation that was created by Jesse Elder.
The basic structure of the meditation is 4 five minute intervals.
During each interval, you focus the mind on a different theme.
The purpose of the meditation is to help calm the mind and to train the brain to return more easily to that calmed state.
This happens by moving the brain from a beta dominate state down into alpha and theta and even at times into delta.
You can listen to a guided version by clicking below.
The 4 phase are broken down as such
Phase 1: Be present in the body
Be absolutely still.
Don’t move a muscle.
Close your eyes.
Relax your breath.
Pay attention to the sensations in your body.
Phase 2: Active Appreciation
Review past events, experiences, sensations and begin to appreciate them as they are.
This could include your body, your family, your job, or anything that comes up.
You can even use this to re-interpret old experiences in a new light.
Phase 3: Pre-Paving (Connecting with the future you that you want to become)
Let your mind connect and experience life as that version of yourself that you want to become.
You can ask your future self questions.
You can feel and experience life from the space of having it already be the way you want.
Phase 4: Allow and Recieve
Just continue to be still and present in the body and allow whatever comes along.
Enjoy
I use this free app called Insight Timer.
You can download it to your phone and set a timer for 20 minutes with bells every 5 minutes to let you switch to the next phase.
Play with this and let me know how it goes.
I’ve seen some amazing things from using this tool and the possibilities are limitless.
Here is a link to a YouTube video that has the timer already set.
Just play the video and go through the 4 stages.