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White light meditation is a popular little practice. You can use it almost anywhere to lift your mood. If you’ve got sometime free throughout the day, I highly recommend learning this practice to fill some of them with. 
Visualization meditations have a prominent place in most of the world’s contemplative traditions. Many religious teachers have realised the effectiveness of using “thought-objects” as a means of achieving deeper experiences. 

BENEFITS

There are numerous benefits that you can obtain by practicing it, Here are some of them:
  1. Improves and enhances your motivation.
  2. Empowers determination and endurance potential.
  3. Helps you focus better on your goals.
  4. Helps you adhere to your vision and achieve your goals.
  5. Improves your self confidence.
  6. Helps to overcome obstacles hindering your path to success.
  7. Helps you to have a clear thought process.
  8. Cleanses and clears your clogged core and thus, keeping you away from illness.

Technique #1

  1. The practice is best done seated. 
  2. Take a handful of deep, calming breaths. Let each exhalation be a “letting go” of any bodily tension. 
  3. Imagine a small point of white light at your solar plexus (about two inches above your navel). It represents pure, rejuvenating energy.
  4. At a pace that suits you, imagine the light gently expanding with each inhalation, grow brighter as it does so.
  5. Continue until the light fills your whole body. Then allow it to expand beyond the borders of your body to emanate out in all directions.
  6. Dwell in the presence of this healing light for as long as you wish
    7. Image result for white light meditation
  7. If you have been feeling particularly strained, you may wish to visualize the light clearing away these negative feelings in your body.

Technique #2

  1. This practice can be done either lying down or sitting.
  2. On your next inhalation, imagine that a gentle stream of white light is flowing into the base of your spine, following it’s path up your back and into and out of the top of your head. 
  3. On the exhalation imagine this white light beginning at your head, down your spine, and out of your body at the base.
  4. Visualize it as cleaning the body of any impurities (negative thoughts and emotions) as it flows up and down.
  5. You may wish to simply focus on the sensations instead of visualizing white light. Either approach is good.

Tips:

  1. Always be patient.
  2. Be sincere.
  3. Never meditate expecting results.
  4. Keep negative thoughts always off your focus.
  5. Always be rimming with positive energy.
  6. Meditate in a fully compassionate way.  

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