With Father’s Day approaching, you might want to sit down and take a few minutes to be thankful for your dad, husband, or father figure in your life. Below is a brief meditation you can do to send love and gratitude to them.
Find a comfortable seat on a cushion, chair, or yoga mat. Sit up tall, lengthen your spine, and keep your gaze soft and focused at an unmoving point in front of you. Observe the sounds that you can hear around you, as well as the sensations you can feel.
Take a few deep breaths. Inhale through the nose, and exhale through the mouth. When you feel ready to begin your meditation, allow the eyes to close.
Start to imagine the father figure in your life. This doesn’t have to be your biological father—it may be your stepfather, grandfather, uncle, husband, and truly any man who has cared for you or nurtured you. If this person is no longer alive, you may still choose him as the subject of your meditation. What is important is that you choose somebody who evokes feelings of warmth and happiness within you.
As you picture him, start to visualize a tiny pinprick of light in the center of your chest. This small, seemingly subtle glow contains all the gratitude and love you have for your father. Allow this light to spread across your body, seeing and feeling it illuminate you within. Don’t allow it to stop anywhere—simply let it grow expansive and incandescent.
When this light fills you up completely, begin to send that same light to your father or father figure—whether he is in the same room as you, or someplace else. Remember that time or distance does not matter. Simply send that warm, beautiful light to him. As you send this light, you may also send him good thoughts and intentions. You may wish him health, safety, and happiness.
Next, imagine your father receiving this light. Visualize this light surrounding him, filling him up, and also bringing him positive feelings and thoughts. Imagine this light connecting the two of you, and be very thankful for the bond that you both share.
Then finally, let go of that image. Allow the light, as well as those feelings of gratitude, to linger within you. However, start to become aware once again of your body and your breath. Feel the weight of your body against the cushion, mat, or chair. Notice the rhythm of your inhalations and exhalations. Observe once again the sounds that you can hear and the sensations you can feel. When you feel that your meditation is over, you may open your eyes.