The following Tantric meditation is based on a classical Tantric practice called nyasa, in which mantras or deities are imagined in different parts of the body. In this version, the meditation is on light. One of its purposes is to make you aware of the essentially spiritual, or subtle, nature of the physical body, which Tantrikas regard as a condensed form of divine light, or divine sound vibration.
It is not necessary to actually "see" the light when you are asked to visualize it during this exercise; simply feel that it is present. You might find it helpful to touch each part of your body as you do the visualization; however, it's fine simply to "touch" the different parts of the body with your awareness.
Sit in a comfortable, upright meditation posture. Bring yourself fully into the present moment by becoming aware of the sensations of your physical body and the movement of your breath.
Now, focus your awareness on your right foot, and imagine that your right foot is made of golden light. You can visualize it, or simply think, "My right foot has become golden light." Focus on your left foot, and imagine golden light filling each part of the foot—the toes, the sole, the arch. You may use your breath as well, breathing into each part of the body as you feel it fill with light.
Be aware of the right ankle, and feel it filling with light. Now, the left ankle. The right calf—bone, muscle, and skin. The left calf. The right thigh, and then the left.
Bring your awareness up into your pelvis, hips, buttocks, and sexual organs and anus. Feel them filled with golden light, as you touch them with your breath.
Let your awareness continue to rise into the lower abdomen, bringing light to the whole area, the flesh and the abdominal organs. Think, "My abdomen has become light." Let the light enter your lower spine. Again, say to yourself, "My spine is made of golden light."
Imagine the light in your upper abdomen and midback, in your chest and rib cage. Feel your heart and lungs expand with the light. Let it fill your back ribs and your upper spine.Then feel it in your right arm—from the upper arm all the way down to your fingertips. Now, feel it in your left arm.
Let the light infuse your neck. Feel it fill your skull. Your forehead. Your eyebrows and eyes. Your nose. Your cheeks. Your mouth has turned to light, and your tongue and teeth.
Feel your brain completely illuminated by the golden light.
Think, "This entire body is light. Light fills every particle of blood, every cell, every membrane and organ. I am light."
As you inhale, feel that you are breathing in particles of light. As you exhale, let the light flow out into the world.
Rest in this body of light.