A GUIDED VISUAL MEDITATION
By Ram Dass
Sit straight, so your head, neck, and chest are in alignment. Start by focusing in your heart area, in the middle
of your chest, where the hridayam (“hREE-da-yum”), the spiritual heart, is located. With your mouth closed,
breathe in and out of your chest, focusing on your heart, as if you were breathing in and out through your heart.
Because of the purity of your seeking, many incredibly high beings are present, and with them comes
the spiritual substance out of which all form derives. You can imagine that substance as a golden mist that fills
the air. With every breath, don’t just breathe in air, imagine you are pulling into yourself this golden substance.
Fill with it; let it pour through your entire body.
Breathe in the energy of the universe, the shakti of the universe. Breathe in the breath of God. Let it fill
your whole body. Each time you breathe out, breathe out all of the things in you that keep you from knowing
your true Self, breathe out all the separateness, all the feelings of unworthiness, all the self-pity, attachment to
your pain, whether it’s physical or psychological. Breathe out anger and doubt and greed and lust and
confusion. Breathe in God’s breath, and breathe out all the impediments that keep you from knowing God. Let
the breath be the transformation.
Now let the golden mist that has poured into your being focus in the middle of your chest; let it take
form as a tiny being, the size of a thumb, sitting on a lotus flower right in the middle of your chest. Notice its
equanimity, the radiance that comes from within. Use your imagination. As you look upon this being, see that it
is radiating light. See the light pouring out. As you meditate upon it, experience the deep peace that is
emanating from it. Feel, as you look upon this being, that it is a being of great wisdom. It’s sitting quietly,
silently, perfectly poised in your heart. Feel its compassion and it’s love. Let yourself be filled with its love.
Now, slowly let that tiny being grow in size until it fills your body, so its head fills the space of your head,
its torso, your torso, its arms, your arms, its legs, your legs. So now in the skin of your body sits this being—a
being of infinite wisdom, a being of the deepest compassion, a being that is bathed in bliss, a being that is
self-effulgent: a being of perfect tranquility.
Let this being begin to grow in size. Experience yourself growing until everything in the room around
you is within your body. All of the sounds, all of the sensory experiences are coming from inside you.
Continue to grow. Feel your vastness, your peace, your equanimity. Your head extends into the sky.
Expand until your town, your environment, and all those beings within them are contained within you.
Experience the human condition, see the loneliness, joy, caring, violence, paranoia, a mother’s love for her
child, sickness, fear of death—see it all. It is all within you. See it with compassion and with caring, and, at the
same moment, with equanimity. Feel the light pour through your being. Let yourself grow still larger. Feel your
vastness increase until you are sitting in the middle of this galaxy, the earth deep within your belly. All
humankind is within you. Feel the turmoil and the longing. Feel the beauty. Sit in this universe, silent, peaceful,
compassionate, loving. All of the creations of human beings’ minds are within you; look upon them with
Continue to grow until not only this galaxy but every galaxy is within you, until everything you can
conceive of is within you. All of it is inside you. You are the only One. Feel your aloneness, your silence, your
peace. There are no other beings here; all planes of consciousness are within you, and all beings are within
You are the Ancient One. Everything that ever was, is, or will be is part of the dance of your being. You
are the universe, so you have infinite wisdom; you feel all of the feelings of the universe, so you have infinite
compassion. Let the boundaries of your being dissolve, and merge yourself into that which is beyond form. Sit
for a moment in the formless, beyond compassion, beyond love, beyond God. Let it all be in its perfection.
Very gently, very slowly, let the boundaries of your vast being, the One, reestablish themselves. Vast, silent, all
is within you. Come back from beyond the One and slowly come down in size. Come down through the
universes into this universe, until your head is once again in the heavens and the cities are within you.
Come down in size until your head is at the top of your room. Stop here for a moment. From this place,
look down into your room and find the being who you thought you were when you began this meditation. Look
at that being, bringing to bear all of your love and compassion. See the journey of that being as it is living out
this incarnation; its fears, its doubts, its connections. See all the thoughts and objects it clings to that keep it
from being free. See how close it is to knowing who it is. Look within that being and see the purity of its soul.
Reach down and, with your mind, very gently place your hand on the brow of this being and bestow
upon it your blessing that in this very life it may fully know itself. Experience simultaneously that which blesses
and that which is being blessed.
Now come back down into the body you thought you were when you began. You are still flesh
surrounding a being of radiance and wisdom, a being of compassion that comes from attunement with the
truth, with love for all that comes from being that vast One. That love and peace are pouring out of you to all
beings everywhere, like a beacon for all those who suffer.
Remember those people toward whom you have felt less than loving. Look to their souls and surround
them with light, with the love and peace of this moment. Let go of the anger and the judgment.
Send the light of love and peace out to those who are ill, who are lonely, who are afraid, who have lost
their way. Share your blessings, because only when you give can you continue to receive. As you journey on
this spiritual path, accept the responsibility for sharing what you receive. That is part of God’s harmony, of
becoming an instrument for the will of God.
Let the radiant, perfect being within you again assume its diminutive form, the size of a thumb. See it
again sitting on a lotus flower in your spiritual heart, in the middle of your chest, radiant with light, peaceful,
immensely compassionate. This being is love. This being is wisdom. This is the inner guru. This is the being
within you who always knows. This is the being you meet through your deeper intuition when you go beyond
your mind. This is the tiny form of the entire universe that exists within you.
At any time, you need only sit and quiet your mind, and you will hear this being guiding you home.
When you finish this journey, you will have disappeared into this being, surrendered, merged, and then you will
know the truth that Ramana Maharshi, a great realized being from India, meant when he said that God, guru
and Self are one.