The Light Meditation, or Jyothi Meditation:
You focus on a light in front of you. When you are totally concentrated on it, you say: “I see the Light”. Then close your eyes and bring the Light into your chest at heart level (Heart Chakra), against the spine. Then you spread that light upwards to fill in the upper part of your body (chest, arms, hands, throat, neck, jaws, tongue, nose, eyes, ears and brain) always from the Heart, and then you spread that light downwards into belly, pelvis, legs and feet. When you feel full of that light coming from your Heart, you say: “The Light is in me”. Then you focus on the Light at the top of your head and you start expanding the light outside yourself all around you and you take in everything, humans, animals, nature, the earth, the oceans, everything constructed by mankind, the whole of the Earth; then the Moon, the planets, the Sun, the stars. Spread that light from your Heart and Head as far as you can go/imagine. Then you say: “I am the Light of the World”. You come back when you wish and place the Light in your chest.
Regarding the more specific use of that meditation: when you have a pain or a problem, be it physical or psychological, you can get rid of it with the Light. This is what you do: first, see the Light outside you, then close your eyes and bring the Light into your Heart Chakra against the spine (the forward part not the back); it is at the level of the breast bone situated between the two breasts. When you feel well focused on that internal light, open your eyes and see your problem outside yourself, in front or right or left and put it behind you as far as it will go. See it shredded, burnt, put it into the rubbish bin, etc. Then close your eyes and see the Light inside you. Take your time experiencing the feeling of the Light inside you, then open your eyes again and look at your problem. If it is still there repeat the above. Usually, three movements should be enough, but sometimes more to start with; eventually, as you become used to the process, you will find that one movement is sufficient. It is also important to repeat the exercise until the “image” of the problem has totally disappeared in every regard.
Remember that this light that you see in your Heart Chakra is, in fact, Love – not needy love, but expansive Love. It is the opposite of fear. Work on it until it becomes part of you.