Begin by finding a comfortable seated position,
Either on a cushion or a chair.
Close your eyes and take a few deep breaths,
Inhaling through your nose and exhaling through your mouth.
Allow your body to settle into a relaxed and comfortable state.
Once you've settled into your seat,
Bring your attention to your body.
Notice any areas of tension or discomfort and allow yourself to release any stress that you may be holding in your body.
Cover your face and scalp and then walk down through your neck,
Shoulders,
Arms,
Chest,
Back,
Abdomen,
Hips,
Legs and feet.
As you continue to breathe deeply,
Bring your awareness to your heart center.
Imagine that you are breathing in and out through your heart.
Then visualize a glowing ball of light at the center of your chest.
This light represents love and compassion,
Both for yourself and for others.
As you continue to focus on your heart center,
Bring to mind a person or a pet who brings you joy and comfort.
It could be someone you know personally or even a fictional character.
Picture this person or pet in your mind and imagine them sending you love and support.
Allow yourself to bask in these feelings of love and support and allow any anxiety or stress to melt away.
As you continue to breathe deeply,
Imagine this feeling spreading through your body,
Bringing you a sense of peace and calm.
When you are ready,
Take a few more deep breaths and then slowly open your eyes.
Take a moment to notice how you feel and carry this sense of love and compassion with you as you go about your day.
Remember that this meditation is a practice and it may take some time to get the hang of it.
Be patient with yourself and try to meditate for a few minutes each day.
With time and practice you will find that you are able to reduce your anxiety and connect more deeply with yourself and others.
Namaste.
