This is a brief meditation to help you calm your mind.
Start by sitting comfortably with your hands loosely in your lap and close your eyes.
Take a deep breath,
Feeling yourself settle into your seat,
Noticing your feet on the floor,
Noticing the surface beneath you and behind you,
Holding you up,
Supporting you.
Noticing there's nothing you need to do for the next few minutes.
Bring your awareness to your breath,
Just observing it going all the way in,
All the way out.
Imagining breathing down into your heart area,
Letting your breath expand into your heart.
Focus on intentionally bringing an attitude of open curiosity and loving awareness to your experience and to yourself.
Now imagine a beautiful stream of light coming in through the top of your head with an energy of calm and compassion and healing,
And imagining letting that light spread through your body from your head going down.
Anywhere that you notice tightness or tension,
You can imagine letting the light vibrate along with it,
Helping it start to dissolve a little bit,
And imagining letting that light spread down through your body,
Going all the way down to your fingertips,
All the way down through your legs,
Into your feet,
Into your toes,
Until your whole body is glowing with a calming,
Healing,
Peaceful energy.
And imagine letting that light gather at your heart area,
Continuing to breathe in and out from your heart area,
Noticing any subtle sensations there,
And imagining that your heart center is glowing with an energy of love and compassion.
And imagine breathing in some of that compassion for yourself with a wish of,
May I be happy,
May I be at peace,
May I be free from suffering.
And if you like,
You can imagine sharing that wish,
Sending it to a hurt or sad or scared part of yourself,
Or even yourself as a child.
And if you like,
You can place a hand on your heart or your belly as you take in compassion for yourself.
Just sharing that wish of,
May you be happy,
May you be at peace,
May you be free from suffering,
Letting that part of you know that it's not alone,
You're here too,
That its feelings are okay,
That there's nothing wrong with it for feeling the way it does.
And from that heart space,
You can imagine sending some gratitude to all the different parts of yourself,
Parts that work hard to protect you,
Parts that may long to be heard,
Letting them know that you can come back and continue to get to know them better,
Reminding them all that we're never getting rid of any parts of yourself,
And that any parts that have a job are welcome to keep doing that job as long as they want or need to.
And returning your attention to your body in the chair,
Noticing your feet on the floor,
The surface beneath you and behind you,
Holding you up.
Noticing the sounds around you,
Letting the sounds simply pass by.
And when you're ready,
You can return your attention to the room and open your eyes.
