Begin by finding a comfortable position. You can be seated on a chair or on the floor, wherever you feel most relaxed. Close your eyes and take a deep breath in, hold it for a moment, and then exhale slowly. Repeat this a few times.
Body Awareness: Start by focusing on your toes. Imagine them as tiny lights twinkling in the distance. Feel any sensations there and relax them. Slowly move up to your feet, ankles, calves, knees, and so on, all the way up to your head. As you focus on each body part, breathe into it and release any tension you feel.
Breathing: Now, bring your attention to your breath. Don’t try to change it, just observe it. Notice the rise and fall of your chest and belly as you breathe. Imagine your breath as a gentle wave washing over a beach, rhythmically coming in and going out.
Visualization: Imagine a warm, golden light above your head. As you breathe in, visualize this light flowing down into your body, filling you with warmth and relaxation. As you breathe out, imagine any stress or tension leaving your body, carried away by the light. Picture this light as a waterfall, cascading down from the top of your head, washing away any stress or tension.
Silence: After a while, let go of the visualization and just sit in silence. If thoughts come up, that’s okay. Just let them pass by like clouds in the sky, without getting attached to them.
Ending the Meditation: When you’re ready, slowly bring your awareness back to your surroundings. Notice the sounds around you, the feeling of the floor beneath you. Gently wiggle your fingers and toes, and when you’re ready, open your eyes.
Remember, meditation is a practice. It’s okay if your mind wanders or if you get distracted. The important thing is to keep bringing your focus back, without judgment. With time and practice, it will become easier.
