Find a quiet and comfortable place where you can sit or lie down without distractions. Close your eyes gently and take a deep breath in through your nose, allowing your abdomen to expand fully. Hold that breath for a moment, then exhale slowly through your mouth, feeling any tension begin to melt away. Repeat this a few times, focusing on the rhythm of your breath.

Now, shift your awareness to your natural breathing. Notice the air entering and leaving your body without trying to change it. Observe how your chest rises and falls, how your body feels with each breath. If your mind begins to wander, gently guide it back to the sensation of your breath.

Imagine a soft, warm light at the base of your spine. As you inhale, visualize this light slowly rising up through your body, moving through your chest, neck, and finally reaching the crown of your head. With each inhale, feel this light expanding, filling you with calm and tranquility. As you exhale, envision any stress or tension leaving your body, replaced by this warm light.

Continue to focus on your breath, inhaling peace and serenity, and exhaling any worries or distractions. If thoughts arise, acknowledge them without judgment, then return your focus to your breath. Each inhalation brings in calmness, and each exhalation releases anything that doesn’t serve you.

After a few moments, begin to deepen your breath again, becoming aware of your surroundings. Wiggle your fingers and toes, feeling re-energized. When you’re ready, open your eyes, carrying with you the calm and clarity you’ve cultivated during this meditation. Remember, you can return to this practice anytime you need to reconnect with your breath.