First, find a comfortable place to sit.
Maybe you are in your favorite chair wrapped in a blanket. You may also choose to sit cross-legged on the floor.
Raise one of your hands with your fingers spread open. Begin to trace the outside of your hand with your finger. As you move up your thumb slowly, breathe in. Moving down toward your next finger, breathe out. As your finger traces up your index finger, breathe in. Tracing down the other side, breathe out. Continue to do this for the other three fingers.
Sit with your hands relaxed in your lap, perhaps with palms open to receive whatever may come to you.
Close your eyes and visualize a snow globe. Look at the picture in the post if you need help creating this image. In your mind, turn the snow globe upside down allowing all the “snow” to settle in the top. Now turn it over, and visualize the snow settling down slowly.
What do you notice as the last snow particles fall to the bottom? Are there any words or images that come to you?
Next, take the visualization a step further imagining yourself as the snow globe.
Can you watch, in your mind’s eye, as the snow settles down slowly. See it drift down from your head, to your shoulders, through your core, finally settling into your legs where they touch the seat or ground. Maybe you can see them surrounding you at your feet.
Notice how your body feels. As you breathe in, think “rest,” and as you breathe out think “spaciousness.”
Continue to do this until you feel a complete sense of calm and peace.