Let’s start with a comfortable sitting or lying position and gently close your eyes. Take a few deep breaths and focus on following your breath as you inhale and exhale.

Now, rest your attention on any heavy thoughts or emotions that may be weighing you down, one with each inhale.

Hold on to this emotion and contemplate how it makes you feel.

Observe where it creates a sensation in your body.

Now, with an exhale, let this emotion travel with your breath to the world around you.

Continue inhaling and feel the healing nature gives you with each breath. Notice how it flows like a flow of water in a dried-up river.

With each exhale, let the painful thoughts release into the world like a tear flowing from your eye. Notice it makes you feel lighter.

If you find that your mind starts to wander, gently bring your attention back to your breath.

One after the other, notice how these painful thoughts leave your mind and body. 

 Continue this practice until you feel light like a feather. Notice that your body also feels relaxed, and so does your mind.

Take a few more deep breaths before slowly opening your eyes and returning to your day.