The orb meditation:

Picture a glowing orb in your head and watch it flow through your brain and your eyes, nose, neck and shoulders. Relax your body and push your shoulders down away from your ears and close your eyes. Imagine the orb flowing through your entire body, swirling slowly through every limb and corner of your skin and organs. Picture the light bursting out of your feet and into the ground and out through the top of your head and into the sky. Focus on your connection to the sky, the ground, the earth, and the universe. As the orb slowly circulates your body, and the light streams out of you, focus on your breath. Notice how you breathe naturally. Let the orb inside you follow the pace of your breath.

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The tree meditation: Imagine you are a tree. Your body is the trunk, sturdy and strong. Your branches extend high into the sky, bursting out of the top of your head, and shooting out from the tips of your fingers. Your roots dig deep into the ground flowing out of your feet and extending hundreds of feet into the earth. You can feel the roots of thousands of plants all around you, connecting you to unheard whispers of the earth. Stay there in silence listening to the earth and grounding yourself, listening to every thought that flows through your mind.

 

Mindful Meditation/Presence Meditation: This meditation can be done with your eyes open or closed. It can be done in any position, sitting, standing or laying down. Try to be fully and completely present. Notice and pay attention to where you are and what is around you. Focus on your body and it’s place in space and time. Try to isolate your thoughts. Guide your mind and thoughts to your feet, thinking about the position your feet are in, how flexed or relaxed they are, and if they are in any pain. Think about what each individual toe feels like, and how your nails feel against your skin. How does the blood feel as it flows through your feet? How do your feet feel against the ground? Slowly move up to your ankles and focus on how they are feeling. Are they relaxed or stiff and tense? How do they feel when you move and wiggle your feet? Do your ankle joints feel heavy and tired? Notice how your ankles rest naturally. Notice how the feeling inside of your ankle changes when it’s being observed. Give every inch of your body attention and be mindful about how every part of your body changes as you observe it. Focus on your organs and see if you can feel your organs inside your body. Feel your heart beating, your stomach growling, and feel your lungs filling with air.

 

Go very slowly, moving from one body part to the next at a comfortable slow pace. Make sure to observe every part of your body and give each part of yourself equal amounts of attention. Once you have finished give yourself time for self reflection. Reflect on the pain you felt in your body and where the pain was. Think about how this meditation helped with pain and anxiety relief. Notice where you carry stress. Is your tongue pressed against the roof of your mouth? Are your shoulders pushed up towards your ears? Is your body naturally always tense and stressed without you being constantly aware of it? Reflect on your body and learn about where you carry your anxiety and stress. Reflect on which parts of your body are completely relaxed and at ease. Use this as a tool to help you understand yourself, to be more present and in tune with your body mind and spirit.