Finding Inner Peace

You breathe in through your nose for a count of four and out slowly through your mouth for a count of six. The longer exhale is repeated through the whole session, so the rhythm stays constant while the images change. You're also invited to feel the breath cleansing your body and mind.

After the golden cocoon of light, you picture yourself in the middle of a storm with chaos swirling around you. The reminder is that you are the calm in the center of the storm, not something tossed about by it. Later, you send compassion out to the storm and watch it turn into stillness.

It's a serene, beautiful place you create in your imagination, described as your safe haven of tranquility and peace. You fill it with a body of water, a golden sun and falling petals. The closing words say it is always accessible, so you can return to it any time.

The still water, which could be a lake, river or ocean, mirrors the calm in your heart and symbolises stillness that stays within you however turbulent things get. The sun stands for your inner strength and resilience, filling every cell with courage. The colourful petals are gratitude, each one a moment of joy or connection.

Midway through, you imagine a gentle, warm light radiating from your heart. This light is your compassion, and you extend it outward to the chaos beyond your sanctuary. Rather than fighting the storm, you meet it with kindness and watch it soften.

The session ends by suggesting you carry the serenity, compassion, strength and gratitude with you. On a hard morning or in a busy moment, you can recall the four-and-six breathing and picture your sanctuary. The closing line to remember is that you are the calm amidst the chaos.