I close my eyes gently and take a deep, calming breath. I allow myself to settle into this moment. As I breathe in, I feel the air filling my lungs. As I exhale, I release any tension or stress. I know I am safe, supported, and where I need to be.

Now, I visualize a bright, healing white light above my head, glowing with warmth and purity. This light holds the power to heal and rejuvenate. As it gently begins to descend, I feel its warmth touch the top of my head. It slowly moves through my scalp, reaching my brain. I allow the light to fill every part of my mind, soothing my thoughts and bringing clarity, calmness, and peace. It washes away any worry or stress. My mind feels lighter, more focused, and open.

As the white light continues, I feel it flow through my neck and into my spinal cord, healing and strengthening each part. The energy spreads through every nerve, bringing vitality and calmness to my nervous system. Each nerve begins to hum with balance and health.

The light now enters my heart. I feel it expand with love and peace, pulsing with a steady, strong rhythm. Every beat of my heart spreads warmth and tranquility throughout my body. My heart is filled with compassion for myself, others, and the world around me. With each beat, I let go of any heaviness or emotional burden.

Next, the healing white light moves into my lungs. I take a deep breath in, and the light fills every corner of my lungs. As I exhale, I release anything that no longer serves me—stress, tension, worries—letting them float away.

The light continues through my muscles, from my shoulders to my arms, fingers, chest, and abdomen. I feel the energy healing and relaxing every muscle, big and small. I notice how my muscles let go of tightness and strain, feeling lighter, more flexible, and strong.

I feel my strength return as the white light travels down through my legs, knees, and feet. My muscles, both gross and fine, feel rejuvenated, ready to support me with every step, every action. I am grounded, steady, and at peace.

This energy is now circulating throughout my entire body—from the top of my head to the tips of my toes. Every part of me is aligned, energized, and balanced. My body is strong, my mind is clear, my heart is full.

When moments of stress come, I can return to this feeling. I breathe deeply, and as I exhale, I use Pursed Lip Breathing—breathing out slowly and gently through my lips, as if blowing through a straw. This helps center me, reminding my body of the calm and strength within.

I take one more deep breath now, filling my lungs fully. I hold it for a moment. Then, I slowly exhale through pursed lips, releasing any last bit of tension. I am renewed. I am whole.

When I am ready, I gently open my eyes, bringing this feeling of calm, strength, and optimism into the world. I am energized, ready, and at peace.