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Find a comfortable position.
Breathe in.
Hold.
Breathe out.
Hold.
Repeat.
Concentrate on the feeling of air flowing through your nostrils.
Start with daily 10 minutes sessions, use a timer if necessary.
Picture your happy place. Let's say it's a beach: feel the sand under you, the wind on our face, the smell of salt in the air, the sound of waves crashing down, the hot air surrounding you.
Picture a small ball of energy. Focus on it, talk to it. It's your friend. Imagine what it would answer. It is very kind and wise.
Give shape to the ball: what does its face looks like? Its body? Its voice? Its smell?
Take your friend around your happy place. Destroy any bad thought that may barge in.
Picture your friend out of meditation, talk to them, let them answer.
Lend them your eyes to let them see the world.
Lend them your hands to let them feel the world.
Lend them your body to let them experience the world.
Let them take over your life and worries.
Slowly fade away.
Repeat.
