This is a classic meditation that can be used at any time when feeling troubled or distressed or it can be used as a simple general meditation to bring attention to the present moment.

Breathe out and as you do, imagine that any smoky or dark energies in you are leaving along with the breath - any distresses, negative emotions or thoughts, shames, mistakes or difficulties. Imagine them as a cloud of smoke that dissipates into the atmosphere as you breathe it out.

Then, when you breathe in, imagine that your lungs and body - your very cells are drawing in purity, light and positive, clear energy. Enjoy the feeling of this light. Imagine it filling every particle of your being.

As troubled thoughts bother you, notice them, see them change into black smoke and breathe them out again to be dissipated in the air.

Try not to get bogged down in this one. Too much attention on the bad stuff can detract from the fact that most of it is already gone. Focus more on the joy.

There are no right or wrong ways to do a meditation. The instructions are guidelines; adapt them to who you are and to your needs at that particular time. Be curious about the process itself.

Remember most meditations become richer the more you practice them. They reveal more of themselves. It can take practice to remember to do a meditation when you need to, and it can take practice to go through the steps. But that's why it is called practice, and for most of us, we practice for the rest of our lives.