A calming Meditation
The goal of Meditation is not to control your thoughts, it's to stop letting your thoughts control you. Here is a meditation to help you detach from current stressful situations.
Sit or lie in a comfortable position allowing yourself to take deep breaths. Quiet you mind and listen to your heartbeat. When your brain starts thinking, don't listen to it.
Breath in deeply and hold your breath for about 5 heartbeats and breath out slowly. Repeat, holding for about 5 heartbeats at the top of each inhalation. Slowly increase the heartbeat times until you can hold for 9 heartbeats breathing out slowly after each inhalation. As you breath out let go of worry, tension, fear and anger.
Go into your heart, not your head. Your head will take you out of the energy body. The brain can think but it doesn't feel.
If you can't feel your heartbeats, you're thinking too much. Empty your mind and start breathing.
Allow any thoughts that arise to simply flow past you, as though the thoughts were simply drifting down a steam away from you. Recognize that your heartbeat, is your center. It is the point of one’s awareness. Allow yourself to experience the mind as being above, and you are resting gently and peacefully within the heart.
Keep breathing in and out. Concentrate your energy into the center of the brain to the pineal gland, known as the doorway to spirituality. Let the energy run up and down through the heart to the center of the brain.
Observe the emotions and the feelings that occur, the physical sensations. Next, allow yourself to travel through the root chakra and through the bottom of your feet, into the earth itself, deep into the earth. Feel your toes becoming your roots. You will perceive the earths heartbeat as well. Just as her heart beats, so does yours.
Allow the energy to well up through your feet into your legs and hips and intestines, rising up into your heart, moving up to the pineal gland, and up through the crown chakra, and up to your soul.
We are all holograms, so create a hologram that is calm and free from fear or stress.
Practice as often as you can.