White Light Meditation
Before you go to sleep, turn on soft instrumental music. Lie back and get comfortable. Slowly inhale, filling your insides with air. Hold your breath momentarily before exhaling until all the air has left your lungs. Do several more deep breaths, each time becoming more relaxed and aware of your inner sensations.
Let your mind move like a spotlight searching out any negative energy that you may be harboring from the day. Gather up all these troubled feelings and move them downward into your legs and feet. With your mind, open up the drain at the tips of your big toes, and begin letting all those negative feelings drain out of you.
Now plug up the hold in your feet and open a larger hole located on the top of your head. Steams of white light pour into the crown of your head and begin pouring down into your throat and heart areas. Soon your entire body is filled with this white light that can transform into anything you need from courage to love. As you drift to sleep, imagine being filled with this white light.