This healing meditation is one that should be done for 20 minutes twice a day for optimum results. You need a quiet place with dim lighting, a comfortable chair or bed and try not to be interrupted.
I do this after my morning coffee and before going to sleep at night and have done so for many years. It helps me to stay focused and energized, as well as helping my body to heal. If you fall asleep during this exercise, that is OK too as your body will take what it needs when the mind is otherwise occupied. My family doctor says that the doctor's job is to keep the patient amused while the body heals itself. There have been many documented miraculous recoveries.
OK! Now sit or lie in a comfortable position with your feet on the floor or stretched out. Don't cross your legs. Let your hands rest comfortably in your lap or on your chest. Close your eyes and breathe slowly and deeply for a few minutes, noticing how it feels to have the air going in your nose and out your mouth. Picture the air you breathe in full of healing energy and the air you breathe out as spent, used up and full of the negative things in your blood or body. ("In with the good air, out with the bad" :-)
Once you are quieted down, your heart beat and breathing will naturally slow and your mind will quit racing and become much more tranquil. Now is the time to begin the exercise itself. As you breathe in, visualize yourself massaging your feet and directing the healing energy from your breathing to the feet. As your feet relax, gradually move up to your ankles and then your calves and knees, all the time directing the healing energies to the part of the body you are massaging with your mind. If any area feels hot or tingly it simply means it requires extra massage and directed energy. When you get up as far as your lower body, you may find areas that will resonate with the massage and healing energy. These are the Chakras, the energy centers in the body and will be replenished when you massage and direct energy to them. When you reach a damaged area in your massage, it will feel hot or some other sensation different from the normal sensations. Just stay relaxed and spend extra time on those areas that need it. When you get to your chest and up to your neck, go to the tips of your fingers and up your arms to your neck again, then up through the throat, the head, eyes, ears, forehead, crown and as you arrive at the crown, continue to feel the poisons leaving your body with your exhalations and the energy of The Creator entering with each breath in.
When finished, sit or lie quietly for a few minutes before continuing with your day or going to sleep. As I said before don't worry if you fall asleep during this exercise as the body will take what it needs and if it needs healing sleep, you will have one of the best sleeps you have ever had. As you work through the exercise, if your mind wanders, just go gently back to the exercise when you realize it has wandered. There is no need to force your mind, in fact, it is counter-productive to try too hard. It needs to be a gentle exercise, not involving any strain or heroic effort.
Some people find it beneficial to record the exercise and play it back to themselves as they perform the meditation. This can be an excelent way to keep focused without effort.