This is one of the basic individual meditations that should be practiced regularly. During periods of high anxiety or depression or when undertaking heavy responsibilities, it is helpful t practice this daily. You can find the group exercise here.
Fill a cup with water. (use your ritual chalice, if you have one). With your athame, (or other implement, I like my fingers), add three mounds of salt, and stir counterclockwise.
Sit with the cup in your lap. Let your fears, worries, doubts, hatreds, and disappointments surface in your mind. See them as a muddy stream, which flows out of you as you breathe and is dissolved by the salt water in the cup. Allow yourself time to feel deeply cleansed.
Now hold up the cup. Breathe deeply, and feel yourself drawing up power from the earth (as in the Tree of Life exercise). Let the power flow into the salt water, until you can visualize it glowing with light.
Sip the water. As you feel it on your tongue, know that you have taken in the power of cleansing, of healing. Fear and unhappiness have become transformed into the power of change.
Empty the leftover water into a running stream. (Alas, in these decadent times the nearest stream is usually running out of the kitchen faucet and down the drain.)
Exercise courtesy of The Spiral Dance by Starhawk