Settle your mind with the Glitter Jar meditation

Have you ever felt your thoughts racing, one after the other, like a never-ending cascade? That was me this weekend. There wasn’t one specific cause for my restlessness—just an underlying sense of unease that I couldn’t quite shake. When this happens, I know it’s time to pause, breathe, and turn to one of my favorite mindfulness practices: the Glitter Jar Meditation.

This simple yet powerful visualization technique is often used with children to restore calm, but it’s just as effective for adults—especially during moments of stress, anxiety, or mental overload. The best part? You don’t need a physical glitter jar. Your imagination is more than enough.

In this simple technique you visualize a jar filled with glitter to relax the mind.

Let’s go through it step-by-step, so you can try it anytime you need to bring stillness to your mind.

How to Practice the Glitter Jar Meditation

1. Find a quiet space
   Sit comfortably on a mat or cushion in a shaded or softly lit room. This helps your eyes relax and signals to your nervous system that it’s time to wind down.

2. Start with your breath
   Take a deep, slow inhale, followed by a shorter exhale. Repeat this a few times, letting your breath fall into a natural rhythm. Don’t force it—just observe.

3. Watch your thoughts
   As you continue breathing, begin to observe your thoughts. Don’t engage with them or try to control them—simply notice them passing through your mind.

4. Visualize the glitter jar
   Imagine a clear jar filled with water and glitter. Right now, it’s been shaken, and the glitter is swirling chaotically—just like your thoughts. As you breathe, picture the glitter slowly settling to the bottom of the jar. Stay with this image, letting your breath be your anchor.

5. Settle into stillness
   Continue this visualization until you feel your mind become quieter and more grounded. When you’re ready, open your eyes and take one final deep, cleansing breath.

Why This Technique Works

The key to the Glitter Jar Meditation is non-judgmental observation. You’re not trying to stop your thoughts or fix anything—you’re simply watching them, just as you would watch glitter float in a jar. This act of observation, paired with mindful breathing, naturally slows down the mind and restores clarity.

If you’d like a guided version of this practice, platforms like Glo offer excellent options to get started.

Bonus: My Calming Post-Meditation Ritual

After this meditation, I love enhancing the sense of calm with a warm, calming latte made from Tusol from reishi, ashwagandha, and cacao. This adaptogenic blend helps soothe the nervous system and deepen that post-meditation tranquility.

Try this practice and let us know how it works for you in the comments or tag us on social media. Your peace of mind is worth it.