Sit or lie quietly and close your eyes.
Become aware of the point of balance in your body, your centre of gravity. Locate this point in your abdomen.
Keep quite still and be aware of all the forces that are held in balance to achieve this stillness.
Become a rock, immovable and strong.
Picture this rock and imagine that it contains the source of all your strength - physical, mental and spiritual.
Be aware of the qualities of your rock.
Meditate on the inner experience of strength which you contain and which is now symbolised by this rock.
Meditate on inner strength
The image of the rock is one which you can call on at any time when you need to remind yourself of your strength, or when you need support.
In the stillness of meditation you can find your inner strength.
If you have difficulty quietening your thoughts, just let them be. Observe them; let them come and go. Accept them, don't try to avoid them or brush them away. Like ripples on a pond, eventually they will come to rest, leaving the waters of your mind clear and tranquil.
Don't try too hard - but you should be persistent.
If you hear background noise and this disturbs you, say to yourself, "Any noise that I hear makes me relax even more." Use the noise as a mental trigger to deepen your relaxation.
Place the word 'peace' in your mind.
Meditate on peace.
Let peace fill your mind and body.
Peace underlying every thought and breath.
Then release the word and become still.