Paul - sit comfortably, making sure you're warm and not going to be disturbed. Close your eyes, but 'look' upwards. Rid your mind of unwanted s*** and clutter. Concentrate on your breathing and relax. Gentle music and nightlights may help. If thoughts start coming, go back to your breathing and think of the triangle formed by your nose and mouth. Sometimes I visualise this as a bear's or a tiger's nose. You may 'see' colours or visualisations or feel like you're spinning. Don't be afraid. Afterwards, come back gently. You should feel 'lighter' and have that same feeling you get when you've been eating chocolate.
Good luck. Love. Courage. Forward. Janet