Basic meditation

Sit quietly and focus on your natural breathing or on a
word or “mantra” that you repeat silently. Allow thoughts to come and go without judgment and return to your focus on breath or mantra.
Body sensations – Notice subtle body sensations such as an itch or tingling without judgment and let them pass. Notice each part of your body in succession from head to toe.
Sensory – Notice sights, sounds, smells, tastes, and touches. Name them “sight,” “sound,” “smell,” “taste,” or “touch” without judgment and let them go.
Emotions – Allow emotions to be present without judgment. Practice a steady and relaxed naming of emotions: “joy,” “anger,” “frustration.”
Accept the presence of the emotions without judgment and let them go.
Urge surfing – Cope with cravings (for addictive substances or behaviors) and allow them to pass. Notice how your body feels as the craving enters. Replace the wish for the craving to go away with the certain knowledge that it will subside.

If you are thinking about a dock on a quiet lake, for example:

•   Walk slowly around the dock and notice the colors and textures around you.
  
•   Spend some time exploring each of your senses.
  
•   See the sun setting over the water.
  
•   Hear the birds singing.
  
•   Smell the pine trees.
  
•   Feel the cool water on your bare feet.
  
•   Taste the fresh, clean air.
  Enjoy the feeling of deep relaxation that envelopes you as you slowly explore your restful place. When you are ready, gently open your eyes and come back to the present.
  Don't worry if you sometimes zone out or lose track of where you are during a guided imagery session.
  This is normal. You may also experience feelings of stiffness or heaviness in your limbs, minor, involuntary muscle-movements, or even cough or yawn. Again, these are normal responses.