Close your eyes: Sit comfortably and turn your focus inward. 

Imagine a blank screen: Picture a giant, clean, white cinema screen filling your inner mental field. 

Pick a soothing color: Choose a color you associate with total peace (like deep ocean blue or sage green). 

Fill the screen: Imagine that color washing across the screen from left to right like wet paint until it is totally solid. 

Dissolve any words: If a thought pops up as a word, imagine it instantly sinking into and dissolving into that color wash. 

Rest in the hue: Hold that solid, peaceful color in your mind's eye for 1 to 2 minutes.