If you feel upset or distressed, visualise someone positive in your life. Imagine their face or think of what their voice sounds like. Imagine them telling you that the moment is tough, but that you’ll get through it.

Here’s a 15-minute Guided Meditation you might want to follow.

Repeat kind, compassionate phrases to yourself:

• “You’re having a rough time, but you’ll make it through.”

• “You’re strong, and you can move through this pain.”

• “You’re trying hard, and you’re doing your best.”

Say it, either aloud or in your head, as many times as you need.

Think of your favourite place, whether it’s the home of a loved one or a foreign country. Using each of your senses, imagine the noises you hear, the objects you see, and the scents you can smell.

Try to recall the last time you went there. Think about what you did there and how it felt at the time.

This might be something you do alone or with a friend or loved one. Think of what you’ll do and when. Maybe you’ll go to dinner, take a walk on the beach, see a movie you’ve been looking forward to, or visit a museum.

Focus on the details, such as what you’ll wear, when you’ll go, and how you’ll get there.

Put on your favourite song, but pretend you’re listening to it for the first time. Focus on the melody and lyrics (if there are any).

Does the song give you chills or create any other physical sensations? Pay attention to the parts that stand out most to you.