If it isn't, then may an admin please move it to the correct one, thanks in advance.Also, i'm not sure if this is from a book, article, other person, etc. I just created it and tried it out and found it to be pretty effective.
Now lets get to it:
-First off, sit down in a comfortable position, i highly recommend sitting in a chair or on the floor, preferably legs crossed.
-Try to avoid electric lighting, it could be too bright or create feedback. Try going for a candle or a dimmed oil lamp (i like to use a couple of candles). Try to keep the light source behind you, that way it creates a soft glow. Burning some incense would also help
Also, as you know, make sure there will not be any interruptions.-Okay you're ready to begin, first start off as any meditation exercise should. Control your breathing, inhale for a slow count of 4, hold for 4, exhale slowly for 4, then keep your lungs empty for four. Nice and simple, do this until it becomes regular for you, and you no longer have to count in your head.
-When you feel comfortable, visualize yourself. Just visualize yourself sitting in your chair, or on the floor, in the same room. Visualize yourself breathing, and any other little details that might be happening in your room (the flickering of the candles, etc)
-Keep this for a few minutes, then when your ready, slowly change your room. Make it an empty, void (sort of like purgatory, nothing). IF your sitting in a chair, try to visualize yourself just sitting down with your legs crossed.
-Again, keep this for a few minutes. When your ready, transform yourself. Slowly turn yourself into glass. Clear, but still able to see some details. Picture a bright light around you, and picture smoke within yourself. This smoke represents everything that gets in your way. Whether it be emotions, phobias, problems (physical or mental). Now as you inhale, Picture you absorbing the light, make yourself shine like a lightbulb. When you exhale, picture all that smoke coming out of you and dissipating. Make yourself brighter as you inhale, and remove all of the smoke from your body as you exhale.
A Few notes:
-Do this visualization technique until most (or all) of your problems (black smoke) is gone.
-While you have the light and smoke inside of you, just try to picture it mixing together, until its just refreshing light within.
-Also try and feel the light. Feel its warmth go through your nostrils and down into your lungs. Feel the warmth pulse and manifest within. Also try to feel the smoke as well, how relieving it is to let it go.
Hope this helps you guys with your problems
I was going through my parents divorce, my GF breaking up with me, and my dog dying, but after this exercise, im much more relaxed and i know that it all happened for a reason and that things will turn out for the better. Enjoy! 
