Hey, sissypoo. You can meditate and visualize a variety of different ways. One way is to focus on your breathing. Another way is to choose a word, like love, peace, "om", relax, health, "one" or some other simple word that means something to you and helps you relax. You don't have to say it out loud unless you want to. Just something that you can focus on so you don't have other thoughts going through your head.

There are lots of other things you can do as well. Stare into a candle flame or into a crystal, for example.

Since you mention your sore muscles and difficulty sleeping you might try thinking the word "relax" or "sleep" on the inhale and the exhale.

Just a few ideas to help get you started.