Starting sitting with the spine straight or lying down.

Focus on your breathing for a few breaths.

Now take your awareness to the base of your spine. Breathe in and out at the base of your spine.

Visualise a bright red energy emanating out from the base of your spine.

Feel the throb of energy at the base of the spine and in the surroundings.

Let the red energy travel through your legs and back through your spine, and feel the energy strengthen the bones of the body.

Hold this visualisation for a little while.

Let the image fade slowly and come out of the meditation in your own gentle way, when you are ready.