Here is an MP3 you can listen to at home. It works best if you get yourself into a comfortable position with your neck and back nicely supported. Lying down on the bed or couch would be ideal. Some people also find that they cool down as they relax more and more so having a blanket handy is advisable.
Before you start, I would recommend noting down 2 or 3 positive thoughts or experiences you have had in the past few days. This way, you will get the brain working from the left pre-frontal cortex (the positive part) before you start.
Enjoy!!