Needing quiet and rest but I don't see where and how I can do it externally and internally is a new concept so can't rely on that yet.[/quote]

Dear Little Me,
This works for me.
One internal technique only takes 1-2 minutes, give it a try.
I give this advice for people who have problems falling asleep.
It is simple.The important things are that you are sitting quite and close your eyes.
Start with a cleansing breath in and out. Close your eyes start with 100 counting backwards, breathing slowly and not rushing the numbers. An inward breath 100, pause, when exhaling release that number, pause, then an inward breath 99, pause, when exhaling release that number ect...
What this does is takes your mind away from all thoughts in your head.
It shuts down the thinking process to just the numbers and concentration on your breathing.

The pauses serve a purpose. They create an empty space between the numbers, a void for creation.

You can modify this by choosing one word that describes what you are feeling, an example might be frustration. So on that first inner breath 100 breathe in all of your inner frustration you are holding in your body, pause, and while releasing 100 you are releasing that frustration too. Pause, an inner breath 99 collecting that frustration, pause, and on exhaling ect.
By 80 you should feel different, everyone is unique. If you found you lost your count go back to 100. I rarely reach the number 10. I have lost count X times but thats the practice and I return to 100.

Doing this during the daytime
Find a quite room to sit, outside in a chair, or in your car.
Work the numbers and when you feel you have neutralized stop.
Stretching afterward might release some tension.
You might feel strange or lightheaded in the begining.
With little practice you should feel better then before.