Internal meditation means concentration on certain centres (Chakras) of the body.

Now focus on Root charka (Muladhara), a point at the base of your spine, visualising a whirlpool of your subtle body energy there. Imagine the shimmering prana energy energising this area in particular, but also try and imagine prana energy from the earth rising up into you.
It is apparently related to the adrenal gland, the kidneys and the spinal column in the physical body.
Now focus on Genital Chakra ( Svadisthana), a point in the small of the back, between the navel and the pubic bone, about three inches above the first chakra. Imagine the iridescent prana energy that you absorb from the breath energising this area in particular.
Now focus on Solar Plexus (Manipur Chakra), a point about one and a half inches below the navel. Imagine the iridescent prana energy energising this area in particular.

When the manipura chakra succumbs to stresses of any kind, the effects are immediately felt both in the physical body and in the emotions. if we energise the energy system in this area it helps to integrate the energies of the chakra with the rest of the energy system, then the effects of that should propagate throughout bodymind. Also, we may sense any kind of 'pull' on the manipura charka.

This chakra is related to the unconscious mind. While all of the lower chakras are related to 'the emotions' our current emotional state is most strongly manifest in the manipura chakra.
Now focus on heart charka (anahata chakra), the region of your subtle body in front of your physical heart. Visualise prana energy flowing both in and out of this chakra and see it shining with it's own beautiful golden light. As you lightly rest your consciousness here, so you sense a strengthening, a brightnening, of the energy. This chakra is at the centre of your subtle body, and, metaphorically speaking, it is also the place where spirit and matter meet.
Now focus on Throat Chakra (Vishudhi Chakra), a point in the front your neck halfway between your shoulder-blades and your chin. Imagine prana energy energising this area in particular.

Now focus on Third Eye Chakra (Ajna Chakra), a point just above your eyes, behind your forehead. Visualise iridescent prana energising this area.

since by meditating on this chakra, the practitioner is reputed to enhance their ability to tune in to the highest, or deepest, levels of existence. Now with your consciousness remaining focussed on the ajna chakra, just let yourself relax completely. 

Now focus on Crown Chakra (sahasrara chakra), a point half an inch or so above the top of your head. Visualise the whole of your subtle body, with the sahasrara chakra here as the crowning glory of all of them, shining with a bright white light.

Now slowly come back to being aware of your physical body, and in your own time come out of the concentration - meditation.

From this internal point of meditation on consciousness in the heart, you can slowly proceed to the universal.
 

Concentration on External Points