Begin by finding a comfortable seated position.
Take a few deep breaths in through your nose and out through your mouth,
Letting go of any tension or stress in your body.
Now bring your attention to your breath.
Take a few slow deep breaths,
Feeling your breath move in and out of your body.
Notice the sensation of your breath as it moves in through your nose and down into your lungs,
And then as it moves back out of your body.
As you breathe,
Bring your attention to the feeling of your body sitting in the chair or on the floor.
Notice the weight of your body,
The points of contact between your body and the surface you're sitting on,
And the feeling of your feet on the ground.
Imagine roots growing out of the bottom of your feet and the base of your spine,
Like roots of a tree.
Visualize these roots reaching deep into the earth,
Through all the different layers of the earth,
And finally reaching the center of the earth,
Anchoring you to the ground.
As you continue to breathe,
Imagine yourself drawing strength and stability from the earth through these roots.
Imagine a ball of energy at the center of the earth.
This energy can be any color you choose.
Imagine these roots absorbing that energy.
Color of the roots are changing,
And as this energy moves up through the roots,
It eventually meets your feet and the base of your spine.
Imagine this energy being absorbed throughout the whole body.
You are that energy,
That color that you've chosen.
Now bring your attention to your senses.
Notice what you can see,
Hear,
Smell,
Taste,
And touch.
Without judgment,
Simply observe the sensations and experiences around you.
Notice the colors,
Shapes,
And textures of the objects in the room.
Listen to the sounds around you,
Both near and far.
Smell any scents in the air.
Feel the sensations of your clothing on your skin,
And the temperature of the air around you.
As you continue to breathe and observe your surroundings,
Notice any thoughts or emotions that arise.
Without judgment or attachment,
Simply observe these thoughts and feelings as they come and go.
Imagine them like clouds passing by in the sky,
Or leaves floating down a stream.
Finally,
Take a few deep breaths in and out,
Feeling the stability and grounding of your body and the earth beneath you.
When you're ready,
Slowly open your eyes and return to your day.
