Quiet the mind by connecting with nature.
This is best done sitting outside,
Barefoot,
Legs crossed,
With your hands on your thighs.
If you are unable to do this outside,
You can simply sit on the ground in a quiet space.
Once you've found a comfortable position,
Close your eyes and begin to focus on your breath.
Just notice the in and out of your breath.
There's no need to make any changes.
Notice the coolness of the air coming in and the warmth of the air going out.
Now take a deep breath in for a count of four.
One,
Two,
Three,
Four.
And breathe out for a count of four.
One,
Two,
Three,
Four.
Breathe in for four.
Breathe out for four.
Breathe in for four.
Breathe out for four.
Continue focusing on your breath.
Now start to imagine all the points on your body that are in contact with the earth beneath you.
If you are not able to do this outside,
Simply visualize yourself sitting directly on the earth.
Begin to imagine how those contact points feel against the earth.
Start to feel the breeze against your skin and over your face.
Feel the sun's rays wrapping around you like a warm embrace.
Listen to all the sounds of the nature around you.
Smell the sweet scent of the air,
The grass,
The plants,
And the flowers around you with each breath in.
Focus on the colors you see inside your eyelids.
Feel yourself grounded in the present moment,
Grounded to the earth,
In peace and in harmony with the universe and all that it has to offer you.
As you continue to take everything in,
Keep breathing in for a count of four and breathing out for a count of four.
Now slowly start to come back,
Gently moving your wrists,
Wiggling your toes,
And opening your eyes.
