This is a common visualization exercise; it’s common because it’s a simple and effective way to begin to relax and be present in the moment. Here’s my version of it, which gives you an idea of how you can lead yourself through it any time. While you’re learning it or if you prefer to have external guidance during a visualization, you may want to record yourself reading it aloud and play that back while doing the exercise.
Sit or stand comfortably and close your eyes. Take a deep breath and let it out slowly. Concentrate your awareness around your center of gravity, in the middle of your body. Visualize a seed or sapling there, ready to take root. Become aware of where your feet or sit-bones are connected to the earth, and imagine yourself as the sapling, taking root through your connection to the earth.
As you breathe in, feel yourself gathering your energy, and as you breathe out, let your roots dig deeper into the soil. They tunnel down and spread out as they grow. Feel yourself connecting with the dirt and stones and even the water table, deep below you. With each breath, push your roots a little bit further, gently, because roots will find their way around and through any obstacles that present themselves. As you get down to the bedrock, feel your roots touch the stones, and connect with the veins in the stones themselves, so that your roots go down into the very bones of the earth.
Pause there for a moment and let that connection strengthen. Let whatever is bothering you flow down and out into the earth and be diffused, and draw up from your roots whatever energy and sustenance you need. Feel the stability that your roots give you, so that you are balanced and steady.
Now, when you take a breath in, draw that flow up into yourself, into your trunk, and as you breathe out, start to put out leaves and branches. Breathe in, and feel the energy of the earth combine with your own to feed those branches, and as you breathe out, feel them grow, reaching up through the sky. Let them divide and spread, so that some are thick and strong, and others end in delicate twigs that sway as the wind blows through them. Feel your leaves seeking out the sun’s energy, or the moon’s, or both. That energy flows into you, and mingles with what’s already there, strengthening your trunk and feeding you all the way down to your roots, too.
Rest there, letting the energy flow into you and through you, letting it nourish you, heal you, and replenish you.
When you’re ready, gently draw your roots and branches back in. You can do this by visualizing them shrinking back into you as you breathe in. You know they will always be there, and that you can extend them again, and connect with your environment again, at any time. For now, let them retract into you, so that you gradually become aware of the shape of your own body again. When you’re ready, open your eyes. Move gently when getting up after this.