This meditation is best done in a quiet place. If you can sit upright do so, otherwise laying down will work as well. You are going to be a tree. Visualize your body as a large tree. A mighty Oak, a majestic Maple, a beautiful Walnut, a towering Cottonwood, pick any tree that you care too. You are a tree, complete with full branches crowned with leaves, a solid sturdy trunk and deep strong roots.
Feel this tree as your body, they are one. It is a warm sunny day, the Sun is gentle but firm upon your leaves and branches. Feel the heat of the Sun on the crown of your tree. The warmth feels like the Sun on your face and arms in summer. See this energy as a golden light. Let the Sun send you this golden light and let it fill your leaves and branches. Feel this golden light start to warm you. Let the Sun fill you completely with this golden energy. When you are totally filled with the golden light all the way out to the tips of your branches and fingers, all the way down your trunk, down into your roots and legs, then thank the Sun for giving you its healing love that is the gold light.
Tree meditation with awareness on the out breath which helps to keep you focused in the present moment. The guided meditation itself is done as visualization, but you could do it outdoors sitting with your back against a tree. Its purpose is to help you feel centered and grounded, and to help you deepen your experience of being in your body and in relationship to the natural world. It encourages the flow of life-force, cultivates peacefulness, and harmonizes Heart and Mind.
In Trees and plants have their own energy fields and you can absorb this energy in a positive and revitalizing way for your whole being. ‘The Tree Guided Meditation’ could be particularly grounding for you if you live in a city and do not have easy access to nature. Begin by standing or sitting, and becoming aware of the environment around you. If you are not outside in a natural setting, you can imagine yourself in one – such as a forest or woodland grove. Now move your awareness to your body, and start to move the focus of your attention slowly down from the top of your head, relaxing into your awareness of your body as you do so. Relax your eyes and mouth, release any tension in the shoulders, and gradually move your awareness down through your torso and legs to the soles of your feet.
Feel your feet planted firmly on the earth. Imagine roots travelling deep down into the soil, and sense these great strong roots spreading wide and deep beneath you. Feel the nourishment and energy from the earth travelling up these roots now, until you sense again the soles of your feet. Feel the energy flowing up your body as you move your awareness slowly, with love and acceptance, up your body: up your legs, your thighs, your torso and arms, your chest, your neck, your head.