Tree: Roots and Branches.
This simple visualisation allows grounding and centring before then opening up awareness to more universal types of energy.
Begin by relaxing your body. Allow awareness to sink downwards to your contact with the ground.
Extend your awareness beyond the physical body to make searching roots that spread deeper and wider with each exhalation. Continue this process until you feel really secure and well-rooted.
Now with the intent to hold that sense of rootedness, focus on the top of your head. Feel the energy of the sun and the vast spaciousness of the universe gently drawing up your energy. Mould that expanding energy into the form of boughs and branches, growing in an ever-widening dome upwards and outwards.
Once you have a clear sense of these spreading branches, see if you can maintain in your awareness both the root system below your feet and the branches above your head. If it helps, you can visualise your body as the tree trunk holding in place and focusing the energy of root and branch.
When the imagery is comfortable and stable begin to sense and integrate the energies that each outgrowth of your awareness is receiving and releasing into its surroundings.
When it is time to stop, allow the imagery to fade and sit still to integrate the experience before resuming normal activity.