Here is a simple yet very effective meditation that I use in my classes. The meditation is easy to visualize and makes it easy for first time meditators. It is a powerful healing and empowering meditation.

Find yourself a comfortable, quiet location. A straight back chair is most effective as the position allows energy to flow more freely though your body.

Sit with your feet flat on the floor, arms relaxed and with your eyes closed, just feeling your breath as you inhale and exhale.

Imagine yourself as an acorn, buried just beneath the soil. Feel the warmth of the sun warming the moist soil.

The warmth and moisture stir your energies. Imagine your root starting to grow, straight down  into the nourishing soil. Growing and starting to branch out. You sprout a stalk, pushing through the soil and finding the sunshine. Reaching towards the light and air, you grow stronger and taller. Feel the energy of the sunshine being drawn into you. Breathe it in. Breathe in love and healing energy. You start branching out, filling out with leaves, reaching for the limitless sky. Your roots drive deeper into the soil, spreading out and grounding you. Feel yourself pulling the nutrients from the soil, absorbing them and sending them all though you, reaching your farthest leaves. As you exhale, release all tensions and negativity. Feel the energies moving through you, grounding and strengthening, healing. You are now a magnificent oak tree. Enjoy the warmth of the sun, the gentle breezes through your leaves and the soft rains refreshing your leaves.

When you are ready, slowly become aware of your self and surroundings. Stretch and slowly open your eyes. Experience how refreshed, grounded and empowered you now feel.