You can do this meditation anywhere if you have a few minutes when you know you will not be interrupted. The more you do it, the easier it becomes.
Sit in a comfortable position, unfold your arms and legs and place your feet squarely on the floor. Become aware of the chair or the floor where you are sitting/lying and feel it supporting your body. Become aware of your breath, as you breathe out, release any tension in your body, feel your body relaxing from your head down to your feet. As you breathe in, imagine you are breathing in a soft pink light which fills you with peace and love.
When you are feeling secure and grounded, visualise a place in nature where you feel happy. It might be somewhere you have been already, or somewhere you have travelled to before in a meditation. Experience yourself there as fully as you can be at this moment. Look around you and see the colours, the textures, the life around you. Can you hear any noises? What are they? Can you see any animals moving? What does the sky look like? Is the air still and clear?
Take a deep breath. What can you smell? What other sensations are you experiencing right now? Can you feel the sunshine on your skin? As you breathe, give yourself permission to experience the peace and calm of being part of nature. Whatever troubles you might have on your mind, held in your body, release them into the scenery. Let the grass take your problems for a while, let the sea carry them for you, just for the next few minutes. Relax more into your body as the stress and strain trickles away from your body at this moment.
Feel your connection to the earth, as you breathe, feel a strong, solid energy beneath you holding you, nurturing and caring for you. As you breathe out feel this connection grow stronger, a beautiful sensation of warmth filling your body from the earth, and you can send stress or anxiety through this connection directly into the ground, releasing it from your body.
As you relax further, feel your own personal sun just above your head. With your breath, draw down a shaft of light from this sun and feel it connecting to the top of your head. Breathe down golden light energy and feel it trickle down your face, your neck, chest and shoulders, cleansing you of any remaining tension. Draw this beautiful light energy down your body, down your abdomen, stomach, hips, thighs and down your legs, past your knees to your ankles and over your feet, like a golden sheath. with each in-breath, feel the golden energy trickling down and over your body, and with each out breath, feel the stress and tension leave your body. Feel the energy of earth and sky mixing in you as it cleanses and purifies you.
With your breath, allow yourself to come back into the room that you are lying or sitting in. Come back with the memory of peacefulness, with the knowledge that you do not have to hold the stress in your body any longer. Hold in your body this experience and know that you can come back to this place whenever you need to. When you are ready, take your time, feel your feet, your hands, stretch and move about a little bit, then you can open your eyes. Become aware of the sounds in the room you are in, of the light, the colours and the objects around you. Welcome back home!