I have a lovely, simple grounding meditation that I wrote out a few years ago and that I pass on often.
You could always read it, record it and play it back:
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GROUNDING MEDITATION
Sit on the floor if you can with your back straight, outdoors is best but you can do this anywhere. If you can rest your back against a tree and sit beneath it’s branches, all the better but don’t worry if you can’t.
Take some calming deep breaths.
Breathe in through your nose, to the count of 3; hold it for 3 then breathe out through your mouth.
Take another breath, fully expanding your diaphragm as you inhale and slowly exhale to the count of three.
Feel yourself growing quiet and relaxed – if thoughts come into your head, acknowledge them and let them drift by. If your mind starts to wander, bring it back to your breath, focusing on the clean, cleansing air as you breathe in and out, slowly.
If you’re indoors, imagine the feel of the cool earth beneath you, imagine that you can smell the soil and feel it with your fingertips.
Sit up straight and feel your back becoming strong like the trunk of a tree.
As you exhale, imagine that you are sending roots from the base of your spine down into the earth below you. Feel them pushing through the moist soil, sending out fine tendrils into the nourishing earth. Feel your ‘roots’ pulling the water and nutrients from the soil and slowly, in time with your breathing, start to pull the energy of the earth back up through your ‘root system’, back through the layers of soil and into your body.
Draw the energy up through your spine and feel your body come alive as it is filled by the energy of the Earth. Feel it energising and renewing you as it circulates around your body. Focus the energy especially on any parts of you that you feel may need healing.
As the power flows through you, imagine branches growing from your body, arms and head, feel leaves spreading to catch the suns warm rays.
Let the energy burst from the top of your head (your Crown Chakra) and flow back down your body, cleansing and refreshing you.
When you feel as if you’ve had enough, gradually begin to withdraw the roots you’ve put into the Earth, feel them becoming smaller and smaller until finally it’s just you sitting upon the ground again.
It’s a good idea to place your palms and even your forehead on the ground and imagine any excess energy flowing back into the earth especially if you feel a little dizzy or disoriented.
Slowly open your eyes and see how you feel.
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I find this a very energizing meditation. I hope it's the sort of thing you're looking for.
