This meditation comes from the teaching of mindfulness teacher Thich Nhat Hanh. He first developed the Pebble Meditation for children...but adults like it too. It incorporates nature elements, such as "Breathing in, I see myself as a flower; breathing out, I feel fresh; Breathing in, I see myself as a mountain, breathing out, I feel solid." Focusing is included at the end to notice the felt sense, deepen the benefits of meditation, and carry it with you in your day and life. It can be practiced alone or combined with journaling and expressive arts.
Audio MP3: Pebble Meditation