this is your task:
Find a place where you can stand in front of a tree in a distance that allows you to hold the entire tree in your visual field. (A window on the first or second floor of a building would work well).
You can stand either with the feet hip width apart or feet together.
Go through the following thoughts/actions:
Allow the space where the base of the neck meets the base of the skull to open. Allow the neck to flow down and imagine the skull is floating up.
Allow the shoulders to melt away from the neck and imagine the neck free and the head going forwards and up.
Imagine that drops of honey drip from your coccyx. Let these drops drip perpendicularly down to the floor.
Keep the legs straight but make sure that your knees are not locked back.
Let the Achilles tendon lengthen and feel the back outer edge of the soles of the feet moving down to the floor.
Let the entire sole of the feet spread onto the floor. Observe where the weight tends to go and how it might oscillate.
Do all of the above keeping the tree in your visual field. Once you go through them, keep these actions/sensations going and bring your attention to the tree, how it is rooted down and how it shoots up.
Leave the spot and the position when you feel ready to.
Hope you enjoy it!