For emergency grounding I make myself notice something I see, something I smell, and something I hear.
For deep relaxation. I usually use this if I'm having trouble falling asleep. You want to be laying down, or in a position where your muscle can be relaxed. I start by counting my breaths, long slow breaths, thinking only of the air going in and out. Breathe with your stomach, be aware of moving your stomach in and out with your breath. When I've counted about 10 in a row without my mind wandering I start the next part. I picture a glowing light starting at the tips of my toes. I bring the light slowly up my legs, hips, torso, arms, and finally my neck and head; feeling the tension leave as the light envelopes each part of my body. Don't be surprised if it's harder to I've the light over some areas, just take extra time there. If you're still awake now is the time to think affirming thoughts. What ever you want. They can be simple like 'I am a good person.' Or 'everything will be ok.' It's part of a guided meditation that was taught to me on the speech and debate team, and a similar one taught by my swim coach in high school. For these we relaxed then pictured ourselves swimming with a perfect stroke, or doing a debate and winning, so you could try picturing yourself overcoming a difficult obstacle instead/with the affirmations.