Come to a comfortable seated position.
And just allow yourself to feel calm.
Allow your eyes to close.
And soften through your jaw.
Keep your shoulders down away from your ears.
And take in three big deep breaths in your own time.
Bringing your tongue away from the roof of your mouth.
Soften through your forehead.
Relax your eyes.
Your cheek bones.
And just taking a moment to notice how you feel.
Allowing your body to centre.
And just allow your breath to become easy.
Softening your breath,
Just allow your natural rhythm to flow in and out of your body.
And just release any tightness,
Tension anywhere.
Letting go.
With every inhale,
Stay to yourself,
Let.
With your exhales,
Stay to yourself,
Go.
And just bringing your awareness,
Your attention into wherever you are seated.
And just really focusing within your seated area.
And then taking your mind off to a forest.
Maybe you've been to this forest before.
Maybe your inner guidance is telling you where this forest is in the world.
And I just want you to take off your shoes,
Your socks,
Wherever you are standing on the forest floor.
And really spread out your toes,
Rounding down into the earth.
Noticing the shapes,
The feelings all around you.
Noticing if the forest floor is soft with moss,
Or prickly with pine cones.
Or soft and gentle with ferns.
How does your forest floor look like?
How does it feel?
Really allowing the earth to pull you down,
Keeping you grounded on this earth.
And you just stay here,
Gazing around you.
What trees are around you?
Are they evergreens?
Are they rainforest trees,
Palm trees?
How tall are they?
Are you in a mangrove?
Where are you in your forest?
Looking at the bark of each tree.
Is it rough?
Is it smooth?
Bobbly or bumpy?
And what colours can you see?
Do you see any sunlight coming down through the canopy?
Or is the canopy thick?
But no sunlight gets down,
So you've just got brown areas around.
And then look up.
What can you see above you?
What colours are the leaves?
What kind of leaves?
What shapes are they?
And then listen.
What can you hear around you?
Can you hear rustling by your feet,
From your feet or from animals around you?
Can you hear the birds?
And then I want you to walk,
Take a walk through your forest floor,
Still noticing everything around you.
Noticing how your feet sink into the floor.
Noticing the space around you,
The vast expanse of your forest.
And then you finally come to a stream.
And there's a rock just by the stream,
Just perfect enough for you to sit on.
Fits your body really well.
You take a seat on that rock and dangle your feet in the stream.
Noticing the coolness of the water,
The water flowing down through the mountains,
Down to where you are and still on its journey to the ocean.
Listening to the sounds again around you.
The birds,
The trickling of the stream.
Notice how calm and relaxed you are here.
Just watching the water flow by.
Watching the water around your feet.
Noticing how clear it is,
You can see the bottom of the stream.
What is in the stream?
Can you see any fish?
What plants are growing in the stream?
And then a little bit of sunlight comes through,
Comes through the top of your canopy,
Shining just on your body and on your rock.
Noticing the glistening around your feet.
Noticing the warm sun warming up your body.
Noticing any thoughts that are coming up and let them go.
Let them go through the water of the stream.
Send them down through the top of your head,
Through your body,
Your torso,
Down through your legs,
Out through the tips of your toes and say goodbye to them.
None of this energy is needed anymore,
So just let it flow out of your body,
Flow down your stream and into the ocean.
Still listening to the birds.
Maybe feeling or listening to the wind blowing the trees.
And then you take your feet out of the stream,
Let the sun dry them.
Feeling the warmth of the sun on your feet,
On your body.
When you get up from where you're sitting,
You can take a walk back through your forest.
Noticing again each foot forwards,
How the forest floor feels on your foot.
Really allowing nature to connect with your soul.
Noticing the colours of the bark or the forest floor,
The middle layer of the forest or the canopy.
Noticing the colours of the birds and what they're doing.
And you come back to your tree where you first started.
Grounding down your feet,
Your toes,
Picking your toes up and placing them down one by one,
Really spreading them out.
And just saying to yourself either in your mind or out loud,
Thank you forest for being here for me to connect with mother nature.
I am truly grateful to have you here.
And take one last look around,
Bringing in all of that energy.
Knowing you can come here,
Come back here whenever you need to.
And just slowly start to wiggle your fingers,
Wiggle your toes.
Bringing the sensation back into your body.
Slowly starting to deepen your breath.
Having a stretch in a yawn or just staying where you are.
One big deep breath in through your nose.
Big deep breath out through your mouth.
Bringing your hands into prayer position just by your chest.
Namaste.
