Welcome.
Today's meditation is inspired by the Japanese practice of shinrin yoko,
Which means forest bathing.
It's not about water.
It's about bathing your senses in the atmosphere of the forest.
This is a slow,
Intentional practice of being fully present in nature.
There's no destination,
No pressure to perform,
Just breath,
Movement,
And noticing.
Whether you're walking through a forest,
Your neighborhood,
Or simply imagining nature in your mind,
This practice will help you reconnect to the earth and to yourself.
Let's begin.
I invite you to begin walking at a comfortable pace.
Let your breath be natural.
Let your body move freely.
Feel the sensation of your feet touching the earth.
Heel,
Ball,
Toes.
Again.
Heel,
Ball,
Toes.
Let each step be a soft landing into presence.
Now gently bring your awareness to your body.
Can you soften your shoulders?
Relax your shoulders.
Unclench your jaw.
Let your arms swing naturally.
Allow your spine to lengthen like you're being gently pulled upward from the crown of your head.
You are allowed to take up space just by being here.
This is where forest bathing begins,
Through the senses.
Starting with sight,
I invite you to let your eyes move gently.
Don't search,
Just receive.
Notice colors,
Shapes,
Shadows,
And lights.
Let yourself see without labeling.
Sound.
Now bring your attention to sound.
The rustle of leaves,
Chirping of birds,
Distant voices,
The church underfoot.
What layers of sound are here with you now?
I invite you,
If you feel safe,
To reach out and touch the bark of a tree.
Run your fingers through the leaves or tall grass.
What do you feel?
Smooth,
Rough,
Soft,
Texture.
Just take a moment to see what you notice.
Smell.
I invite you to breathe in through your nose and see what scents arise.
Let your inhale take in the forest.
Let your exhale return your presence.
Let's slow your steps just a little now.
Bring your attention to your breath.
Inhale slowly through your nose.
Exhale softly through your mouth.
Feel how the air moves through your body.
Let it bring clarity.
Let it create space.
Take another breath in,
Filling your lungs,
Your chest,
Your belly.
And exhale,
Letting go of any tension,
Any noise,
Anything that doesn't belong.
No need to force or fix.
Just let your breath carry you.
As you continue walking or slowly begin to pause,
Let these words settle in your body.
You are not separate from nature.
You are nature.
You are allowed to move slowly.
You are allowed to rest.
You are allowed to belong.
Let your breath slow.
Let your pace soften.
I invite you to repeat quietly or aloud.
With each step,
I return to myself.
With each breath,
I return to the earth.
You are here.
You are home.
Thank you for walking with me.
Have a beautiful day.
Thank you.
