Hello and welcome to this forest bathing meditation,
An invitation to connect with the healing power of nature,
Even from where you are now.
Find a comfortable position,
Whether sitting or lying down,
And gently close your eyes or soften your gaze.
Take a deep breath in through your nose,
Feeling the air filling your lungs,
And exhale slowly through your mouth,
Releasing any tension.
Allow your breath to become steady and calm.
Bring your awareness to your body,
Noticing any points of contact with the surface beneath you.
Feel grounded and supported.
Now imagine yourself standing at the edge of a beautiful ancient forest.
The air is fresh and clean,
Carrying the scent of damp earth,
Pine needles and distant blossoms.
Step into this imaginary forest.
Feel the soft earth and moss beneath your bare feet,
Or the gentle crunch of leaves if you're wearing shoes.
Notice the light filtering through the canopy above,
Dappled sunlight dancing on the forest floor.
Look around you.
See the towering trees,
Their trunks strong and rooted,
Their branches reaching towards the sky.
Notice the variety of greens,
The deep emerald of old growth and the vibrant lime of the new leaves.
Perhaps you see ferns unfurling,
Or tiny wildflowers peeking through the undergrowth.
Listen,
What sounds do you hear in this forest?
Perhaps the gentle rustle of leaves in the breeze,
The distant chirping of birds,
The soft hum of insects,
Or the trickle of a hidden stream.
Allow these sounds to wash over you,
Drawing you deeper into the present moment.
Now engage with your other senses.
What can you smell in the forest?
The earthy aroma of soil,
The sweet scent of pine,
The fresh clean smell of kissed leaves.
Breathe it in deeply,
Allowing the natural fragrances to calm your nervous system.
Reach out and touch a tree trunk.
Feel the rough bark,
The cool solid presence of the ancient wood.
Perhaps you touch a soft leaf,
Or the cool smooth surface of a mossy rock.
Connect with the textures of nature.
Notice the temperature of the air on your skin.
Is it cool and refreshing,
Or warm and gentle?
Feel a subtle breeze as it whispers through the trees,
A gentle caress.
Allow yourself to simply be present in this forest,
Absorbing its tranquility.
Feel the interconnectedness of everything around you,
The trees,
The plants,
The earth,
You are part of this natural tapestry.
Let go of any thoughts or worries,
And simply exist in this peaceful space.
As we begin to conclude this journey,
Take a moment to express gratitude for this experience.
Feel a sense of peace and rejuvenation that the forest has offered you.
Know that this inner forest,
This place of common connection,
Is always available to you.
You can return here at any time you need to find solace or clarity.
Take a deep cleansing breath,
Drawing in the revitalising energy of the forest.
And as you exhale,
Release any remaining tension or stress,
Leaving it behind in the earth.
Slowly begin to bring your awareness back to your physical body and to the room that you are in.
Wiggle your fingers and toes,
Gently stretch if it feels good.
When you are ready,
Slowly open your eyes,
Carrying the calm renewed energy of the forest into your day.
