As you find yourself a comfortable position,
Allow your eyes to close and being aware of your breath now,
Aware of the belly rising and aware of the belly falling and begin to deepen your breath.
As you breathe in,
Allow the belly to expand wide like a big balloon and then breathe out,
Release and let go.
On the exhale,
See if you can make an O shape with your lips as though you're blowing out a candle and this allows a breath to be longer.
On the exhale,
As we take a deep breath in,
Belly expanding and a long slow breath out through the mouth.
When we breathe out longer,
This activates our rest and digest.
Breathing in and breathing out.
Breathe in,
Belly expanding and out through the mouth as though you're blowing out through a straw.
In,
Belly expanding and out through the mouth as though you're blowing out through a straw.
You're now imagining that you're stepping gently onto a soft forest path.
The ground beneath is mossy and cool,
Inviting you to walk with ease yet offering you the support of the earth's embrace.
You feel safe here and the air is fresh and slightly crisp,
Carrying the scent of the trees after autumn rain.
You look around you,
The trees stand tall,
Their trunks rough and textured.
Some are thick with age and others are slender and reaching high into the sky.
You see the vibrant autumn colors,
Shades of deep gold,
Ruby reds and oranges that seem to catch the light.
The branches of the trees gently sway in the breeze and you can hear the soft rustle of leaves and bird songs from the branches above.
And as you walk,
You hear the soft crunch of leaves and twigs.
Underfoot,
You breathe in the earthy fragrance of damp moss and fallen leaves.
The air is rich,
Grounding and comforting.
The scent of rich pine fills your lungs and in the distance,
You might catch the faintest trace of wood smoke,
A reminder that the world outside continues.
But here you are held in quiet stillness.
You feel the cool air against your skin.
As you walk,
Your feet sink gently into the soft moss beneath you.
The path ahead opens up into a wide,
Inviting clearing.
You pause for a moment in the golden autumn light and allow yourself to absorb the beauty of this space.
The trees stretch their branches high above and their leaves are shimmering like jaws in the sun.
The sunlight dances across the clearing and as you look up,
The branches of the trees above are alive with movement.
Some reach toward the sky while others stretch wide and their leaves hanging low and heavy with color.
In the distance,
You catch sight of a deer grazing quietly.
The wind flows gently through the branches,
Creating a constant,
Calming murmur.
A stream can be heard trickling nearby,
And its rhythm is peaceful like a song of nature.
Birds call from the canopy above and their voices blend to the breeze,
Creating a soft sympathy that settles the mind.
You take a moment to observe the branches around you.
Each tree's branches are unique,
Stretching,
Twisting,
Or swaying in response to the wind.
Some are heavy with leaves,
While others stand bare.
Some are strong and steady,
While others bend and sway with the breeze.
Your thoughts are like these branches.
Some thoughts rise high,
Reaching for your attention,
While others are closer to the grain,
Still and quiet.
Some are heavy,
And while others feel light,
Notice how the branches move with the wind.
They do not resist.
They simply bend,
Yielding to the forces around them.
In the same way,
You can allow your thoughts to come and go,
Without forcing them to stay or leave.
They are part of you,
Just as the branches are part of the tree.
Allow each thought to be noticed,
Like a branch moving in the breeze,
And then gently widen your awareness to the whole of the forest.
The full canopy,
The vastness of space,
Where everything flows naturally without resistance.
Allow your breath to be like a gentle breeze,
A breath anchoring you,
Grounding you.
Breath in.
As you breathe,
The trees breathe with you.
You take in the oxygen they provide.
And they take in the carbon dioxide you release.
This exchange is a reminder of your connection with the world around you.
Each breath releasing tension within you.
The wind begins to pick up slightly.
And you watch as the branches sway.
The trees bend,
Not resisting,
But yielding to the breeze.
Their flexibility is their strength.
The branches do not fight the wind.
They move with it,
Knowing the storm will pass,
And they will stand firm once more.
And in the same way,
You too can bend with life's challenges,
Adapting,
Yet remaining rooted in who you are.
Feel your connection to the Earth.
And imagine you're rooting down into the Earth,
As though your feet and your legs are sinking down.
And with each exhale,
Releasing tension,
Stress,
Or anything that no longer serves you.
The Earth absorbs this and transforms it.
With each inhale,
Feel fresh,
Steady energy rising through your roots.
Energy filling your body,
Balancing,
Restoring.
The Earth below is a vast network of roots,
All connected,
Supporting one another.
And you too are supported,
Never alone.
Feeling the strength of this support,
As you rest in stillness.
