Hi,
My name is Asa.
Welcome to this morning forest walk guided imagery meditation.
In this meditation,
You'll imagine taking a mindful stroll along a path in a forest.
You'll admire the beauty all around you and have an opportunity to set an intention
for your day.
Before we drift off to the forest,
Please make yourself comfortable.
You may sit on a chair,
On a cushion on the floor,
Or lie down on a couch or a bed.
Gently close your eyes or leave your eyes open with a soft gaze on the floor a few feet
in front of you.
If you're seated,
Allow the crown of your head to reach up towards the ceiling the next
time you breathe in.
And on the following exhale,
Allow your shoulders to relax down.
Slowly begin to deepen your breath.
Breathe at a pace that feels comfortable and relaxing.
Soften your jaw,
Relax your shoulders,
And release any tension in your body.
On your next inhale,
Take a deep breath in through your nose and let your exhale out
through your mouth with a big sigh.
Repeat that one more time at your own pace.
Release any control over your breath and let your body breathe itself.
If at any point during the guided meditation you notice you've become distracted,
Gently
come back to your breath and return your focus to the guided instruction.
And now for our imagery practice.
I invite you to listen to these words as I gently guide you.
Allow your imagination to run wild,
Adding any additional details you'd like to create
a relaxing and enjoyable experience.
Imagine you're walking along a path in a forest.
It's cool out this morning and the sun is still rising.
You take a deep breath in,
Filling your lungs with the fresh forest air.
You have the forest all to yourself and are safe here.
With each step,
You feel the soft earth beneath your feet.
Just about every shade of green is visible here in the forest.
The forest is also rich in browns,
Yellows,
And more.
The colors are all so vibrant.
You continue walking along the trail,
Finding beauty everywhere you look.
You notice a beautiful large fern on the edge of the path and reach down to comb your fingers
through it,
Noticing how soft and delicate it feels.
You take another deep breath of the fresh forest air and continue along the path,
Searching
for more beauty.
Your body feels strong and stable as you walk.
On a nearby tree,
You notice a large vine wrapped around the base of the trunk.
You stop walking to trace the path of the vine up the tree.
It wraps around and around the tree all the way to the very top,
High above your head.
The tree canopy above is full of leaves and the morning sunlight is streaming in through
the spaces in between.
You feel so grateful for this safe,
Peaceful forest to explore.
You gently bring your gaze back down to the trail ahead of you and continue walking.
Reconnecting with nature feels soothing and refreshing.
In addition to the birds chirping all around and the occasional rustle of leaves when the
breeze blows,
You notice the faint sound of water trickling nearby.
You keep a lookout as you continue walking,
Wondering if you'll stumble upon the source
of water.
Over to your right,
You notice a large fallen tree on the ground,
Covered in clusters of
tiny mushrooms.
And just out of the corner of your eye,
You spot a small bunny hopping across the path
ahead of you.
A smile spreads across your face as you continue walking.
The path curves up ahead with tall bushes on either side and as soon as you pass in
between the bushes,
You spot a creek running alongside the path.
The shallow,
Crystal clear water sparkles as it flows over a bed of rocks,
While the
greenery and blue sky create a stunning reflection on the surface of the water.
You decide to take a short break here to admire the creek.
Slowly you reach down to dip your fingertips into the cool water.
As you enjoy the feeling of the crisp water flowing through your fingers,
You notice a
particularly beautiful rock on the edge of the creek.
You pick up the rock to take a closer look,
Observing how smooth and cool it feels.
You take a deep breath,
Admiring the view around you,
And decide to return the rock
to the river by gently tossing it back in.
You watch ripples spread out from the center and as they begin to fade,
You think about
the ripples that each of us make as we go about our day and interact with others.
You reflect on the power of positivity and love,
And how starting your day with good
intentions can help spread positive energy in your interactions with others.
Before continuing on your walk,
You decide to take a moment to set an intention for today.
While holding your intention in your mind and heart,
You take a deep breath in,
Slowly
exhale it out,
And then continue on your walk.
Now that the sun has risen higher in the sky,
Sunbeams are flowing in at an angle,
Illuminating
the path ahead of you.
The path curves up ahead with a sturdy wooden bridge guiding you safely over the creek.
You pause in the center of the bridge and admire the creek one more time before continuing
on your morning forest walk.
In a moment,
My guidance will fade to allow you a few more minutes to enjoy the forest.
Allow any more details around you to unfold in your mind and,
If you'd like,
I invite
you to reflect on your intention for today.
When you're ready,
You can slowly allow the forest visualization to dissolve from
your mind.
Bring your attention back to your body in your room and deepen your breath.
When you're ready,
Take a deep breath in and gently blink open your eyes.
Thank you for practicing this morning forest walk guided imagery meditation.
I wish you a wonderful rest of your day.
