Forest Relaxation Visualization For Peace And Connection

This visualization will guide you through an evening of relaxation in the forest. We will engage all of the senses as we connect with nature and invite in the feelings of calm, presence and support.

This meditation will be spoken in the first person and I invite you to imagine yourself walking along this path. I encourage you to drop into the felt sense of the experience, offering both mind and body a reminder of how these emotions truly feel inside of us.

Brain retraining visualizations use guided imagery to help reprogram the brain and can help us to change thought patterns, emotional responses and behaviours. Visualizations often involve imagining positive or calming scenarios, they may focus on healing, relaxation, or achieving specific goals.

By repeatedly practicing visualizations, we can strengthen neural pathways, reduce stress, and develop a more positive mindset, which can help in the recovery of chronic illness, trauma and anxiety.

Transcript

Welcome to this nature visualization.

I'm Becky and today I'm going to guide you on a journey of relaxation and connection as we explore the forest.

This practice will be spoken in the first person and I invite you to envision yourself moving along this path.

Try to focus in on the felt sense of the experience in the body.

The practice will begin and end with the sound of a gong.

So take a moment to get settled and feel into the weight of your body.

Feel the pull of gravity as you lie on the ground,

Chair or bed and prepare to go on a mystical forest adventure.

I am walking through a lush green forest in springtime.

It's early evening and so quiet and peaceful.

Soft golden sun shines low between the trees,

Casting shards of light across the forest floor.

I watch as pollen dances on the air.

Birds sing around me,

So many different songs intertwined into a beautiful melody.

It's music to my ears.

I walk,

Feeling the soft ground beneath my feet,

Steady and stable.

I feel a twig crack beneath my weight.

I feel strong,

Grounded and connected.

I take a deep breath of fresh air,

Smelling all the rich earthy scents of the forest.

I feel them dance in my nostrils and I smile.

This is my happy place,

Outside in nature.

As I walk,

I come to a huge oak tree.

It must be one of the biggest in the forest.

Its trunk is broad,

Strong and tall.

Its branches hang above,

Draped with bright green leaves,

So vibrant in the sunshine.

I walk up to it and I place the palms of my hands flat against its trunk.

I let myself lean in,

Feeling the energy of the tree flow into my body.

I feel its strength and resilience.

And I let that mirror inside of me.

I sense into the wisdom of the tree,

All the things that it has witnessed in its long,

Long lifetime.

The pain and sorrow,

But also the joy and the love.

I let my fingertips slowly explore the rough bark.

The lumps,

Bumps,

The swirls and the scars of a lifetime.

And I let it calm me.

I feel grounded and completely present.

I tilt my head back and look more closely at the leaves and branches above,

Observing their shape and form.

Little patches of blue sky popping between them.

The leaves flutter gently in the breeze.

And I feel the air gently caress my skin.

I caress my cheek.

I stretch my arms wide and wrap them as far as they will go around the trunk of this beautiful tree.

It's so wide,

I probably only reach halfway around.

I lean my cheek against the bark,

Feeling into the support and rest a moment.

It feels so comforting.

I continue wandering through the forest,

Winding between trees and shrubs,

When I come into a small clearing.

Sunlight beams down,

Lighting up a circle of lush green earth.

Daisies,

Buttercups and bluebells pepper the ground with colour.

I sit down and pull off my shoes and socks.

I plant my feet onto the earth,

Feeling the soft moss tickle at the soles of my feet.

And I feel into my connection with the ground.

I look around me slowly,

Taking in the colours,

All the shades of green and brown of the forest.

I watch as shadows dance on the earth in front of me,

As the trees wave in the breeze.

I lay back,

Lying my body down on the ground,

My arms and legs stretched out at my sides.

I feel the earth come to meet me,

Cool and steady.

I feel it hold me,

Cradle my body,

And I let myself go.

I feel the tension in my muscles melt away.

My tummy softening,

My jaw relaxing.

I feel my body almost melt into the earth,

Becoming at one with the ground beneath me.

I feel completely held,

Supported,

Like the earth's got my back.

I gaze up at the blue sky above me,

A bright powdery blue.

White candyfloss clouds slowly floating across my vision.

Sweet soft melodies of birdsong drift on the evening air,

Almost caressing me into sleep.

I watch as a blue butterfly flutters just inches above my face.

Bees buzz around me amongst the flowers.

It's heaven.

I feel so calm,

Completely at ease in my body.

Nothing to do,

Nowhere to be,

Just right here in this beautiful moment of stillness.

And I imagine the colour green,

The deep emerald green of the moss around me,

Rising up through the soles of my feet.

I imagine it filling all the cells in my body with lightness,

Calm,

And energy.

I feel it filling my pelvis and my torso.

I feel it flood my heart space and trickle down into my arms,

Right to the tips of my fingers.

It rises into my head,

Filling my face and all the way up to my crown.

And I think to myself,

This is exactly where I'm meant to be right now.

Thank you so much for practicing with me today.

I know just how much of a difference visualisation has made to my life,

And I hope it can do the same for you.

If there's any visualisations you would like to hear in the future,

Please let me know in the comments.

I would love to be inspired by your suggestions.

I hope you have a restful day.

Reviews

Ah, just what I needed. I had started with a different visualization, but I wasn’t staying fully present with it. So I switched to this one, and all my cells were engaged with the experience of this visualization. So lovely to let Mother Earth hold and support me. I ❤️ trees.

Beautiful.
Also you said you welcome suggestions. Could you do one about a trip to the park to feed ducks at the pond? Or one about being a child again, riding our bike in the country, down dirt roads while dragonflies play alongside us! (Not to be too specific 😉)

Another fantastic visualization 👏🏼you are a natural!
Some suggestions next could be a stroll through the rainforest 🌳 swimming in a mountain lake ⛰️dancing at a beach party at sunset 🌅

You have a gift. Loving every one of your meditations! Could do them all over and over. This mossy forest was especially my happy place. So calming and uplifting. :)

I would love to hear a swimming/floating visualization. Perhaps a mountainside lake, or at the base of a tropical waterfall. :)