Quick Meditation To Slow Down And Connect With Nature

This gentle meditation is an invitation to slow your pace and reconnect to the natural world—both around you and within you. Through breath, presence, and subtle imagery, you’ll be guided back to the rhythm of nature, helping to settle the nervous system and soften the mind.

Whether you're feeling rushed, anxious, or simply untethered, this practice offers grounding and quiet connection in just a few minutes.

Allow yourself to breathe deeply… slow down… and feel held by the calm wisdom of the Earth.

Transcript

And welcome,

Let us take these next few minutes just for you,

A space to slow down,

To breathe and to come home to yourself.

Now,

Find a comfortable position,

Either sitting or lying down,

Allowing your hands to rest loosely,

Softening your gaze or gently closing your eyes.

Now I want to invite you to begin to bring your awareness to your breath,

Noticing it,

Observing it,

The inhale,

The exhale,

Feeling that gentle rhythm of your breathing,

The cooler air as it comes into your body,

The way your body moves when it draws that air in,

The physical movements of your body,

The chest rising and gently falling,

Being with your breath,

Being in this moment,

Inhaling,

Exhaling,

With each breath,

Allowing your body to soften,

Relaxing your shoulders,

Relaxing your jaw,

Allowing your belly to soften.

And from this place,

I want you to take yourself off to somewhere in nature,

Anywhere,

Just noticing the world around you,

The earthy smells,

Listening,

The leaves rustling gently in the breeze,

Or it might be that you are somewhere near the ocean and you can hear the waves,

The water moving gently in and out,

Giving yourself this moment to notice the world around you,

The sounds,

The air,

The temperature,

The smells,

If you are somewhere warm,

Can you feel that warmth on your skin?

What does the temperature feel like?

Take a nice deep breath in and allow yourself to settle into this place,

Allowing the earth to support you.

Just taking a nice breath in as you inhale peace,

And exhale tension.

Inhale calm,

And exhale worry,

Knowing that nature is always here,

The earth is always here to hold you,

Your breath is always here,

That cadence,

That rhythm.

And now I want you to begin to become aware of the world around you,

The space that you are in,

The sounds,

The temperature,

Wiggling your fingers,

Your toes,

Maybe gently moving your head from side to side,

Or giving yourself a nice big stretch.

Your body,

And when you are ready,

Gently opening your eyes,

Noticing the sense of calm and connection within you.

Take a nice deep breath in,

And thank you for taking this time for yourself.

Be gentle with your heart,

And remember,

Peace is just one breath away.