Welcome to this forest bathing walking meditation.
Today we will engage in the practice of Shinran yuku,
Or forest bathing,
While listening to soft 528 hertz calming music.
As we walk,
We will focus on connecting with nature through all of our senses,
As well as tuning in to the subtle tones of the music,
Beginning by standing still.
Take a few deep breaths now,
In through your nose and out through your mouth.
Feel the music in your ears as you breathe,
Letting it center you into the present moment.
Now,
As we start this journey together,
I would like you to take a moment and set an intention to let go of any distractions.
Allow the music,
The tones,
And the rhythm of nature to bring you fully into the moment.
With your first mindful step,
Feel the connection between your body and the earth.
As you walk,
Notice how your feet meet the ground,
And how each step creates harmony between you,
The earth,
And the music.
As you walk,
Begin to feel the earth beneath your feet.
Really notice how your steps match the flow of the music.
The rhythm of your walk may sync with the rhythm of the tones that you hear now in the music.
Feel how the ground supports you,
And allow the soft sounds in your headphones to deepen the connection with you.
How does the music sound and feel in your body?
Does it resonate with your steps?
With your heartbeat?
Let the music guide you for a few moments,
As you focus on your feet touching the ground.
Now,
As you continue walking,
Bring your attention to your sense of sight.
Take a look around at your surroundings.
Notice the way the light filters through the trees,
The colors of the leaves,
The movement of branches.
At the same time,
Listen to the tones in the music.
Notice how the visual details in nature might resonate with what you hear.
Does the music enhance the beauty around you?
Does it make you feel like you're in a different place?
Allow yourself to become fully immersed in the blend of sound and sight.
Allow yourself some quiet observation for a couple of moments.
Notice how the music might be shaping your visual experience.
Now,
I want you to shift your focus to listening deeply to the music in your headphones.
What tones stand out for you?
Does the melody feel calming,
Or perhaps a subtle sound that might call your attention?
Let yourself get lost in the tones,
As if the music has become part of the forest.
How does your perceived sound of nature blend with the music in your ears?
Maybe the wind,
Or the rustling of the leaves.
Notice now how everything complements the tones in the music,
Allowing yourself to hear everything without needing to separate them.
Let's take a deep breath together now,
Breathing in deeply and bringing your attention back to the music again.
Notice how does it feel in your body?
Does a certain tone resonate with your chest,
Or perhaps your legs as you walk?
Does the rhythm make you feel lighter or more grounded?
Allow the music now to move through you,
Just as the air flows around you.
Taking a few moments as you walk to explore how the tones and your body interact.
Now,
I invite you to stop walking for a few moments.
Stand still or sit on the ground,
Closing your eyes if it feels comfortable for you,
And simply listen to the music.
Let the tones resonate deep within you.
What feelings or thoughts arise as you allow the music to simply guide you?
Let your mind quiet down and see if the music offers any insights or emotions.
This is your time to just be with the music,
With the earth beneath you,
With the stillness.
Now,
As we get back up or continue to begin our walk,
I would like you to take a moment and to reflect on the forest's gifts for you today.
The sounds,
The smells,
The sights.
How it all blended with the tones in your headphones.
Feeling gratitude for this beautiful experience.
For nature's ability to just rejuvenate and restore you.
And for the music that helped deepen your connection to the moment.
Carrying this sense of peace and gratitude.
As we quietly together take the next few steps.
As you're walking,
I want you to focus on your breath.
Feeling the difference of your breath now from the beginning of our journey today.
Just continue walking for a few moments.
Breathing,
Feeling,
And sensing.
Now,
As we come to the end of our beautiful journey today,
I want you to take a few deep breaths and allow the final tones of the music simply echo in your mind and your body.
Feeling the ground beneath your feet and the energy of the forest within you.
With each step,
Slowly and gently,
Bring your awareness back to where you are.
Knowing you are grounded,
Centered,
And connected.
Gently keep walking and when you're ready,
You may bring the practice to a close.
Thanking yourself for taking the time for your own well-being today.
May the peace and the music and the connection to nature stay with you throughout the day.
We will end this journey together today with a prayer.
Thank you,
Mother Earth,
For the gift of this sacred walk.
We are grateful for the peace and beauty that you have shared with us today.
May we carry the stillness of the moment and the healing power of nature within us,
Guiding our steps as we move forward,
Rooted in gratitude,
Grounded in your strength,
And open to the wisdom of the world around us.
Bless our journey and may we walk with love,
Peace,
And purpose.
Amen.
