The Forest

This is a brief forest walk visualization meditation to help relax the mind and body. Designed to help the listener imagine being outside in a rich forest setting, enjoying the experience of taking a slow and lazy walk through a fresh pine forest.

Transcript

Meditation,

The Forest This is a brief forest walk meditation.

Sit comfortably in a quiet place free from distraction.

Place your feet flat on the ground and slightly apart.

Rest your hands on your knees and allow your spine to lengthen upwards through the top of your head.

Like a string is pulling your spine up easily and gently.

Facing any tension from your shoulders,

Feel them dropping.

Now slightly tuck your chin to bring more length to the back of your neck.

Soften your jaw and forehead and allow your eyes to slowly close if it feels comfortable.

Take a deep long breath in through your nose and out through your mouth.

In and out,

In and out.

Allow your thoughts and your mind to simply drift.

Letting go of the tension in your mind.

Allow the energy to release from your head as your thoughts pass through and drift away out into the world.

Feel your shoulders dropping further as the tension oozes out of your arms.

In through your wrists,

Your hands,

Along your fingers and out your tips.

Feel your diaphragm at the top of your belly lift and drop easily as you breathe in and out.

In and out.

Feel your belly muscles softened,

Releasing your tailbone back into your seat.

Feel tension releasing down the back of both of your legs,

Down your calves,

Your ankles,

Down into your feet and finally out through your toes.

Feeling each toe separately freeing up and letting go of tension.

Move and stretch them if you like.

Feeling very relaxed,

Imagine you can smell a pine forest.

Breathe in the scent of the pine trees.

Smell the freshness of the forest.

The scent of the pine needles.

Breathe in the freshness in and out.

Feel it filling your lungs.

Now picture yourself standing in a brightly lit forest with tall pine trees all around you.

Look up and see them stretching high up for quite a distance.

Gradually lower your head and look ahead of you and see you are standing on a small,

Naturally worn path which stretches out ahead of you as far as you can see.

High up above the path there is a strip of bright blue summer sky cutting through the length of the forest above the path.

Your eyes adjust to see the long path,

The trees on each side and the blue sky above.

You can feel the warmth of the sun on your body which feels more relaxing,

More comforting.

You stand there for a moment taking in the beauty and the peaceful surroundings.

A lukewarm breeze comes through the forest.

You feel it on your face,

Your eyes and in your nose.

You can easily smell the fresh pine again.

You decide to go for a short walk.

You set off slowly.

You feel the soft forest floor under each footstep you take.

It feels soft like a cushion.

It is easy to walk upon.

And as you walk you breathe in through your nose and out through your mouth.

In and out,

Slowly,

Effortlessly,

In and out,

Enjoying the smell of the forest.

As you walk you take in more of your surroundings,

The brown craggy bark on the trees.

Trees which are bare of branches at the lowest point but have long heavy green branches starting higher over your head.

Leading up high into ever shorter and shorter branches until they reach the top of the trees.

You look up at the tall trees and see the bright blue sky stretching out above them.

You enjoy the feeling of grandness.

You lower your head again to look at the path in front of you.

The wind is brown,

Earthy,

Covered in thousands of soft pine needles.

You slow down and close your eyes to listen to the sound of a single bird singing somewhere in the forest.

The bright sound makes you feel very pleasant and warm as you smile listening to it.

You start to walk on.

The day is hot and you feel the heat in the air,

On your face,

In your nose,

As you breathe in and out,

In and out as you walk.

A little further down the track you start to hear the gentle sound of water.

It is faint and not very strong.

You look to the side and realize that along the path you are walking there is a very small gentle stream.

You stop for a moment and get closer to the side of the path to look at the water as it trickles along.

You see the glimpse of sun on the stream as it gradually makes its way,

Meandering down through the forest floor,

Disappearing into the undergrowth.

The sound of the flowing water is very peaceful,

Very relaxing,

Making you smile again and feel at ease.

You are enjoying the experience of the forest.

You set off again,

Moving further along the soft path,

Looking up and all around you,

Breathing in the smells and the sounds of the forest.

You start to see an opening at the end of the path,

And as you walk towards it,

The opening gets bigger and bigger as you get closer and closer.

You start to see the big open bright blue sky coming more and more into focus.

The world beyond the forest is clean and clear with wide open blue skies.

You reach the edge and step out of the forest and feel the heat of the sun on your body.

It is very bright to your eyes and you squint a little.

You stop to let your eyes adjust to the brightness as you look out at an open space of green grass,

Blue skies,

Fresh air and the lovely heat of the sun on your face.

When you are ready,

Slowly allow your attention to expand to the present moment.

Start to bring in the noises of your present environment more and more.

Listen to them,

Recognize them.

Feel yourself once again sitting on the chair.

Breathe in and out deeply.

Reconnect with your body,

Gently wiggle your fingers and then your toes.

Gradually open your eyes and look around you.

You feel very bright and clear headed after your forest walk.

You are ready now for your next activity.

Remember,

You can return to this energy throughout your day or week,

Again and again,

Whenever you want to,

By breathing in through your nose and simply imagining the smell of the forest.

Reviews

Thank you, I truly enjoyed that.

I love the forest and this was such a beautiful way to start my day. I will listen to this often. Thank you.

Excellent

Very relaxing. Thank you!

So serene and peaceful! 🙏🏻

Thank you I have bookedmarked will visit again felt as I was in nature. Namaste 🙏🏻

Thankyou - this was lovely

Very calming ☮️🙏🏼

So lovely🙏🏻🙏🏻🙏🏻🥰

I keep falling asleep

Refreshed!

Amazing! As we head into Sequoia and Kings Canyon National Parks, this transported us

Lovely to hear an Irish accent when I can’t go home, thank you Jason 🌿💚🌿

As far as guided relaxation goes this was a very nicely constructed one with good vocal and background sounds.

Beautiful, relaxing, and detailed visualization of the forest

Very soothing. Just what I needed

🌿✨💜✨🌿 Thank you. Xxx

Thank you for taking me on a wonderfully invigorating journey through a beautiful and tranquil rainforest. Feel replenished. Thank you. 🙏

Very soothing and relaxing. A calming break amongst the chaos.

Wonderful visualization. I felt like I was in the forest.