Hello,
Thank you for joining me.
My name is Nicole,
And thank you so much for joining me for this forest bathing guided imagery meditation.
I always love to give people some time at the end to journal or draw a picture about their experience.
So if you want,
You can pause right now and run and get something to draw with or write with.
But before we start the meditation,
We're going to do some deep breathing to open our lungs and calm our thoughts and our bodies,
Because much of our day is spent breathing really shallow and not using the full capacity of our lungs.
So by practicing deep breathing and using all the space in our lungs,
And using contraction and expansion of our diaphragm,
It'll keep our lungs healthy.
And deep breathing with a hold and an exhale,
Create a relaxation response in our nervous system.
And we like that,
Right?
Yes.
Okay.
So let's start by taking a deep breath and just feeling your ribcage totally expand.
And then we're going to hold for a count of one and two,
And slowly release.
And releasing slowly through the mouth helps just really get rid of all the old excess air so you have lots of space for new fresh oxygenated air.
So let's do this again.
Take a deep breath.
Feel your ribcage expand and hold.
One,
Two,
And release.
And we'll do this two more times.
Deep inhale.
And hold.
One,
Two,
And release.
And again,
Inhale deeply.
And hold.
One,
Two,
And exhale.
And if you haven't already,
Just find a comfortable position.
You can be either sitting or lying down.
And when you get there,
Just gently close your eyes or look down with a soft gaze.
Just take a moment to settle into your body.
You can move your head back and forth.
Wiggle your fingers and toes.
And just feel the support beneath you and the space around you.
Now bring your awareness back to your breath.
You don't have to do anything special,
Just normal breathing.
Inhale and exhale.
But use it as an anchor to ground you in this present moment.
Now visualize in your mind's eye a lush,
Green forest just stretching out before you.
Picture yourself walking along a winding path through the trees,
Feeling the soft earth beneath your feet and the gentle rustle of leaves in the breeze.
And as you walk,
Notice what time of day it is.
What's the temperature like?
How does the air feel on your skin?
Do you hear any sounds?
Notice the colors and the textures surrounding you.
Now come upon a place to rest and just be in this moment.
Is there anything you need to make this relaxing space more comfortable for you right now?
It could be a blanket,
A chair,
A pillow,
Or maybe even a loved one or a pet.
This is your relaxing place,
So make it as special as you like.
And as you continue to visualize the forest,
Bring your attention to the rhythm of your breath.
With each inhale,
Imagine you're drawing in the calming energy of the trees,
Just filling your entire being with a sense of peace and tranquility.
And with each exhale,
Imagine you're releasing any tension or tightness you may be holding on to,
Just allowing it to dissolve into the surrounding nature.
Just breathing in peace and tranquility,
And exhale any tension or tightness.
And as you relax here in the forest,
Allow yourself to be fully present in this moment.
Just simply surrender to the beauty and serenity of the natural world around you.
Notice how the trees sway gently in the breeze.
The birds welcome you with their call.
Just let the earthy scent of the forest fill you as you breathe in calm and peace.
And as you continue to relax and breathe in the energy of the forest,
Take this sense of peace and tranquility and let it wash all over your being.
Allow yourself to surrender completely to the beauty and serenity of this magical place,
Knowing you are exactly where you need to be in this moment.
Take a few more deep breaths here,
Basking in the tranquility of the forest.
As we close this session,
Take a few moments to keep any parts of this experience that you find valuable within you.
As the forest fades,
Know that you can always return to this special place whenever you need a refuge.
And slowly return back to the room,
Noticing the furniture supporting your body,
Any light or sound surrounding you.
You can slowly open your eyes and come back to the room,
Remembering that you may return to your peaceful forest retreat at any time.
Now take a few moments to record anything special that you experienced in this journey.
And thank you for joining me in this guided meditation.
And may you carry the peace and tranquility of the forest with you the rest of your day or evening.
Thank you.
