Begin by finding a comfortable position,
Sitting or lying down.
Allow your body to begin to relax as you create a space where you can be fully present with yourself.
Take a few deep breaths and focus on your breathing.
Just allow your body to breathe naturally,
No need to control the breath in any way.
Now as you begin to relax,
Allow your mind to imagine that you are walking on a path through a deep forest in the mountains.
You can feel the soft ground underneath your feet as you walk over the path covered with fallen leaves,
Pine needles and soft green moss.
You are aware of your body moving through the forest and as you walk further and deeper into the woodland,
Your body relaxes and your mind is free from thoughts.
You are totally focused and present in this lush,
Soothing environment.
Your senses are filled with the sounds of nature,
The collage of fall colors and the feeling of a gentle breeze on your body.
You notice the coolness of the mountain air as you breathe in.
You welcome this crisp fall air.
As you exhale,
You begin to feel refreshed.
You can feel the warmth of the sun mixing with the cool air.
You notice the contrast and welcome the sun's warm rays as they shimmer through the trees.
You are breathing deeply now,
Taking in the fresh air and scents of the forest.
As you continue to walk,
Your breathing slows and a feeling of peace flows through you.
Gazing ahead,
You see the sun glittering through the trees,
Painting speckled patterns of light on the ground before you.
You hear the leaves on the trees shift and sway in the soft breeze.
You relax more and more as you walk,
Continuing to breathe slowly and deeply.
Your steps are light and free.
You can feel the muscles in your legs relaxing.
You notice your arms swinging in rhythm with the movement of your legs.
Any tension leaves your body as you admire the scenery around you.
You are totally present in your surroundings and your mind rests in the solitude.
Your whole body is feeling soft and calm now.
As you continue to walk through the forest,
There is an increase in the elevation.
You walk the incline with ease and renewed energy.
The smooth path is now scattered with rocks.
As you step carefully on the rocks,
Climbing,
You feel competent,
Strong,
And at one with nature.
The breeze continues to blow through the treetops,
Mimicking the sound of waves on the ocean.
Tall trees grow on either side of the path,
Along with small saplings and mountain laurel.
You are sheltered here.
You feel safe,
Free,
Happy.
You notice the colors around you,
An immense array of greens mixed with the yellows,
Reds,
And oranges of fall.
As you walk deeper into the forest,
The variety of trees begins to include more evergreens,
And the path is now covered by pine needles.
You can smell the fresh pine scent.
The smell of the forest surrounds you.
The air is fresh and filled with the scent of trees,
Soil,
And mountain air.
As you walk,
You begin to hear the sound of water,
Faintly in the distance.
It is the gentle burbling of a mountain creek.
The path is becoming more strenuous as you are gaining elevation.
You push on,
Welcoming the challenge,
And drawn toward the sound of the running stream.
The path curves up ahead.
The sunlight streaming onto the path is brighter now,
And you notice the forest becoming less dense.
You are nearing the top of the mountain,
And you can hear the stream very close now.
You feel the warm sunlight more intense on your body.
Guided by the sound of the bubbling stream,
You round the corner and see a clearing in the trees up ahead.
Continuing to walk in the direction of the stream,
You notice ahead a beautiful lookout point.
You are growing pleasantly tired from your journey.
Your body feels heavy,
And you look forward to resting a bit.
You approach the stream.
Standing at the edge of the stream,
You realize you will have to cross it to reach the clearing and the lookout point.
Walking a little downstream,
You see stepping stones scattered across the moving water.
You step on each large,
Flat stone to easily cross the gentle flowing stream.
Looking toward the open space of the mountaintop,
You notice a large,
Smooth rock just a short climb up.
You climb easily up to the rock,
Which is shaped almost like a chair.
You sit on the rock resting,
Feeling comfortable and at ease,
Smelling the mountain fresh air,
And feeling the full warmth of the sun shining down on you.
As you gaze around,
You see gray blue mountains in the distance.
Walking downward into the valley,
A meadow filled with tall grass and mountain wildflowers stretches before a brilliant blue lake.
The grass sways in the gentle breeze.
You notice several deer frolicking in the meadow as they approach the lake.
The lake is occupied by a flock of geese swimming on the peaceful blue water.
As you watch the geese leisurely floating on the water's surface,
You find yourself relaxing more and more.
Soon their calm movements shift into deliberate patterns,
And suddenly,
In unison,
The geese move swiftly over the water and up into the sky.
You watch them fly in their familiar formation until they are just dots in the blue sky above.
Feel the sun warming your body as you relax on the rock.
Sitting here,
Gazing at the majestic landscape,
There is a profound stillness.
Breathing in this silence,
Your body becomes very warm and very relaxed.
As you continue to breathe the clean,
Fresh air,
The silence around you brings you to a deep stillness within.
You are aware of the wildlife around you,
The darting of squirrels up and down trees and rabbits peeking out from grassy shelters.
You lay back and gaze up at the sky,
Watching the white puffy clouds moving slowly against the backdrop of blue.
You feel totally at peace and unity with the nature around you.
You are enjoying the sights,
Sounds,
And smells of the mountain and the forest.
The warm sun on your skin,
The gentle breeze brushing across your cheek.
As you gaze at the flowers,
Trees,
Valley,
And mountains around you,
All worry and concern drifts away in this moment.
And you realize that you can find this peace within as well as in nature.
Know that you can return to this forest visualization in your imagination whenever you like.
Know that this stillness,
This peace is forever with you,
Deep within your being,
For you are one with nature.
When you are ready to leave this peaceful place,
Slowly begin to reawaken your body.
As you awaken,
Keep with you the feeling of calm,
Peace,
And tranquility.
When you are ready,
Open your eyes and return to full wakefulness,
Feeling alert and refreshed.
