Welcome to this guided meditation to visualize and truly feel like you're forest bathing,
To find presence,
Grounding and calm.
Begin by finding a comfortable position.
You can sit or lie down,
Letting your body rest in a way that feels supported and natural.
Gently close your eyes,
Take a deep breath in through your nose and slowly exhale.
Let your body know that it's time to soften,
To slow down,
To arrive.
Now take another deep breath in and out.
Visualize yourself standing at the edge of a forest.
The air feels fresh,
Cool and alive with a scent of pine,
Earth and moss.
Above you,
Light filters softly through the trees,
Golden,
Warm.
You look down at your feet and notice your barefoot.
You feel the ground underneath and sense every little piece of earth,
Dirt,
Little stones,
Tiny branches.
They feel good,
They feel natural.
You take a step forward and then another.
With every step you feel more grounded,
More connected,
More present.
Every time each foot meets the ground as you walk,
A light shines in that connection,
An exchange of energy.
As you keep walking,
Let's engage all our senses.
You notice the sounds,
The gentle rustle of leaves,
A bird calling from a distance,
The faint whisper of wind through the branches,
A trickle of water from a nearby stream.
Notice what you see,
Sunlight shimmering on green leaves,
A carpet of ferns and wildflowers at your feet,
Tiny particles of light dancing in the air.
As far as your eyes can see,
There are trees after trees,
Bushes,
Mounds,
Rocks.
What else can you observe?
Mushrooms maybe?
The ground is filled with old leaves,
Small branches,
Rocks and a world of little creatures.
Keep noticing the details.
Notice now what you smell.
Let's take a deep breath in,
Filling your lungs with the fresh oxygen created by the plants and breathe out.
Breathe in again and let the forest smell through with the scent of pine trees,
Flowers,
Dirt,
Moss and breathe out.
Now notice what you feel,
Cool air caressing your skin,
The firmness of the earth supporting you,
The rhythm of your own breath syncing with the forest's quiet heartbeat.
As you walk deeper,
You find a small clearing,
A perfect place to pause.
You sit or stand there,
Breathing in the forest.
There is a little stream in front of you,
Water flowing freely.
With each inhale,
Draw in its calm,
Its steadiness,
Its wisdom.
With each exhale,
Let go of tension,
Expectation and thought.
Let yourself be part of the forest,
As still and alive as the trees,
As free and light as the breeze.
Stay here for a few more breaths.
Feel the peace within and around you.
Let the forest energy refill your body,
Your heart,
Your mind,
Your spirit.
Know that you can return here anytime,
Simply by closing your eyes and breathing.
When you are ready,
Gently bring your awareness back to the present moment.
Close your eyes.
Feel the ground beneath you,
The air around you,
The steadiness of your breath.
Take one last deep inhale and a long,
Slow exhale and carry the calm of the forest with you,
Wherever you go.
