Welcome.
Today we will go on a walk in the forest.
I'm already here and I can't wait for you to join me.
So go ahead and find a comfortable position,
Maybe that sitting upright with your spine extended,
Your chin tucked in towards your chest,
Rolling your shoulders and resting your hands in your lap.
And when you're ready gently close your eyes.
Allow the body and mind to rest now.
You are fully supported by the surface beneath you and let's take a couple of deep relaxing breaths.
Breathing in through our nose and out through our mouth.
Taking deep slow breaths in,
Holding the breath at the top just for a moment and releasing the breath gently and steadily.
Each inhalation is bringing in calming energy and each exhalation is releasing anything that we no longer need.
One more time,
Breathing a full deep breath in and releasing the breath gently,
Emptying the lungs completely,
Releasing all the tension in your body,
Feeling the body to soften,
Giving yourself this time and space to relax.
There's nowhere you need to be and nothing you need to do.
Focus on this nourishing time that you've dedicated to yourself.
Now bring your attention to your body.
Notice if there's any tension or discomfort or pain anywhere in your body.
And if there is,
Allow your breath to let those areas soften.
And as you do,
Notice how your body is beginning to feel more and more comfortable.
Your body is starting to feel good.
You're doing a great job grounding yourself in this present moment.
Begin to see the trees,
The leaves on the ground,
In the forest,
And feel your body grounding to that earth.
Feeling that gentle pull of gravity,
The gentle heaviness in your body,
And everything slowing down.
Slow down your thoughts,
Your feelings,
Your sensations,
And come back into this present moment,
Releasing anything that you do not need.
Now go ahead and join me in this beautiful forest.
I want you to visualize yourself walking.
It's fall and the temperature in the air is just right.
The sky is the most beautiful blue that you've ever seen,
With just a sprinkling of fluffy white clouds rolling by.
The path you're on is clear and easy to follow.
And as you walk forward,
You take a moment to notice the beautiful nature around you.
On either side of the path are beautiful trees,
Some tall and slender,
Other wide and burly.
They're a brilliant green,
With the leaves all changing colors,
Red,
Orange,
And yellow.
There's soft moss growing around,
And you decide to brush your fingertips along its delicate surface.
It feels so plump and gentle.
Notice how there's mushrooms growing underneath the shady roof of the forest.
Berries lie ripening.
Wild garlic has dotted the floor under the canopy of trees.
And you continue to walk down this beautiful path,
Enjoying nature,
Breathing in the fresh air.
The air smells so good you can smell the pine and earth,
The fallen leaves.
You can hear the babbling brook right next to this path in the forest.
And the deeper you go into the forest,
The more fragrant this forest becomes.
Some scents are sweet,
Some are earthy,
But they all remind you of the warmth and comfort.
You stop and take a moment to appreciate all the wonderful,
Earthy scents around you.
You're so deeply relaxed,
Enjoying the serenity of this place.
As you continue to walk,
You hear the soft crunching of twigs and rustling of leaves underneath your feet.
You might hear insects buzzing softly,
Or birds singing their sweet and gentle melodies.
You can hear the stream nearby,
And it's soft trickling.
All these sounds are very soothing,
And you just close your eyes and listen,
Allowing these sounds to fully relax you in this moment.
You feel very peaceful,
Calm,
Centered,
And grounded.
You decide to approach the sound of water,
And you come to find yourself faced with a babbling brook.
The water is crystal clear,
And it flows over and over again.
You walk by the river,
Following its natural flow,
And you decide to take a seat on a rock nearby.
You take off your shoes and gently immerse your bare feet into the water.
It feels so refreshing.
The temperature of the water is perfect,
And you close your eyes and enjoy this soothing,
Peaceful feeling.
There is nowhere else to be,
Nowhere to go.
Take your deep,
Gentle breaths,
And enjoy this beautiful walk in the forest.
This time for forest bathing to soak it all up,
And enjoy the healing powers of nature.
As you relax,
You see a couple leaves fall to the surface of the water,
And you imagine that these leaves are your worries and your fears.
They're just dropping and floating away,
One by one.
You watch them as they float away effortlessly,
With total ease.
You feel the warm sunshine on your face,
The cool breeze.
You look up at the sky above,
And it's vibrant blue,
With just a couple clouds passing by.
You allow that gentle breeze in once more,
Refreshing you on this warm,
Sunny fall day.
You can feel the relaxation move gently through your body.
The sunlight is warming your face,
And as you relax,
You can feel it move down your neck,
Your shoulders,
Down through your back,
And your chest.
This golden light of the sun continuing to flow down through your belly,
And your legs,
And your feet.
So soothing.
You're completely at ease,
Totally relaxed in this forest bathing experience.
And when you're ready,
You decide to get up and enjoy finishing your walk through this beautiful forest,
Appreciating the nature around you,
Tuning into all your senses,
Tuning into your breath,
And you rest here for as long as you wish.
But if you're ready,
You can slowly begin to return to your surroundings,
Return to your body,
Notice your posture,
Notice your feet and hands,
Roll your shoulders gently,
And when you're ready,
Open your eyes.
Thank you for taking this time to connect with yourself and with nature.
Come back anytime.
Have a great rest of your day.
