MSU Extension Mindfulness for Better Living

[Music] Welcome to this guided forest meditation. I invite you to settle into a comfortable position as we begin. Mindfulness is a way to reconnect with ourselves, others, and our environment. This practice of connecting is intentional, patient, kind, and non-judgmental. I encourage you to make this practice your own. Your comfort comes first, and you may adapt any elements or leave this practice at any time. You are always welcome to return to this meditation whenever you like. You may choose to close your eyes as we begin this practice with a sound from a bell. [Bell sound] I invite you to begin this practice by noticing your breath. The natural rhythm of each inhale and exhale. Notice the physical sensation of the breath, the path it takes, how your body responds. Breathing into any areas that hold tension, releasing and relaxing with each exhale. Imagine the fresh oxygen from each inhale traveling to your lungs as they expand, expelling carbon dioxide as we exhale. The plants around us take this carbon dioxide and turn it back into oxygen for us to breathe again. Our breaths are recycled in this way, reminding us that we are connected with nature. Imagine you are in a forest surrounded by trees. The forest floor is covered by ferns, moss, patches of grass, and leaves. Soft sunlight filters through the canopy and reflects off of a nearby pond. A gentle breeze causes soft ripples on the surface of the water, distorting the reflection of the wildlife that surrounds you. This gentle breeze, along with the shade from the trees, feels cool on this early summer day. You may pause to breathe in fresh air, expressing gratitude to the nature that surrounds you, that you are a part of. You are safe in this peaceful place. You belong here. As you breathe, you may begin to notice the sounds of the forest, rustling leaves, birds singing, a frog croaking in the distance. The forest is alive, and so are you. Breathing, noticing, experiencing. When thoughts or feelings come up, we can notice them for a moment, identify and name what we are thinking or feeling, and gently release that thought or feeling. You may imagine that thought floating away on a passing cloud through the canopy of trees, or fading into the shadows scattered across the forest floor, amongst the ferns and wild berry bushes that feed the birds and wildlife. As light filters through the canopy, you may notice the texture of the bark on the trees, grooves, notches, and smooth sections interrupted by an outgrowth of branches. Colors that transition from deep red, brown, and gray, with small spots of amber sap. The smaller trees sway in the breeze, but the older trees remain firmly grounded, their roots stretching in all directions, forming a stable network of support to absorb nutrients. You are also grounded, feeling the support of the surface beneath you. Perhaps taking a moment to check in with how your body feels, noticing any warmth or coolness, relaxing your jaw, shoulders, and neck, as you breathe, softening the muscles in your face and hands. You may take these next few moments for yourself, perhaps expressing compassion and gratitude to yourself for taking time to engage in this meditative practice. You may take this sense of peace, gratitude, and connection with you, and extend this compassion to others and your environment. [silence] You can always return to this space whenever you like. [Bell sound] This practice is provided by Michigan State University Extension. For more mindfulness resources and programs, you can visit the Mindfulness for Better Living website at www.extension.msu.edu/mindfulness.