A Forest Meditation
Image photography by Angela McMullen
(Reading this meditation slowly, in an outdoor setting, will produce the same results as closing your eyes. It only requires focused intent).
Bring your attention to your breath. Notice it’s natural rhythm. Sit with it for a moment.
Next, take three deep breaths, inhaling and exhaling at your own pace.
Then bring your awareness to the part of your body that is connecting you to the Earth. Imagine the root systems beneath you that sustain the life of the forest. Feel the Earth beneath you. Feel the life force of the Earth travel up your spine, filling your entire body. Bring your attention back to your breath. Your mind will still process thoughts. It is doing one of its most important jobs. Acknowledge the thoughts. Watch them pass by like cars passing by on a busy street. If you are distracted or carried away with your thoughts at any time, then bring your attention back to the breath. Always breathe at your own pace.
Inhale—big breath. Fill your lungs. Exhale.
Bring your awareness to your heart, feel it thumping in your chest; thump thump, thump thump, thump thump. Give thanks to your heart for keeping you alive, even as you sleep. Imagine your heart surrounded by love, a warm, soft white light that sparkles in many colors. Bring your attention back to your breath.
Bring your awareness to your brain, the brain that controls all of your body systems. Give thanks to your brain for keeping your body alive, even as you sleep. Give thanks to your brain for signaling your body to move through each and every day. Imagine your brain surrounded by love, a warm, soft white light that sparkles in many colors. Bring your attention back to your breath.
Notice the air on your face, on your neck, on your head, the clean air that you breathe. Give thanks for the air you breathe. Notice the scent of the forest; the trees, the moss, the leaves, the ferns. Bring your attention back to your breath.
Bring attention to your lungs, your lungs that voluntarily inhale and exhale. Give thanks to your lungs that keep you alive even as you sleep. Imagine your lungs surrounded by love, a warm, soft white light that sparkles in many colors. Bring your attention back to your breath. Breathe at your own pace.
Bring your attention to your liver (upper right rib cage) that filters the toxins out of your body. Even as you sleep, your liver continues to clean your body. Give thanks to your liver for all that it does. Imagine your liver surrounded by love, a warm, soft white light that sparkles in many colors. Bring your attention back to your breath. Breathe at your own pace.
Shift your attention to your hands, your fingers, your palms, the tops of your hands. Give thanks to your hands that allow you to feed and clothe yourself, to work, and to play. Give thanks to both of your hands. Imagine them surrounded by love, a warm, soft white light that sparkles in many colors. Bring your attention back to your breath.
Bring your awareness to your back, which supports your entire body, enabling you to walk, lift, and carry. Give thanks to your back. Imagine your back bathed in love, a warm, soft white light that sparkles in many colors. Bring your attention back to your breath.
Shift your attention to your legs, right and left, that support your entire body, enabling you to go from place to place. Give thanks to your legs for the hard work they do every single day. Imagine your legs surrounded by love, a warm, soft white light that sparkles in many colors. Bring your attention back to your breath.
Bring your awareness to your feet, right and left, that ground you to the Earth, support your body, and allow you to walk, run, dance, and move from place to place. Bring awareness to your toes, the bottoms of your feet, the tops of your feet, your ankles. Give thanks to your feet. Imagine your feet soaking in a pool of love, a warm, soft white light that sparkles in many colors. Bring your attention back to your breath.
Shift your awareness back to where your body connects to the Earth. Feel the life force within you, within the trillions of cells that work in harmony to keep you alive, second by second, moment by moment, each day.
Feel the life-giving blood pulse through your face, the top of your head, your neck; your shoulders left and right, down your arms, your abdomen, your lower back, hips, down your buttocks, into both legs, and finally into your feet. Feel your veins pulsate with love, a warm, soft white light that sparkles in many colors.
Feel appreciation for your perfect body. Give thanks to it for knowing what to do when you are sick. Thank it for knowing what to do when you are injured. Give thanks to your body for knowing how to heal itself. Give thanks to your body for letting you know when it needs rest and when it needs nourishment. Imagine your entire body surrounded by love, a blanket of warm, soft white light that sparkles. Feel the warmth of love penetrating your entire body.
Bring your attention back to your breath. Feel the air on your face. Wiggle your fingers, move your arms, feet, toes, and legs.
Take a few minutes to bring your awareness back to the present moment, feeling the life force within.
Angela McMullen is a freelance writer who lives and writes in maritime Nova Scotia, where she is inspired by the rhythm of the Bay of Fundy tides, the pulse of long-standing forests, the expansive fields of the Annapolis Valley, the backdrop of North and South mountain ranges, and the distinction of the four seasons. www.forestwriting.com
Angela's most recent work is a slim book of poetry that captures the pure essence of nature and her unwavering resilience. Infused with undertones of Italian influence, this collection of poetry speaks for itself.
https://www.amazon.com/s?k=angela+hutchinson+mcmullen+poplars+dancing+in+the+wind&ref=nb_sb_noss