Micro-Odyssey · 10 min

Forest Bathing

A slow wander beneath tall, quiet trees. This 10-minute journey guides you one gentle line at a time, with dawn chorus playing softly in the background. Read it below, or press start to follow along with a timer and an optional spoken voice.

The full script

1. Settle into a comfortable position and let your eyes close.
2. Take three slow breaths, longer on the way out.
3. Imagine you are standing at the edge of an old forest.
4. Sunlight filters through the leaves in soft, moving patches.
5. You step onto a path covered in moss and fallen leaves.
6. Each step is quiet and springy beneath your feet.
7. The air is cool and smells of earth and pine.
8. Breathe it in slowly. Let it fill your chest.
9. Somewhere above you, a bird is singing.
10. You pause beside a huge tree with deep, twisted roots.
11. Place your hand on its bark. Feel how rough and solid it is.
12. This tree has stood through hundreds of storms.
13. Let some of that steadiness flow into you.
14. You walk on and find a small clearing filled with light.
15. Sit down on the soft grass and simply listen.
16. Leaves rustle. Branches creak. Nothing here is in a hurry.
17. Stay here as long as you like.
18. When you are ready, take one more breath of forest air.
19. Gently wiggle your fingers and toes, and slowly return.

Helpful when you feel

Background sound

• Dawn ChorusBirdsong in a quiet morning garden

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• The 5 · 4 · 3 · 2 · 1 Landing3 minA grounding walk through your senses
• Footsteps on the Shore4 minWalk with the rhythm of the waves
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