As an Occupational therapist, I often find myself using my yoga teacher skills and passions to engage my clients in self care. I am a big advocate for using nature as a co-therapist as well as a tool for self care. I have been reading a lot about forest bathing, experimenting with various nature based activities, and my full time job is completely outdoors. Fall is one of my favourite seasons because of the beautiful colours of leaves and florals, and the smells of changing seasons. So naturally, this fall I thought it might be a nice addition to create a fallen leaves guided visualization for my readers to share and enjoy this meditation story.
Please note that this meditation was a mixture of a bunch of different meditations I found online, but with modifications to benefit the clients that I have at my job. Each individual may be comfortable with something different, so feel free to change around wording as one size does not fit all! Often times the best meditations happen when you can connect personally to the words, so writing one can be fun and so beneficial! Happy meditating 🙂
To begin, take a moment to make yourself comfortable as you find a comfortable place to sit or lie down. Take a deep breath in, and sigh a deep breath out… wiggle your fingers and your toes, and relax your jaw.
Begin to bring awareness to your breath. Notice as your chest rises as you inhale, and falls as you exhale.
Breathe in….2…..3…..4…..Pause…2…..3…..Breathe out….2…..3…..4…..5…..
Again inhale….2…3…4…Pause…2…3…. Exhale….2….3….4….5…..
Try taking 5 deep breaths like this, exhaling out of your mouth.
Continue to breathe slowly, smoothly….. feeling yourself relaxing more and more with each breath. Count down from 5, 4, 3, 2, 1…..
As you begin to relax, close your eyes and start to create a picture in your mind. Allow yourself to fall into a space that brings you joy and calm. Imagine that you are out for a fall walk with someone you love on a beautifully cool day. Perhaps you have a warm drink that is warming your hands and your belly everytime you take a sip. Take a moment to enjoy the warmth in your hands and imagine the taste of the warm drink as you sip it slowly. Take a deep breath in, imagining you can smell how sweet and delicious the drink is, and then take a deep breath out, blowing cool air on the drink so you can prepare it for another sip.
You walk through a picturesque space and look at the trees with leaves that are changing to warm oranges, reds and yellows. The ground covered with leaves that are coloured the same. You take a moment to notice each different colour and think about the change that the trees go through each year at this time, just as you change with each day. Change can be difficult but it is almost comforting to know that nature is joining you in this change.
As you stroll, think about what autumn represents: a time of transition, letting go, and preparation for rest. Reflect on aspects of your life that you’d like to release—habits, thoughts, or anything that no longer serves you. Imagine these things as leaves falling gently to the ground, liberated and free.
You take another deep breath in and sigh a loud breath of relief. You feel your body relax even further as you stand amongst the leaves. The air is crisp, and a gentle breeze carries the scent of fallen leaves and damp earth.
Hear the crunch of leaves underfoot as you walk. Each step resonates with the beauty of change. Feel the cool air on your skin, refreshing yet inviting. Take a moment to breathe in deeply, savoring the earthy aroma that surrounds you.
You find a soft patch of moss surrounding a tree and decide to sit with your back against the large trunk. You are so happy you took yourself on this quiet walk today. As you sit, you bring to mind the things you are grateful for this autumn: the warmth of community, the abundance of nature, the opportunities for reflection and growth. Let this gratitude fill your heart, expanding outward and connecting you to the world around you.
As you are wrapped in the magic of nature’s music, you focus in on yourself. Bringing attention to your physical body, bring awareness to your toes. Give them a wiggle, perhaps feeling the ground they rest on. Moving up your body, and bring attention to each body part, seeing how they are feeling. As you walk through the rich coloured trees, you may have relaxed, but you may still hold tension. Notice where your body feels this.
Take a deep breath in…. 2…3…4…. Hold….2..3.. and a deep breath out …2…3…4…5….
Your body no longer holds tenseness that you feel you can’t always control. You may still feel some stress and tightness, but this is not your fault, this is just for you to notice and accept and be kind to yourself for. Your body melts into the ground, Allow yourself to take the next few minutes to just be.
As you sit in silence, you watch the beauty around you, listen to sound of the animals and rustle of the leaves around you and you feel at peace. Take some time here to rest, to not judge if thoughts float through your mind, and to just be. Take as much time as you like, This time is for you, enjoy.
(Rest as long as you like, at least 2-3 minutes)
When you are ready, Begin to wiggle your fingers and toes. Coming back into your body. Take a deep breath in and let it out of your mouth with a big sigh. Carrying this calmness with you as you open your eyes and get ready to continue to go about your day.
Be Your Own Sunshine 