Observe The Surrounding

Once you are comfortable, aware of your breath, and your body has less tension, start to slowly move your gaze around.

The key is to remain quiet, sit still, and to move your gaze slowly.

This approach to experiencing a forest is not about reaching a destination or doing as much of a trail as possible. Instead, this approach is about being in one spot and observing the smallest details that catch your attention.

Remember to remain aware of your breath and body. I know this instruction is relatively abstract, so i invite you to experiment with it.

Zoom In

After slowly moving your gaze around, stop and focus your attention on a small detail that you find interesting. Observe it for a while.

For example, i am often fascinated with a leaf illuminated by gentle sun rays. I observe how the light shines on it and how it highlights all its patterns and veins. I also observe how it moves with the wind. Once i have observed it as closely as i can, i gently touch it to experience its texture. In that moment, i sometimes close my eyes for a few seconds to better focus on the way it interacts with my skin.

Zoom In & Out

Once you observed one little detail, zoom out and continue to look around slowly. When something catches your attention, such as a branch, the way the light falls between trees, a butterfly, a flower, or the soil, stop and focus your entire attention on that thing. Observe it for a while, for as long as it feels good.

The point is to be present, observant, slow, and avoid rushing.

Continue this slow zoom in & zoom out activity for as long as your schedule allows.

Look Up

At times, it can be helpful to return to your breath and take a few slow, deep breaths to relax your body.

Next, slowly look up. Sometimes, i even lay on the ground for this part.

Observe what is above you, such as:

• the shapes & texture of the branches;
• the way the wind moves the leafs or trees;
• how the light sneaks in & highlights certain parts;

Take your time. The same process applies — slowly move your gaze around and when something fascinates you, stop and zoom in. Observe it for a while.

If you're lying down, bring your attention to how the ground feels on your back. Notice if it makes you feel warmer or colder, and if there are any bumps. Just observe.

Observe The Big Picture

Once you've taken the time to observe what is above you, slowly come back to sitting up straight (if you weren't).

Broaden your vision of the space. See it all together. This is a relatively abstract concept, so see how it works for you.

At this point, your gaze is not moving as slowly and is not focused on details. It's about seeing the bigger picture, the entirety of the space, while being present and being aware of your body in the forest. When you're present and equanimous, this happens naturally. It's like a meeting of the mind and body, experiencing themselves in the space, and having a "wow we're here!" type of realization.

For me, seeing it all at once reveals the movement and colors of what surrounds me. It's like looking from afar at a painting, while being aware that you are in the painting.

Hear

Next, bring your attention to the sounds in the space. Can you hear birds' songs? How many can you hear? Is the wind making the trees crack? Do you hear a stream or waves crash at the shores?

Sometimes, i also close my eyes, which allows me to focus better on the auditory experience that the forest offers. With eyes closed, you can do a similar process of searching around, hearing all sounds as one song. Then, take it apart, and zoom in to hear just one bird song or cracking sound, or whatever small sound you identify and find interesting.

Smell

With your eyes open, bring your attention to the smells of the forest. Hopefully you find the smells pleasant!

Depending on the season and the state of the forest, you may be able to smell the fresh air after rain or decaying leaves in autumn, newly bloomed flowers in spring, or the salty air from the ocean. Some trees, such as redwoods and pine trees, have their own distinctive smell.

I personally like to close my eyes during this exercise, as it helps my mind focus solely on the smells.

During this time, slowly inhale and exhale a few times. Don't focus on what you see, instead let your gaze fall wide, and fully focus on the area at the entrance of your nostrils and the smells you identify.

Most of the time during this process, i slightly control my breath, as i find it helpful to take in the freshness of the forest more.

Feel

Next, bring your attention to the sensations on your body.

Notice if there is a gentle or strong breeze touching your face. Become aware of the way your skin interacts with the environment.

Perhaps the sun warms up your body. Observe how the sensations change.

Sometimes, i like taking my shoes off and feel the soil. Notice if it is cold or warm, hard or slimy.

To deepen your awareness, try closing your eyes and doing one or two slow body scans. Observe what sensations appear on your body and how long they last.

Experiment with alternating between keeping your eyes open and closed. You may notice that you become aware of different sensations in each state.

I find it fun to gently touch things around and equanimously observe the resulting sensations.

One of the main points here is to cultivate an awareness of the different textures and how different environmental factors such as wind, sun, soil, or flower petals interact with your body and create sensations.

Everything All At Once

Now, it's time to zoom out again and take it all in.

I think that "take it all in" can be a bit abstract, but it means to do it all at once, to be aware of everything at once: the surrounding environment, your breath, body, movements, sounds, smells, textures, and sensations.

Take a few moments to look around and observe everything you can see, hear, smell, and feel. Relax your body, take a few deep breaths, and feel free to smile. You are alive.

Reminders

1. It's common for your mind to wander off, sometimes without you even noticing. When you realize that your attention has drifted away from the present moment, simply smile and redirect your focus back to the present moment, in the forest, where your body is. There is no point in being upset or frustrated when the mind is agitated. It's the habit of the mind to jumping around. By calmly bringing your attention back to the present, you can train your mind to stay more focused and present.

2. It's valuable to approach this process with a light and playful attitude. Being too strict or rigid can be counterproductive. Instead, approach the experience with a child-like curiosity and a willingness to experiment, learn, and reiterate.

3. Think of this process as a recipe, where you combine the different ingredients in a way that works for you. Just like cooking, it may take some trial and error to find the right balance, but with patience and persistence, you can create a practice that feels exciting and nourishing to you.