What follows is what i personally naturally fell into doing. So this is all based on my practical experience and then one day five years later sitting down, doing my best to categorize and put all the knowledge into a cohesive "technique" so that maybe it helps others like it helped me.

For the sake of potentially adding an audio guide, i'll mostly use language such as "you", instead of staying on my side of the net and using "i".

Location

You probably already got the idea...this technique is best applied in a forest. But it can also be used in big parks.

Unlike hiking, this technique focuses on taking it very slow — remain in a spot for a while and observe the surrounding nature, while being fully present and equanimous.

It is important that there are no or very little man-made structures in sight.

If you know the area well, you can take a path off the main road, a path that usually not many take. I discovered that such paths usually lead to peaceful, breathtaking nooks of the forest.

Please be aware to always do your best to modify the space as little as possible. Be careful how you step on the ground and the way you interact with the plants.

I also find it satisfactory to leave the space cleaner than i find it. Maybe you can too.

Attitude

I find it useful to enter a forest with no expectations. I kinda shake it all off and put on my playful and curious attitude.

Don't take this too seriously and, if possible, don't take yourself too seriously either. I know this is kind of hard to just do...how do you even do it? So discover how it works for you.

Once you enter the forest, be curious and open to whatever comes to the surface. For example, intense emotions might arise. Don't suppress them. Let them out in the open, be aware of them, and do your best to not react to them. This means to not treat them with anger, negativity, or any sort of aversion. Rather, just observe them. Observe how long they last. I also find it useful to observe the sensations that these emotions or memories create on certain parts of my body and to observe how long the sensations last. Despite the intensity, i discovered that they are impermanent, which is a useful practical insight.

Once you find a spot you like, just look around, assess it, become familiar with it.

Step 1: The Breath

Find a comfortable space to sit down, or if it feels better you can stand up. I personally like to start by sitting down, but feel free to try both scenarios and see what feels best for you.

Control the breath

Start by taking a few deep and slow breaths in and out. I usually take two or three. You can close your eyes or keep them open, whatever feels best for you. For me, it usually depends on how i feel and where i am.

Don't control the breath

Then let your breath fall naturally and observe it. You can observe your breath going in and out in different spots, depending on how sharp the mind is in that moment:

• on the area at the entrance of your nostrils
• below the nostrils above the upper lip
• the chest
• the navel / abdomen

For a few minutes, don't control your breath. Just be aware of it, observe it.

The breath is like a door to a calm mind. It brings you in the present moment.

Focus on your breath for minimum one minute up to whatever your schedule allows.

Step 2: The Body

Start using the breath to relax your body.

Take slow, deep breaths in & out. With each exhale relax each part of your body — from head & neck to the pelvic area, legs, & toes.

Then take one deep breath in and while exhaling try to relax your body as a whole. You can do this multiple times and with each exhale relax your entire body deeper.

Don't fall asleep!

The trick here is to remain present, aware of your body.

Once you dedicated a few minutes to use your breath to relax the body as a whole, bring your attention to the top of your head. Become aware of sensations — tingling, heat, sweat, cold, whatever. Then move down through each part of the body and become aware of its existence and any sensations you experience.

I usually just do it once from top of the head to the toes.

The same trick applies — remain present and aware of each part of your body that you bring your attention to.

Once you finish scanning the body, "zoom out" and try feeling your body all at once. Meaning — be aware of the entirety of your body, being there, in that space. I recognize this is pretty abstract, but see how it goes for you.

The main purpose of this step is to relax your meat and be aware if its existence.