1

Find a place to sit or stand comfortably.

-Close your eyes, if possible

-Listen to the sounds that surround you.

-Smell the fragrance of earth, the trees, the flowers, and grasses.

-Open your mouth and “taste” the air, noticing where you feel it on your tongue and the temperature.

-Feel the air on your bare skin. Notice the sensation of touch from your head to your toes.

-Breathe and sink into each sensation.

-Open your eyes slowly, noticing the textures and colors that surround you.

2

Walking slowly, allowing yourself to be guided by your eyes. Notice what’s moving above you, below you, and beside you. Take your time to investigate the things that catch your attention. Do this for around fifteen minutes.

3

Pick two more invitations to explore:

-Sit against a tree, imagining all of the seasons and life they have witnessed.

- Ask a flower what message the earth might have for you today.

- Touch the bark of the trees or the leaves of plants, noticing the textures.

-Smell the bark and sap of a tree, tear a leaf, and breathe in the rich scent.

-Wander, noticing the pattern of the light and shadow on the earth or the water around you.

4

Find a comfortable place to sit and plan to be there for 15-20 minutes. If you can, lean against a tree, take off your shoes, and be in your senses. Close your eyes if you want, and rest, remembering to come back to scent, taste, sight, touch, and sound as you sit. Observe the movement of people, plants, and animals with your eyes open. Rest and relax.

5

Find a comfortable place to sit and plan to be there for 15-20 minutes. If you can, lean against a tree, take off your shoes, and be in your senses. Close your eyes if you want, and rest, remembering to come back to scent, taste, sight, touch, and sound as you sit. Observe the movement of people, plants, and animals with your eyes open. Rest and relax.