Sun shines through a tree canopy.Promote Calm

Sit upright and follow along with this guided mindfulness exercise to reduce stress and promote calm.

Which part of nature do you like to connect with most – the trees, the wind, or the sun? Why?

Audio Transcript:

When we go outside, we can see and feel so many wonderful things. Things like trees, and the wind, and the clouds, and the sun.
In many ways we are like these beautiful parts of nature, and for this exercise we’ll be like the tree and the wind and the sun.
Our body is like a tree. It grows and it is strong.
Our breath is like the wind. It flows in and out.
And the sun is like the part of us that is warm and kind.

So let’s lower or close our eyes and sit tall like a tree. We extend our hands way out and stretch our fingers, like branches and leaves. Let’s squeeze our fingers together and then let go and feel them wiggle, like they are blowing in the wind.
And now, with the wind blowing, let’s be like the wind and take two big, slow breaths. Breathing in…and breathing out, blowing out the wind. Breathing in…and breathing out, blowing out the wind.
And now the sun comes out and warms the tree and the wind. As it shines on the tree, we feel our body. Can you feel your fingers and feel your toes? What else can you feel—just by noticing your body?
And as the sun shines on the wind, we feel our body breathing. Can you feel your belly moving up and down? Can you feel the air flowing in and out of your beautiful body?
And with the sun up high in the sky, brightening and warming the whole world, you too can warm the world—with your kindness!
Think of someone who can use a little kindness—like your sister or brother, or a friend, or your teacher. And as you think of them, wish for them, “May you be happy,” imagining them smiling like the sun.
You deserve happiness, too. So now wish for yourself, “May I be happy,” and smile like the sun.
And as you smile like the sun, feel your body sitting tall like a tree and feel your breath blowing like the wind.
And, when you’re ready, gently open your eyes and look around. You are amazing!

(Adapted from Greater Good for Education)