Step slowly beneath the leafy canopy and feel yourself moving from the light into the protective shade.
Walk mindfully – alone or with others – and find a place to settle.
Feel the wood beneath you, the ground under your feet.
Listen to the rustling of the leaves, observe the play of light and shadow.
Become aware of the cool, calm atmosphere.
Linger without any goal – simply be.
Gently bring your attention to your breath:
Inhale – take in a sense of safety.
Exhale – release tension.
Let thoughts pass by like shifting spots of sunlight.
In a group: Sit quietly together, sense the connection.
Alone: Stay fully with yourself, in inner reflection.
Toward the end, slowly move your fingers, feel the earth.
Listen one last time to the sound of rustling leaves.
Now stand up mindfully and carry the calmness with you into your day.
If you like, share your experience with others – mindfully and without judgment.
Thank yourself for this moment of mindfulness.
