Free Resources for Activity Directors and Caregivers

Inspired by this concept :

 The Japanese word for forest bathing is Shinrin-yoku (森林浴), which translates to "taking in the forest atmosphere". It is a therapeutic practice developed in Japan in the 1980s to foster physical, spiritual, and mental well-being by connecting with nature. 

Directions: 

You will need a quiet room with calm lighting.  Natural light would be best. 

You will need a Narrator who has a strong but comforting speaking voice. 

Invite your participants to gather and sit wherever they are most comfortable.  Close the doors so that outside noise or passersby don’t distract from the mindfulness meditation. 

You could choose to conduct this meditation outside if you have a patio or meeting space outdoors. 

Refreshments:  Cups of cool water to hydrate after this mindfulness exercise 

Cost:  No expenses 

Time:  15-20 minutes, depending on the pace of the narrator 

Narrator, Activity Director, or Resident with Strong Speaking Voice begins: 

Let us begin by sitting comfortably.

Feet resting on the floor if possible. Hands relaxed in your lap. Eyes gently closed. 

Take a slow breath in… And let it out softly. Again… in… And out. 

Feel your muscles relaxing across your shoulders. 

Down your back. Through your torso. 

Take another long slow breath. 

 Let it out to the count of 1….2….3…..4. 

Deep breath. Deep long sigh out. 

Let go of any worry.  Any concern.  Be comfortable.  Let yourself relax.  Relaxation is a feeling. 

You can relax more by letting yourself imagine a different environment.  

A new sense of place.   Exquisite privacy.  A healthful solitude. 

Imagine yourself in a forest.  

It is a welcoming circle of tall trees.  Dark green, majestic trees. The sound of friendly wildlife welcomes you. 

It is early morning, and the light is golden falling through the limbs of the tree creating images on the ground. Tiny flowers grow there in the shadows and rays of fallen sunlight.  Exquisite beauty with fresh aromas abound. 

The air is cool--kind.  Refreshing.  

You remember this breeze from occasions throughout your life.  It has kept you company in so many ways your whole life though you may not have stopped to realize it. 

You knew this breeze outdoors as a child.   And you were grateful. 

Running errands when you learned to drive.  And you were grateful. 

Making a home wherever you have lived all your life.  And you were grateful. 

Going to work—to a job or staying home-work that you loved.  And you were grateful. 

Going home where you were loved and did love.  And still love now. 

It is a welcoming companion of a breeze in this forest in a circle of light now.  You are safe and relaxed here. 

The trees keep you company.  

They protect and nurture you.  

A place has been prepared for visitors who enjoy this forest. 

A bench awaits. You are sitting on a smooth wooden bench beneath a tall pine tree. Its needles rustle and whisper above you, releasing a scent that calms the nervous system and lifts the mood. 

Pine trees are known to ease inflammation and help us breathe more deeply. So, take a breath now… And feel your chest open like a window.  

It strengthens your heart, increases your oxygen levels moving from the top of your head to the bottoms of your feet.  

The forest’s breeze moves through the leaves— soft, slow, like a lullaby. This breeze carries oxygen-rich air, and with every breath, your body feels more alive. More at ease. More whole.  Pain recedes, almost evaporates. 

You hear birdsong— a warbler, perhaps, or a thrush. Their melodies are cheerful and bright. 

Studies show that birdsong can reduce stress and improve memory. So let their music inform your thoughts.  Birdsong brings you rest from worry. 

No need to dread the day or the future. You are at peace in the birdsong. 

Now, look around with your imagination. 

To your left, a patch of wild ferns wafts in the breeze. Their green is deep and ancient. Ferns have survived for millions of years— and being near them reminds your body of its own resilience. You are strong too. You are resilient too.  You keep pace with the changing seasons.  You are still growing too.  It isn’t growing older; it is only growing like the fern grows in its natural environment.  Enjoy being at ease there. 

To your right, a stream glides over smooth stones. The water sparkles in the light. Its sound is soft and steady— like your heartbeat when you are at peace.  You are at peace right now. 

The sound of flowing water soothes the mind and hydrates the spirit. Let flowing water and its inherent energy reach you, wash through you now, cleansing away worry, leaving only calm. 

Ahead, a tree with silvery bark stands tall— a birch. Birch trees are symbols of renewal. Their bark contains compounds that support healing. As you gaze at it in your mind, feel your body respond— cells waking up, joints softening, energy returning. 

Your slowed breathing—long, slow deep breaths—welcome this energy. 

Now, imagine a patch of sunlight warming your face. This light is gentle, warming, healing your body and your spirit. 

Sunlight helps your body make vitamin D, which strengthens bones and lifts the spirit. Let the warmth of the sun’s rays soak into your skin. Let it remind you: You are radiant with the light.  Warmer.  Alive.  Comforted. Energized.  Healthier. 

Take another breath in… And out. 

In…..and out. 

The forest is evergreen  No energy is lost here. It is only exchanged—one kind of energy for another, the way you have been receiving it here. 

Enjoy the gift of the forest’s blessings but begin to look ahead to this day in the place where you live with the friends that you have and the friends whom you have yet to meet. 

Every day is fresh with opportunity to enjoy the blessings of the natural world and the friendships of others who need you to share who you are with them.  Every day is a good day. 

You are coming back to the present moment, not leaving the forest but accepting and bringing the energy and peace of it with you here to this present moment, to this good place, to these good people, to the rest of this good day.  Yes, every day is a good day.  

A part of nature yourself, you also carry the peace and inherent refreshing power of the forest with you— in your breath, in your memory, in your heart. 

When you are ready, begin to return to the present moment of this physical place.  We are waiting for you.  We are looking forward to being together. When you are ready, wiggle your fingers. If you are a musician, strum your fingers.  They feel better.  No hint of inflammation remains now.  Turn your head slowly from side to side, gently.  Loosening. 

Roll your shoulders gently.  The relaxation has loosened you up.  Your breathing is deeper, better.  The oxygen is flowing from head to toe, from head to toe.  When you are ready, smile and open your eyes. You are steady.  Stronger.  It’s going to be a great day.  You will make it a great day. 

And the refreshing energy of the fresh oxygen from the forest is always with you and in you. 

Thank you for sharing this special time and the blessing of your imagination. 

  Feel free to copy and share.  If you need a Word document, simply write to QuotidianBooks@gmail.com