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Tranquility Rainforest Meditation

Updated: May 18, 2018

Remove all distractions and focus on creating a tranquil safe place in a rainforest.

Turn your phone and music off.  Remove as many distractions from around you as you can.  Let the people around you know not to distract you.  


Find a comfortable position free of distractions.

Sit or lie in a comfortable place.  You may like to sit on a chair, on the ground in a rainforest or in a stream.  Make yourself comfortable and focus your thoughts on everything you can imagine or see in the most beautiful, relaxing peaceful rainforest.  Take notice of as much detail as you possibly can, everything you can see, hear, smell, touch and taste.  The more details you can vividly imagine the more rich your experience can be.  The more times you practice and focus on this meditation the increased benefits you will receive.


Close your eyes or focus on a particular object around you that is calming.

Once you are comfortable, close your eyes or fix your eyes on something pleasant. Take ten slow long deep breathes.  Breathe in through your nose.  Feel the air moving into your nostrils and down the back of your throat.  Imagine your breathe moving into your stomach area.  Take sometime to feel your stomach expand with each inhale.  With each breathe you breathe out feel stomach retract as you exhale slowly through your mouth.  Take nice long slow deep breathes in and out of your body, focusing on your breathe and how your breathe feels within your body as you breathe.


Breathe in deeply through your nose and out through your mouth.

Remember to breathe deeply and as slowly as you can. You may like to count to ten or twenty with each inhalation and exhalation.


Imagine a cool, refreshing, tranquil rainforest.

Once you feel your mind is focused on your breathe, you are relaxed and your thoughts are not racing, turn your attention to creating the most wonderful experience of being in a cool, refreshing rainforest. If you are unable to slow your racing thoughts, that is okay you just need more practice. Notice your thoughts and then let them pass. The more you take the time to meditate the increased benefit you will receive. Your thoughts will slow and become more peaceful.


Notice what you can see, hear, smell, feel and taste.

Begin by imagining standing at the beginning of a rainforest trail.  Notice everything that you can see. You can see the tall trees along each side of the path.  You can see the small palms and ferns intermittently throughout the rainforest.  Take notice of the leaves on the path and on the forest floor.  Notice how much light there is in the forest canopy and floor.  Can you see the sun?  Watch the sunrise filter through the tree leaves and branches.  Notice any patterns of light that you may be able to see on the rainforest floor.  Notice the light shining off the leaves of the palms, ferns and trees.  


Notice what you can see around you.

Take notice of the colours and shapes of the plants.  What colours can you see?  Are the trees a deep green or can you notice orange or brown leaves as well?  

Breathe in the fresh rainforest air.  Feel the air filter into your lungs.  Notice the temperature.  Is it warm?  Is it cool?  Notice whether there is mist in the air?  Feel the temperature and moistness on your skin.  


Notice the sounds you can hear.

Now take some time to listen to the sounds around you.  Can you hear the wind rustling through the rainforest trees?  Can you hear birds calling and moving around through the rainforest?  Can you hear water flowing over rocks in a creek?

Take a deep breathe in and notice the smells around you.  Notice the different smells of the rainforest.  What can you smell?  Can you smell the floor of the rainforest?  The freshness of the trees?  The mist in the air?  Can you smell the native animals: birds, lizards and bugs.  Can you smell a stream near by?  Take notice of as many smells as you can.


Notice the breeze gently blowing the plants on the rainforest floor.

Enable all your senses to take in as much detail as they possibly can.


Now imagine yourself walking along the pathway.  Notice the plants on the rainforest floor gently swaying in the breeze, the soothing sounds of the animals around you, the coolness of the breeze on your skin.  Notice the gentle sway of the tree tops and the sun filtering through the trees.  As you walk along the path watch the rainforest floor.  Take notice of the patterns of light and shade on the rainforest floor.  


Breathe in the rainforest refreshing smell.  Every time you breathe in, feel your body relax and your emotions calm.  With every breath you breathe out, feel your body release tension and anxiety.  With each breathe you inhale imagine peace, calmness, and relaxation intensify within your entire body and with each breathe you exhale imagine anything that is not peace, calmness, and relaxation leave your body.


Breathe in through your nose and out through your mouth.


Notice the details of the plants around you.

Notice the plants around you.  


Take notice of as much detail as you can.

Notice the colours, shapes and patterns of the mushrooms, fungi and lichen.

Notice the textures of the plants.

Imagine feeling their textures.  Are they soft?  Bumpy?  Gooey?  What do they feel like between your finger tips?   


Notice how small or large plants are.

Notice how large or small they are.  Are the fungi microscopic or are they as large as your hand.  


Look at the colours of the plants.

Notice how dull or vivid their patterns are.  Are they clumped together or are they singular. Do the mushroom, fungi and lichen have a particular smell.  Breathe in the air and notice if you can smell any particular smells.  


Notice what material is the pathway is made of.

Now continue walking along the path.  Notice what the path is made from.  Is the path made of dirt, gravel, concrete or wooden pathway?

Feel the rainforest floor between your toes.

Feel what the texture is like under your feet.  Are you barefoot or are you wearing shoes?  If you are wearing shoes imagine taking off your shoes and placing your feet in the rainforests cool soil.  Feel the coolness of the ground and dampness from the mist on your skin.  See yourself walking along the pathway feeling relaxed, at peace and very calm.  


Focus on how peaceful the rainforest is.

At this moment, there is nothing to think about except how peaceful the rainforest feels and how intensely calm, relaxed and safe you feel right now.  Focus on breathing in the peacefulness, feeling the rainforest breeze on your skin and hearing the birds chirping in the distant background.


Feel the water trickle over your toes.

As you keep walking you see a clearing ahead of you.  Imagine walking into the clearing.  In the clearing you can see a stream with mossy rocks, fish slowly swimming in the current, and the odd leaf floating down the stream.  You can see butterflies gently darting from one open flower to the next.  


Dragonflies symbolises a change in the perspective of self realization, such as increased mental and emotional maturity and the understanding of the deeper meaning of life.

Notice dragonflies moving their way up the stream. Imagine a dragonfly landing on your hand or knee. Take notice of the beautiful colours, the light sensation on your body. Connect with the dragonfly, feel your body relax and peace spread throughout your entire body.



Running water increases activation of the Ventral Vagal nerve which increases the ability to socially connect and use the executive functioning areas within the brain.

Now notice the tall grasses around the base of the trees and along the edge of the stream. Imagine yourself laying on the soft grass at the creeks edge.  Place your toes in the water and feel the coolness of the water lap around your ankles.  



Notice the clouds drifting in the sky.

Notice the fluffy white clouds in the sky slowly move in the gentle breeze.  You feel the warmth of the sun on your skin.  The sun warms your body making you feel loved and cherished.  You can feel the light breeze on your skin and through your hair.  Imagine the breeze carries peace and tranquility.  Feel the peace and tranquility from the breeze enter your lungs as you inhale.  With each inhale imagine the peace and tranquility intensifying within your body with each breathe you breathe in.


Feel the coolness of the water on your body.

Close your eyes and listen to the water in the stream as it trickles around the rocks.  Feel the small fish in the stream gently bumping into your feet.  You feel as though you are floating, deeply relaxed and filled with peace.  Take some time to relax and feel yourself becoming more relaxed and calm with each breath you breathe in.


Notice how the water feels on your feet, the gentle breeze and the warmth of the sun feels on your skin, the smell of the creek and rainforest flowing through your nose.  Notice the sounds of the rainforest and the taste of the mist and rainforest on your tongue.  Everything you can see, hear, smell, taste and feel is pleasant.  With each breathe you breathe in imagine these sensations intensify.


All of your concerns gently flow away down the river and on the breeze.  Your body is feeling invigorated, refreshed and renewed.  Every cell in your body is brimming with positive energy and calmness.  Take some time to enjoy this feeling.  Focus on increasing the feeling of invigoration and renewal by taking ten nice long slow deep breathes in through your nose and out through your mouth.  Once you feel these sensations increase in your body and feel the sensation of rejuvenation in every area of your body focus on repeating multiple times in your mind, ‘I am a calm, peaceful person who is in control of my life.  Positive things happen to me on a daily basis.’


Take your time to remember all you can see, hear, smell, touch, and taste in the rainforest.

When you believe this statement to be true of you, and you feel you are ready to leave the clearing, imagine slowly getting up from the clearing floor.  Walk towards the trail that you walked along to reach the stream.  Walk back down the path noticing all the sights, smells, what you can hear, feel and taste.  



Take your time imagining and enjoying being here and experiencing the beauty of the rainforest: the birds, lizards, fungi, lichen, palms, rainforest trees, the pleasant smell of the rotting rainforest vegetable matter, the sun streaming through the rainforest, the feel of the mist on your skin.  Focus on all the sensations that you can imagine they are with you always in your mind.  


You can return to the forest in your mind whenever you want to.

Remember you can return to this rainforest at any time in your mind.  Imagine the feeling of calmness and safety as you walk back along the rainforest path. Return your focus to your breath. Breathe in through your nose for ten slow long deep breaths. Feel your stomach expand with each breath you breathe in. With each breath you breathe out feel your stomach retract. Breath out slowly through your mouth with each exhalation. When you are ready take notice of the sounds and sensations around you. Gently open your eyes take another few long deep breaths and relax your body. Remind yourself, 'I am a calm, peaceful person who is in control of my life.  Positive things happen to me on a daily basis.' repeat this affirmation as many times as you need to before continuing on with your day to day activities.


Remember you can repeat this exercise as many times as you like. To achieve the best results, repeat this exercise daily.



Louise Wakefield

Take care and have a wonderful day.

Louise xoxo



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