One familiar tree
Return to the same tree when convenient. An ordinary tree near home is enough; you do not need a champion tree or a special trip.
Day 1 of 7 · About 5 minutes
Meet one tree.
Begin with a simple encounter. Give one tree your attention without needing to identify it or feel anything particular.
Take this at your own pace. Repeat a day, shorten the practice, or finish whenever you need to.
Before you begin
Choose your way to practice.
Choose a tree in a permitted place with stable ground, clear of traffic and hazardous branches. Sit or stand comfortably, using your usual supports. You can observe from a bench, wheelchair, or accessible path. Leave the tree and its surroundings undisturbed.
Today’s practice
Read once, then give it a try.
Settle
Notice the support beneath you and the space around you. Keep your eyes open and your breathing comfortable. There is no need to deepen or control it.
Observe
Look at the tree. Notice one detail: a pattern in the bark, the shape of a branch, a leaf, or the way light falls across it. Let your gaze move naturally.
Listen
Notice sounds nearby and farther away. Perhaps leaves move, a bird calls, or people pass. You do not need silence to practice.
Return
When your attention wanders, gently return to one detail of the tree. Wandering is part of the practice. Begin again as often as you need.
Practice and lesson links
Let this visit be enough.
Set the screen aside when you can. Keep your device available for access, navigation, or communication.
After your visit
What did you notice that you might otherwise have passed by?
Reflect quietly or write a sentence in your own notebook. Nothing needs to be submitted.