Tree Yoga School · Practice beside a tree

Meditation with a Tree · 5–10 minutes

Meditation with a Tree

Read once, then give your attention to the tree. Spend a few minutes, or less if that suits you.

Find a comfortable place.

Choose a permitted place with stable ground, clear of damaged or hanging branches and other hazards. Use a bench, stable chair, wheelchair, or comfortable standing position. Choose suitable weather; you can observe from an accessible path without touching the tree.

Seated

Use your usual supports. Let your feet rest on the ground or their usual support, and choose a position you can maintain comfortably.

Standing

Keep your usual support nearby or in use. Keep your eyes open. Change position or sit whenever you need to.

  1. Arrive

    Notice the support beneath you. Let your breath continue naturally. There is no need to count it, deepen it, or hold it.

  2. Choose an anchor

    Rest your attention on one detail of the tree: bark, leaves, or a branch. Let your gaze stay soft and move when it needs to.

  3. Notice wandering

    Thoughts and sounds will come and go. When you realize your attention has moved, return gently to your chosen detail. You have not failed.

  4. Widen and finish

    Notice the wider surroundings again. Let the practice end after about 5–10 minutes, or sooner. Take your time before moving on.

An optional five minutes

You can practice without a timer. Start it when you are ready to turn your attention to the tree.

5:00

Silent by default. Begin whenever you like.

Keep this page open for the closing sound. A locked screen or backgrounded browser may delay it; the time will catch up when you return.

When you are ready

What was it like to return your attention without judging where it had gone?

Reflect quietly, or write a sentence in your own notebook. Let the visit be enough.