Underland Meditation Practice: 10-Minute Guided Meditation with Amazon Rainforest Sounds

Sometimes the most powerful meditation practice is simply staying present — even when it's uncomfortable. This 10-minute guided meditation invites you to lie down, soften, and surrender to what is, accompanied by the immersive sounds of the Amazon Rainforest.

Instead of trying to fix, change, or escape difficult feelings, this practice asks you to simply be here. To notice your breath. To feel the sounds of the dark rainforest around you. To acknowledge the thoughts and stories in your mind. And to stay for just one more breath.

What To Expect

• Guided body scan to release tension and soften into the present moment
• Breath awareness practice with gentle reminders to return when your mind wanders
• 7 minutes of silent meditation with authentic Amazon Rainforest soundscapes
• Permission to simply be — without needing comfort, peace, or enjoyment
• An invitation to linger in the underland rather than running from discomfort

Perfect For

• Quick meditation practice when you're feeling overwhelmed or anxious
• Bedtime or deep rest meditation
• Practitioners exploring shadow work or darker contemplative practices
• Moments when you need to stop running and simply be present
• Nature sound meditation lovers

Meditation Details

Length: 10 minutes

Style: Guided meditation with silent practice period

Position: Lying down (or seated if preferred)

Soundscape: Amazon Rainforest field recordings

Best for: Anxiety relief, insomnia, stress reduction, grounding practice, surrender practice

Practice Tip

You don't need to feel peaceful, comfortable, or calm during this meditation. The invitation is simply to be here with what is — the comfortable and uncomfortable, the peaceful and noisy, the enjoyable and unenjoyable. This is your time to stop running and practice staying.

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New episodes every Monday (just the meditation) and Thursday (a full meditation class).

Learn more or contact me at https://www.merylarnett.com/.

Thank you to Nick McMahan for today’s nature field recordings; and thank you to Brianna Nielsen for production and editing support. Find them at:

https://www.nickcmcmahan.com/

https://www.instagram.com/itsbriannanielsen

This podcast explores meditation, mental health and the power of connection, offering guidance for caregivers, healers, and therapists facing compassion fatigue, burnout, and other mental health struggles through self-care, self-compassion, and resilience. With a focus on anxiety, depression, and overwhelm, each episode provides tools like meditation, mindfulness, breathwork, and grounding to cultivate clarity and reduce stress. Listeners can also experience nature-inspired guided meditations, designed to bring peace and balance in times of distress.