Our Mindful Nature: Meditation Inspired by Nature to Soothe the Overwhelmed Mind and Ease Anxiety

Welcome to Part 3 of our Underland meditation series — the final journey into our inner depths. Over the past two weeks, we've learned to linger in uncomfortable spaces and discover gifts hidden in our shadows. Today, we complete this transformative journey by learning how to protect and preserve the wisdom we've unearthed.Inspired by ancient traditions of burying treasure for safekeeping, this episode explores how our underground consciousness can serve as both a storage place for pain AND a vault for our most precious insights. Host Meryl Arnett shares why journaling after meditation isn't just helpful — it's essential for integrating the "message of the heart" that emerges from deep practice.What You'll Learn:How to capture non-linear meditation insights and daydreamsThe ancient wisdom of "sheltering" precious discoveriesThe three-step Underland process: descend, mine value, shelter wisdomRelated Episodes: Listen to Parts 1 and 2 of the Underland series for the complete journey of descending into difficult spaces and mining value from shadow work.Journal Prompts: After your meditation, spend 2-5 minutes writing down what you saw, thought, remembered, felt, or daydreamed — even if it seems nonsensical. This is your inner treasure worth preserving.Podcast Break NoticeOur Mindful Nature will be taking a brief hiatus for the holiday season. We'll return in the new year with fresh nature-inspired practices to support your meditation journey. Thank you for being part of our mindful community — may your practice continue to flourish during this restful pause.Sign up for my newsletter at http://eepurl.com/jjPrV2 to receive free mini meditations and soundscapes each week, along with creative musings and more.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/itsbriannanielsenThis 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.

Just the Meditation: This 15-minute guided meditation invites you into a deep practice of softening and surrender. Using progressive body awareness, you'll release tension layer by layer — from skin through fascia, muscle, and bone — allowing yourself to melt into the present moment.Part of the Underland Series: This meditation is excerpted from our Underland Part 2 episode. Listen to Thursday's full episode for context and teachings on entering the rabbit hole and exploring your inner landscape.Set in the immersive sounds of the Amazon rainforest, this body scan meditation guides you through a unique approach to relaxation. Rather than just releasing muscle tension, you'll explore softening every layer of your being — imagining your skin, fascia, muscle, bone, organs, breath, and even thoughts becoming more fluid and flexible.What You'll Experience:Guided body scan from surface to coreExtended silent meditation for deep integrationHigh-quality Amazon rainforest nature soundscapeProgressive softening technique for full-body relaxationPractice of surrender and letting goPerfect for:Stress relief and anxiety reductionBedtime relaxationMidday reset and groundingAnyone feeling physically or emotionally tenseThose seeking deeper meditation practicePeople who hold tension in their bodySign up for my newsletter at http://eepurl.com/jjPrV2 to receive free mini meditations and soundscapes each week, along with creative musings and more.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/itsbriannanielsenThis 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.

Welcome to Part 2 of our Underland meditation series. Last week we explored the underground as a place to dispose of what is harmful — trauma, secrets, and pain. This week, we venture deeper to discover the treasure, wisdom, and insight waiting for us in those shadowed spaces.Inspired by Robert Macfarlane's book Underland, this meditation uses the metaphor of underground cave exploration to guide you through narrow, uncomfortable passages toward expansive inner caverns of insight. Like Alice's journey down the rabbit hole, this practice invites chaos and uncertainty as pathways to profound self-discovery.What You'll Experience:Guided progressive relaxation from skin through fascia, muscle, and boneExtended silent meditation for deep inner explorationAmazon rainforest nature soundscapePractice softening resistance rather than fighting your experienceTools for working with difficult meditation sessionsPerfect for:Meditation practitioners ready for deeper shadow workAnyone struggling with dark or difficult meditation experiencesThose seeking self-discovery and inner wisdomPeople working through trauma or emotional healingClaustrophobic feelings in meditation or lifeRelated Episodes: Listen to Entering The Underland: Nature Meditation for Processing Fear and Underground Healing {part 1} for the complete exploration of disposing of what is harmful before mining for inner treasure.Content Warning: This episode discusses trauma, shadow work, and difficult emotions. Practice only when you feel physically and emotionally resourced to do so.Sign up for my newsletter at http://eepurl.com/jjPrV2 to receive free mini meditations and soundscapes each week, along with creative musings and more.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/itsbriannanielsenThis 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.

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 ExpectGuided body scan to release tension and soften into the present momentBreath awareness practice with gentle reminders to return when your mind wanders7 minutes of silent meditation with authentic Amazon Rainforest soundscapesPermission to simply be — without needing comfort, peace, or enjoymentAn invitation to linger in the underland rather than running from discomfortPerfect ForQuick meditation practice when you're feeling overwhelmed or anxiousBedtime or deep rest meditationPractitioners exploring shadow work or darker contemplative practicesMoments when you need to stop running and simply be presentNature sound meditation loversMeditation DetailsLength: 10 minutesStyle: Guided meditation with silent practice periodPosition: Lying down (or seated if preferred)Soundscape: Amazon Rainforest field recordingsBest for: Anxiety relief, insomnia, stress reduction, grounding practice, surrender practicePractice TipYou 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.Sign up for my newsletter at http://eepurl.com/jjPrV2 to receive free mini meditations and soundscapes each week, along with creative musings and more.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/itsbriannanielsenThis 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.

Not all meditation asks us to find the light; sometimes we need to explore the darkness. In this first episode of the October Underland series, meditation teacher Meryl Arnett invites you to stop running from your fears and instead turn around to face them. Inspired by Robert Macfarlane's book Underland, this episode and meditation practice explores what happens when we acknowledge the darkness, both within ourselves and in the world around us, rather than trying to escape it.If you've been feeling overwhelmed by political chaos, buried trauma, or simply the weight of difficult emotions you've pushed underground, this meditation will help you understand why staying present to discomfort is the path to genuine healing and transformation.What To ExpectUnderstanding the "underland" as both physical space (caves, burial sites) and metaphorical space (the unconscious, buried trauma)The wisdom of the Three of Swords tarot card: discovering hope at the very center of griefA guided meditation practice with immersive Amazon Rainforest soundscapes from field recordist Nick McMahanAn invitation to acknowledge what we've disposed of, buried, or hidden that needs our attentionPerfect ForAnyone feeling overwhelmed by political anxiety or helplessness in the face of global eventsMeditation practitioners ready to explore deeper, shadow work through contemplative practicePeople processing buried trauma, grief, or difficult emotionsPractitioners interested in nature-based meditation with authentic soundscapesMeditation DetailsLength: 22 minutesStyle: Guided meditation with 7-minute silent practice periodPosition: Lying down or seated (your choice)Soundscape: Amazon Rainforest field recordings by Nature Field Recordist Nick McMahanBest for: Anxiety relief, processing fear, shadow work, trauma acknowledgment, political overwhelm, deep relaxationJoin Meryl throughout October as we explore the underland: what we've disposed of (harmful thoughts and buried trauma), what we can yield (minerals and metaphors), and what we shelter (precious matter and memories).Next episode: Discover what happens when we soften enough to yield the value and wisdom hidden in our darkness.Sign up for my newsletter at http://eepurl.com/jjPrV2 to receive free mini meditations and soundscapes each week, along with creative musings and more.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/itsbriannanielsenThis 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.

Experience the ancient practice of moon bathing with this 10-minute guided meditation under the Full Harvest Supermoon. Join Meryl for a deeply restorative nature-inspired meditation that harnesses the moon's soothing energy to calm anxiety, release stress, and prepare your body and mind for restful sleep.In this episode, you'll be guided through a gentle moon bathing practice that can be done anywhere you feel safe under the night sky — your back porch, yard, campsite, park bench, or even by a window. Learn to absorb the moon's "life-sustaining nectar" while connecting with the cyclical nature of life and the healing power of nighttime in nature.What is Moon Bathing?Moon bathing is the practice of intentionally spending time in moonlight to absorb its cooling, calming energy. Across ancient cultures and continuing today, the moon has been honored as sacred energy — a gentle, balancing force that soothes the nervous system and reminds us of life's natural rhythms.What You'll ExperienceAncient moon bathing techniques honored across cultures for thousands of yearsMulti-sensory awareness practice engaging sight, sound, scent, and touchGrounding visualization connecting you to both earth and sky13 minutes of guided relaxation perfect for evening wind-down or bedtime1 minute of silent moon meditation for personal reflection and curiosityPerfect ForEvening relaxation and pre-sleep wind-down routinesAnyone feeling overwhelmed, anxious, or mentally exhaustedThose seeking to connect with natural cycles and lunar energyMeditation practitioners wanting to deepen their nature connectionAnyone interested in gentle, accessible outdoor mindfulness practicesLearn more and sign up for Nature's Reflection: A Meditation and Forest Bathing Retreat happening October 23 - 26 here: https://www.hambidge.org/workshop-schedule/natures-reflection-a-meditation-and-forest-bathing-retreatSign up for my newsletter at http://eepurl.com/jjPrV2 to receive free mini meditations and soundscapes each week, along with creative musings and more.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 Gordon Hempton for today’s nature field recordings; and thank you to Brianna Nielsen for production and editing support. Find them at:https://soundtracker.com/https://www.instagram.com/itsbriannanielsenThis 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.

Not all meditation experiences are peaceful — and that's something we need to talk about. In this conversation, meditation teacher Meryl Arnett sits down with mindfulness trainer and trauma expert David Treleaven, PhD, author of The Trauma Sensitive Mindfulness Workbook, to explore how trauma impacts meditation and vice versa.If you've ever felt overwhelmed, dysregulated, or triggered during meditation practice, this episode will help you understand why — and give you practical tools to work with these challenging experiences.What To ExpectWhy meditation can trigger trauma responses and what to do about itThe spectrum of trauma: understanding the difference between stress, traumatic stress, and PTSDThe Window of Tolerance: a powerful framework for knowing when to lean into meditation and when to back offBeing with vs. working with: two essential approaches to meditation practicePractical regulation tools beyond traditional seated meditationPerfect ForMeditation practitioners experiencing difficulty or overwhelm in practiceYoga and meditation teachers wanting to develop trauma-informed teaching skillsMental health professionals integrating mindfulness into their workAnyone with a trauma history exploring meditationParents helping children develop emotional regulation skillsAnyone interested in understanding the intersection of meditation and mental healthFeatured GuestDavid Treleaven, PhD is a writer, educator, and trauma professional specializing in trauma-sensitive mindfulness. His work helps meditation teachers and practitioners understand how to work skillfully with trauma in contemplative practice. He's trained thousands of meditation teachers worldwide and his resources include The Trauma Sensitive Mindfulness Workbook and various online trainings.Find David at: davidtreleaven.comResources MentionedThe Trauma Sensitive Mindfulness Workbook by David TreleavenWidening the Window by Elizabeth StanleyTeachers referenced: Tara Brach, Jack Kornfield, Rick HansonFree trauma-informed meditation webinar available at davidtreleaven.comJoin the ConversationHave you experienced challenges in your meditation practice? What tools help you regulate when practice becomes overwhelming? Share your experiences on social media using #meditatewithmerylDisclaimer: This podcast is for educational and informational purposes only and is not a substitute for professional mental health treatment. If you're experiencing trauma symptoms or mental health concerns, please consult with a qualified mental health professional.Learn more and sign up for Nature's Reflection: A Meditation and Forest Bathing Retreat happening October 23 - 26 here: https://www.hambidge.org/workshop-schedule/natures-reflection-a-meditation-and-forest-bathing-retreatSign up for my newsletter at http://eepurl.com/jjPrV2 to receive free mini meditations and soundscapes each week, along with creative musings and more.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 Brianna Nielsen for production and editing support. Find her at:https://www.instagram.com/itsbriannanielsenThis 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.

Just the Meditation - Join host Meryl Arnett for a profound 15-minute guided meditation that uses advanced breathing techniques to move you from linear thinking into expansive, timeless awareness. This practice progresses from structured spine breathing to flowing circular breath, ultimately releasing into pure presence.What You'll Experience:Complete guided meditation moving through three distinct phasesLinear spine breathing to establish awareness and rhythmCircular breathing technique that dissolves time boundariesExtended period of unguided timeless meditation (7-8 minutes)Gentle integration and return to ordinary consciousnessPerfect For:Experienced meditators ready for deeper practicesThose curious about advanced breathing techniquesAnyone seeking to transcend time-based thinkingPractitioners wanting to explore non-linear meditation statesPeople interested in the relationship between breath and consciousnessReady to explore the depths of circular breathing and timeless awareness? Find your meditation seat and join Meryl for this transformative journey beyond linear time.Learn more and sign up for Nature's Reflection: A Meditation and Forest Bathing Retreat happening October 23 - 26 here: https://www.hambidge.org/workshop-schedule/natures-reflection-a-meditation-and-forest-bathing-retreatSign up for my newsletter at http://eepurl.com/jjPrV2 to receive free mini meditations and soundscapes each week, along with creative musings and more.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, sound design, and editing; and thank you to Brianna Nielsen for production and editing support. Find them at:https://www.nickcmcmahan.comhttps://www.instagram.com/itsbriannanielsenThis 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.

A meditation perfect for fall - Host Meryl Arnett shares a deeply moving story of witnessing three ancient ginkgo trees releasing all their golden leaves at once—a moment so magical that families stopped their cars to stand beneath the "snow" of falling leaves. This beautiful memory becomes the foundation for a 10-minute guided meditation on the art of letting go.What You'll Experience:A gentle 10-minute meditation perfect for beginners and experienced practitionersImmersive forest soundscape with rustling leaves and peaceful bird songsTree imagery for grounding, stability, and knowing when to releaseThis practice is Perfect For:Anyone struggling with overthinking or mental loopsPeople seeking stress relief and anxiety reductionThose new to meditation looking for accessible, nature-based practicesExperienced meditators wanting seasonal inspirationAnyone feeling stuck or needing to practice release and surrenderSeasonal Reflection:This meditation is particularly powerful during autumn when nature demonstrates letting go all around us. However, the practice of releasing thoughts like falling leaves is relevant year-round for anyone seeking mental clarity and emotional freedom.About the Soundscape:Features authentic forest sounds from Emmy award-winning acoustic ecologist Gordon Hempton including gentle breezes rustling through leaves and peaceful bird chatter, creating an immersive natural environment that supports deep relaxation and mindful awareness.Ready to learn the art of letting go from nature's wisest teachers? Find a comfortable seat and join Meryl for this touching meditation inspired by the magic of ginkgo trees and falling leaves.Learn more and sign up for Nature's Reflection: A Meditation and Forest Bathing Retreat happening October 23 - 26 here: https://www.hambidge.org/workshop-schedule/natures-reflection-a-meditation-and-forest-bathing-retreatSign up for my newsletter at http://eepurl.com/jjPrV2 to receive free mini meditations and soundscapes each week, along with creative musings and more.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 Gordon Hempton for today’s nature field recordings; and thank you to Brianna Nielsen for production and editing support. Find them at:https://soundtracker.com/https://www.instagram.com/itsbriannanielsenThis 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.

The Fall Equinox is a time of balance, and today's episode is a practice devoted to cultivating this balance for the colder, darker months ahead.Join guest host Eve Payor from Singing Pines as she guides you through an authentic forest bathing experience rooted in the Japanese practice of Shinrin-Yoku. This isn't about hiking or exercising—it's about mindfully receiving nature's healing gifts through all your senses.What You'll Experience:Complete guided forest bathing session you can do anywhere—even indoorsScientific evidence behind nature therapy's powerful health benefitsSensory awareness practices connecting you to the "more than human world"Three focused invitations: observing motion, connecting with water, and greeting treesReflection opportunities and journaling prompts throughoutThe Science Behind Forest BathingResearch led by Professor Yoshifumi Miyazaki at Chiba University reveals forest bathing:Significantly lowers stress hormones, blood pressure, and heart rateBoosts immune system through phytoncides (tree essential oils)Increases natural killer (NK) cells that fight infections and tumorsImproves cognitive function, memory, and creativityReduces risk of chronic diseases like diabetes and heart diseaseEnhances mood through negative ions found near water sourcesPerfect For:Those wanting to mark the Fall Equinox in a meaningful wayAnyone seeking natural stress relief and anxiety reductionPeople interested in science-backed wellness practicesThose wanting to deepen their connection to natureBeginners to forest bathing and nature therapyAnyone needing a mindful break from urban overwhelmWhat You'll Need:Access to any natural space (forest, park, or even potted plants)Optional: journal for reflectionOptional: cup of tea for the closing ceremonyWillingness to slow down and be presentPractice Highlights:This episode includes a full 30-minute forest bathing experience with guided sensory awareness, three distinct nature connection invitations, and built-in reflection time. Eve's gentle guidance helps you discover the healing power of simply being present with the natural world.Ready to experience the profound healing of forest bathing? Find your favorite natural space, grab a journal if you'd like, and join Eve for this transformative journey into mindful nature connection.About Guest Host Eve Payor:Eve is a certified guide through the Association of Nature and Forest Therapy and founder of Singing Pines, dedicated to sharing Mother Earth's healing power through guided nature experiences.Learn more and sign up for Nature's Reflection: A Meditation and Forest Bathing Retreat happening October 23 - 26 here: https://www.hambidge.org/workshop-schedule/natures-reflection-a-meditation-and-forest-bathing-retreatSign up for my newsletter at http://eepurl.com/jjPrV2 to receive free mini meditations and soundscapes each week, along with creative musings and more.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, sound design, and editing; and thank you to Brianna Nielsen for production and editing support. Find them at:https://www.nickcmcmahan.comhttps://www.instagram.com/itsbriannanielsenThis 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.