Tree Yoga School · Practice beside a tree

River Birch · About five minutes

Notice change. Find your footing.

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

Find a comfortable place.

Sit or stand on stable ground in a permitted place, keeping your usual supports. A bench, wheelchair, or accessible path is enough. Keep paths clear and let your breathing stay natural. There is no need to touch the tree.

  1. Choose steady ground

    Stay on a stable, permitted path away from steep or slippery banks. Sit or stand comfortably with your usual supports; a planted river birch works just as well.

  2. Look at two textures

    Find two patches of bark or two parts of the canopy. Let your eyes move between them. Keep all bark and leaves attached.

  3. Notice your response

    Bring a recent change to mind. Notice your first response without needing to settle it. Keep breathing naturally and return your gaze to the tree whenever useful.

  4. Allow one adjustment

    Choose one practical adjustment that fits your present circumstances. It might be a different pace, a request for help, or a little more time.

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

Which small adjustment would help you meet what is changing?

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