10 Min Nature River Meditation to Calm the Mind in Zion National Park

23 Aug 2022 · 13 min

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12:47

In this 10‑minute guided meditation, Tommy Cassano, founder of The Outdoor Body, leads listeners through a mindfulness practice set beside the Virgin River in Zion National Park. The session begins with an invitation to find a comfortable, quiet spot, followed by three rounds of deep, nasal breathing. Listeners are then instructed to close their eyes and simply listen to the natural sounds of the river for the remainder of the session. The meditation concludes with a gentle reminder that this short, nature‑based mindfulness practice can be repeated anytime, encouraging regular use for mental calm and freedom.

Chapters

Welcome to Zion National Park. I'm Tommy Cassano, founder of The Outdoor Body. And we are here for our mindfulness in nature, giving ourselves freedom of just 10 minutes to listen to the virgin river, the sand, sounds that nature has provided us here in Zion National Park. Grateful for you to join me in Zion right now. So find a nice comfortable position and place that's nice and quiet. And we're just going to be closing our eyes for 10 minutes listening to the Virgin River. We're going to start off by 3 deep breaths. We're going to start in 3, 2, 1. So deep breath. Deep breath through the nose. Let it all out. Deep breath through the nose. Let it all out. One more time. Deep breath through the nose. Let it all out. Now you're gonna gently close your eyes and just listen to the sounds of the Virgin River for the next 10 minutes. Slowly. Deep breath through your nose. Let it all out. Deep breath through your nose again. Let it all out. One more time. Deep breath through your nose. Let it all out. Gently open up your eyes if you haven't done so already. Thank you for joining me at the Virgin River in Zion National Park. Remember, you can do this mindfulness in nature at any point in time of the day, giving yourself just 10 minutes of freedom. Thank you for joining me, and I'll see you next time for the Outdoor Body: Mindfulness in Nature. Have a wonderful day.