In this 10‑minute guided meditation, Tommy Casano, founder of Outdoor Body, leads listeners through a mindfulness practice set in the Hall of Mosses section of the Hoh Rainforest in Olympic National Park. The session begins with an invitation to close the eyes and focus on the sound of summer rain, followed by a series of deep‑breathing cues (inhale through the nose, exhale) and gentle reminders to let go of worries, anxiety, and stress. Throughout, speakers encourage listeners to simply listen to the rain, feel the breath, and allow the natural environment to dissolve mental tension. The meditation concludes with a reminder that this short practice can be repeated anytime, reinforcing the benefits of nature‑based mindfulness and promoting mental freedom.
Chapters
Welcome everyone, I'm Tommy Casano, founder of Outdoor Body. We're in Olympic National Park in Hoh Rainforest.
We're in the Hall of Mosses section and it is beautiful summer rain, perfect time for mindfulness in nature.
And what we're going to be doing is just closing our eyes and listening to the sounds of the rainforest and just taking time to ourself.
10 minutes, that's all. Just listening to Mother Nature, the rain coming down.
Sounds are beautiful.
And with mindfulness and meditation, try not to think about too much. All the worries, the anxiety, stress, whatever you have going on in your life, just let the rain and let nature just dissipate that as much as it can.
And just let whatever happen, happen.
It's your time to be free.
It's your time to just listen to the rain.
So we're going to start by taking 3 really deep breaths.
So inhale through the nose Exhale. Inhale through the nose.
Exhale.
One more time, inhale through the nose and exhale.
Slowly close your eyes.
Just listen to the sound of the rain. Now slowly take a deep breath through your nose.
Let it all out.
Deep breath through your nose.
Let it all out.
One more time, deep breath through your nose.
Let it all out.
Slowly open up your eyes.
Thank you for joining me in Ho Rainforest in Olympic National Park for the mindfulness in nature, listening to the beautiful summer rain. Remember, you can do this 10-minute mindfulness in nature anytime, any point of the day.
Help free your mind, free you from from anything that's going on in your life.
So thank you, and I'll see y'all next time for the Outdoor Body: Mindfulness in Nature.
