Mindfulness meditation is a practice that involves paying attention to the present moment with openness and curiosity. It can help reduce stress, improve well-being, and enhance awareness. One way to practice mindfulness meditation is to do it in nature, where you can connect with the natural environment and appreciate its beauty and diversity.
To practice mindfulness meditation in nature, you can follow these steps:
- Find a comfortable spot in a natural setting, such as a park, a garden or a forest. You can sit on the ground, on a bench or on a mat. Make sure you are safe and undisturbed.
- Close your eyes or lower your gaze and take a few deep breaths. Notice how your body feels and relax any tension you may have.
- Bring your attention to the sounds around you. Listen to the birds, the wind, the water or any other natural sounds. Try not to judge them as pleasant or unpleasant, just observe them as they are.
- Shift your attention to the sensations on your skin. Feel the warmth of the sun, the breeze of the air, the moisture of the rain or any other sensations. Again, try not to label them as good or bad, just notice them with curiosity.
- Next, bring your attention to your sense of smell. Breathe in the fragrance of the flowers, the grass, the soil or any other natural scents. Be aware of how they affect your mood and emotions.
- Finally, open your eyes and look around you. Observe the colors, shapes and textures of nature. Appreciate its beauty and diversity. You can also touch some objects gently and feel their texture and temperature.
You can practice mindfulness meditation in nature for as long as you like. When you are ready to end your session, thank yourself for taking this time for yourself and thank nature for its gifts. You may feel more calm, refreshed and connected after this practice.
Today, Jane Negrych from The Sanctuary is going to guide us through a mindful meditation in nature :