10 Mindfulness in Nature activities you can try today.
For people of all ages, mindfulness is an important self-regulation technique. It can give us a sense of control, calmness, and focus. It's not necessary to practice mindfulness within the confines of a building. In fact, there are lots of chances to engage in mindful activities outside and in nature.
When you practise mindfulness in nature, you are in an incredibly supportive environment. Nature offers a soothing setting that encourages us to engage with our senses. It helps us to focus on the present moment and lessens stress and worry.
Here are some activities you can do to enjoy some of nature's restorative, rejuvenating, and mindful qualities.
Beach Combing
The sensation of having sand between your toes, the taste, sound, smell, and feel of the water, and the warmth of the sun. All of these are fantastic chances to engage the senses and connect with nature.
Simple yet potent techniques for developing mindful awareness include listening to the sound of the water while closing your eyes or feeling the texture of rocks that have been polished by the waves.
Another very soothing experience that can help to lower stress and anxiety is being near water. It's also a very natural setting to meditate because it promotes awareness and calmness while also being helpful for healing.
It's also a good idea to visit beaches and the shorelines of lakes, ponds, and rivers because they have a lot of natural beauty and interesting things to discover.
2. The wind’s touch
We frequently notice the wind when we are outside, but how often do we take the time to really focus on the mood it creates and the straightforward joy it can bring?
You can do this exercise while seated, standing, or moving around. To train your mind to focus a little more clearly the first time, I advise you to sit and close your eyes. With practise, though, you can use this technique whenever you like.
All you need to do is focus on the sensation of the wind on your skin. Even on a calm day, pay attention to how the air is constantly moving around you.
3. Mindful picnic
Thinking about your sensory experience while you eat is known as mindful eating. In other words, while you're eating, consider the way something feels, sounds, looks, and tastes. Try mindful eating with your picnic outdoors - how does it feel to be eating outside, amongst nature?
4. Barefoot Walking
Another excellent technique for enhancing your appreciation of the surrounding natural beauty is a walking mindfulness practice.
I advise you to master the art of barefoot walking to advance your walking meditation.
Simply take off your shoes and socks to start, then start moving slowly over whatever surface is in front of you.
The secret is to move very slowly while paying close attention to how each step feels. Try to pay attention to how it feels when your foot first contacts the ground and how it changes as you advance your foot to complete each step.
Consider as many specifics of each step as you can as you feel the grass, soil, or sand beneath you.
5. Take in the smells
The wide variety of smells we can experience in nature is one of its most beautiful features.
The majority of the time, we ignore these smells. We might remark that the air "feels fresh" without realising that this feeling encompasses a variety of possible smells.
As you try to identify these smells, take your time. It doesn't matter if you move to smell the flowers nearby or if you stick your nose in the air to smell whatever is drifting in on the breeze.
“Look deep into nature, and then you will understand everything better. ”
6. Take time to journal
Combining journaling, mindfulness, and the healing effects of nature is a wonderful way to enhance your well-being in general. Take out your pen and notebook and start journaling. Allow your thoughts to flow freely through you, or use one of the mindful journal prompts below:
I feel connected to/inspired by the natural world here...
In nature, I feel...
One intention seed I'd like to plant here is...
If keeping a journal is challenging for you, you could also use this time to doodle or write down any thoughts that come to mind. In other words, it's up to you what you do with your pen and paper. You could create a poem, a short story, or a drawing of a tree. Use the time to put pen to paper.
It's lovely how different each nature journal is. They are artistic manifestations of our unique interests and viewpoints on nature. Apart from nature, there is a wide range of what we are interested in writing or drawing on our pages, but all of the contents have one thing in common: they are all the outcomes of our sensory observations. Whether we are sketching/writing outside or using a photo or memory, our journals are full of notes about where we have focused our mindful attention (or a combination of all of these things). They are based on our perceptions of something's appearance/movement, sensation, smell, and/or sound.
7. Just Breathe
Our every breath is a gift from the natural world. We can gain a wonderful life lesson by being aware of this obvious truth.
Focus on your breathing for a moment. Where on your body can you feel the air entering and leaving? There, let your mind rest. Are you losing focus? Then simply just return to your breathing. Remind yourself that trees help us breathe by releasing oxygen and absorbing carbon dioxide. When we breathe, we take air from the environment and then give it back.
8. Listen to birdsong
Try to pay attention to all the sounds you can hear the next time you visit the Forest or are out in nature and can hear bird songs.
There will always be some birds that come through loudest, so start by tuning in to the noisy ones.
After that, pay closer attention to what you hear. Can you hear young chicks calling to their parents in the distance or just softly in the tree?
Uncertain about your bird songs? An excellent app provided by the RSPB will assist you in recognising each song. Every time you go to the forest, you could add to your journal the songs you hear.
You can fight the urge for your mind to stray into the past or to become preoccupied with something in the future by keeping your attention on what you can hear right now, in the present. Being mindful in this way.
9. Touch the earth
In your garden, a forest, a park, by the sea, or atop a mountain, stand, sit, or lie down. Bring your attention to the body parts that are in direct contact with the ground. What does it feel like to put your hand or feet on the ground and how does that feel against your skin? Do you feel the support of the ground?
Spend 5 or 10 minutes in one spot doing this and notice all the different feelings and sensations, then move to another spot - perhaps with a different surface (i.e. on to the grass, soil or perhaps on a tree).
10. Mindful photography
Use your camera to capture the scene around you in a mindful manner. Stop and really pay attention to the details of the surroundings. Notice the patterns, shapes, light and shadow.
Take time to frame each shot carefully. Paying attention to your breath before you clicker the shutter button to take the photo. Use your full awareness and presence.
These are merely a few illustrations of how to practise mindfulness in nature. Whether you engage in formal meditation or simply take a few minutes to intentionally check in with yourself, there are many different ways to practise mindfulness. Try out various techniques and approaches to determine which ones are most enjoyable and advantageous for you.
I sincerely hope you have enjoyed these nature mindfulness exercises. If you have any suggestions, please share them in the comments section.
