Mindfulness in nature
When you're stressed, overwhelmed or just in need of some time to yourself, there's no better place to go than the outdoors. Nature is full of beautiful sights and sounds that can calm the most active mind—and it's also free! So grab your hiking boots and get ready for some mindfulness with nature!
Walk in a woodland
Woodland is a great place to meditate and practice mindfulness. Walking through woodland is one of the best ways to get in touch with nature.
A woodland has many trees, bushes, and flowers. We can feel their roots going deep into the ground. We can see their branches stretching up towards the sky. The light filters through the leaves onto our skin, making us feel cool on hot days or warm when it’s cold outside!
Find a tree to sit under
Find a tree to sit under. Try not to overthink it and just feel/sense a calling to a tree.
Sit in a comfortable position, with your back straight and your hands resting on your knees or on your lap.
Take several deep breaths, inhaling through the nose and exhaling through the mouth.
Take a moment to just be present below the tree. Notice how your body feels against the tree and become aware of your sit bones on the ground below you.
Try to spend 5-10 minutes there with your awareness to the present moment - perhaps using your senses to take in the space around you. Initially with your eyes closed, allowing your sense of smell, hearing, touch and taste to become aware of the sensations in this space.
Gazing
Gazing is a simple practice that encourages you to focus on something for a few minutes. Start by looking at a tree or other object, like a cloud. Notice its colour, shape, and texture. As you watch it move with the wind, notice how the light changes as it moves across your field of vision. If your mind wanders (and it will), just gently bring yourself back to what you are seeing.
Sometimes it helps to have a prompt to help you with gazing such as looking for ‘motion’ - spotting things that are moving or have movement - or interpreting it as you feel.
Listening
Listen to the sounds of nature.
Listen to the sounds of birds.
Listen to the sounds of the wind.
Listen to the sounds of rain.
Listen to waves crashing against rocks or sand, or water splashing gently in a stream.
If you’re lucky enough to live near a national park or forest, try listening for animals as well—you might hear insects buzzing in nearby trees and bushes, birds chirping from high branches above you, or even a bear growling from far away!
Breathing
Breathing exercises are a great way to reduce stress and anxiety. They can also be done anywhere, so you don't have to worry about missing out on the benefits of mindfulness in nature by not having access to it all the time.
The following breathing technique is known as 4-7-8 breathing:
Place your tongue behind your teeth, making sure it's relaxed but not protruding
Close your lips and breathe through both nostrils for 7 seconds
Hold your breath for 7 seconds (your chest will expand)
Exhale slowly through parted lips over 8 seconds
Hugging a tree
Hugging a tree is one of the most relaxing things you can do. If you want to be close to nature, or just find yourself in need of some self-care, this is the perfect exercise for you!
When we hug trees we are essentially putting ourselves into their environment. They live in harmony with nature, so when we embrace them we become one with Earth and all its glory. This feeling of serenity and peace helps us overcome any negative emotions that may be present within us at that moment—it's like medicine for your mind!
Using nature for mindfulness can be very calming and rewarding
If you're like many people, you might find that being in nature is a great way to relax and clear your mind. This can be especially true if you have a busy life or work schedule that leaves little time for relaxation.
Another benefit of spending time in nature is that it can help inspire creativity, as well as give you a sense of inspiration and renewal. If you feel stuck on something creatively, going outside can help get those creative juices flowing again!
Lastly, being outdoors has been shown to reduce stress levels by increasing oxygen flow throughout the body while reducing anxiety-inducing hormones like cortisol and adrenaline.
Conclusion
I hope that this article has inspired you to put yourself in nature more often. I think we all need to do it more, and there are so many ways to do it! Whether it’s going for a walk in a woodland or finding a tree to sit under, there are so many possibilities. You don’t need anything special except maybe some good shoes if you go on long hikes where there may be rocks or mud. And don't forget about the animals living around us—they can be very helpful too!
