Mindfulness Outdoors
Almost every week, Strategic Nature, LLC hosts a twenty-minute online mindfulness program to help participants practice pausing and returning to the present moment, so they can continue with the rest of the day feeling recharged and more aware.
This week, I took a break from the group session to spend some time outdoors. Focusing on the outdoors inspired me to prepare this 7-minute guided mindfulness practice. The act of going outside, even for a few minutes, can be a tremendous opportunity to reset.
I invite you to check out this recording and head outside for your own mindfulness outdoors experience.
Mindfulness Outdoors
Decide to go outside. It is one thing to think you should go outside and quite another to actually go outside. It doesn’t have to be for long, even a couple of minutes can change your perspective.
Notice the transition between indoors and outdoors. Intentionally open the door. Notice that you are holding the door handle. Notice as you walk across the threshold from inside to outside. Tune in to the feeling of the air as you go outside.
Find a comfortable place to stand. Find a spot nearby where you are comfortable, where you can feel safe and at ease. Notice your feet on the ground. Can you feel the contact that you make with the ground? Feel the sides of your feet, your toes.
Tune in to your breath. Notice that you are breathing. Notice where the breath is most obvious. Where is there ease in the breath? You don’t have to force a particular type of experience. Just notice whatever is here without judgement or evaluation.
Bring your attention to your thoughts. Maybe, your thoughts are loud, fleeting, busy, calm, repetitive, or something entirely different. Whatever they are, see if you can greet them with a gentle curiosity. At any time, you can return to the feeling of your feet on the ground or the gentle movement of your exhale.
Shift your attention to the sounds around you. Notice whatever sounds are present. Notice any thoughts that might arise as you tune into the sounds. Greet them with a gentle curiosity and allow them to be there just as they are. You don’t have to force anything away.
Scan the area around you. If your eyes are closed, open them. Allow your gaze to move around freely for a few breaths. Settle your gaze on one thing, maybe clouds above or a nearby plant. It doesn’t need to be anything you consider note-worthy.
Return your attention to your feet. Bring your attention back to your feet. Notice how it feels to stand on the ground. Feel the support of the earth. With your next breath in, imagine that you can bring all of the support of the earth into your whole body.
Close this practice. Take one more breath in and with your exhale, allow whatever ease and connection you felt during this practice to soak into your body. Imagine that you can carry that with you for the rest of the day.
If you benefited from this practice, stay tuned for future articles about mindfulness and the outdoors. You are also invited to join our almost weekly online mindfulness group on Thursdays at noon (PST). You can register here, and use code PAUSE, if it’s your first time practicing with us.
