- The Three Keys to Nature Connection
- Learn 'Owl Eyes' for deeper nature connection and stress management
- Sensory exercise in nature to reduce stress. manage anxiety and reconnect
- How many senses do we have? An experiment in a hollow tree!
- Have you ever smelt the bark of a tree?
- Take an Awe Walk with me
- Fractals in nature
- Look out for lazy labelling!
- Create an Autumn Nature Mandala
Practising mindfulness in nature
The Elements Meditation draws inspiration from the four classical Elements – Air, Fire, Water, and Earth. You can listen to it anywhere, but it works best if you're outside, as it’s intended to help reveal your intimate connection with the natural world.Walking
Walking meditation is a traditional practice and is perhaps best done in nature. In essence, walking meditation involves paying full attention to each step. If it's safe to, you might choose to go barefoot. It's a good idea to set an end point for your walk in advance, say about 12 to 15 metres away. You might decide to walk to a certain tree or lay a simple marker on the ground. Walking meditation on a beach is lovely, and if it has a breakwater you can use that as your end point.
When you're ready to begin, stand comfortably with your eyes open. Look at the ground a few metres away from you with a relaxed gaze. Become aware of how you're standing. Check that your weight is evening distributed and sense the pressure of the ground on the soles of your feet. Start walking slowly, paying attention to the changing sensations. It can feel a bit odd at first, so watch for any tension. Try to stay relaxed. If you find you're getting caught up in thinking, just bring your awareness back to the sensations in your feet. Everyone gets lost in thought sometimes, so just relax and don't give yourself a hard time about it!Feel each foot touching the ground. If it helps, silently say 'touching' with each step. Be aware of each phase of walking; lifting your foot, moving it forward, placing it on the ground. Find a pace that's comfortable for you. Notice what's around you but try to keep your focus on the sensations of walking. Stop when you reach your marker. Bring your attention your breath, feel both feet on the ground and if you'd like, have a stretch.
I've recorded a short (11 minute) guided walking meditation.
You might also like the Embodied Pathways Podcast, which has interviews about nature connection and ideas about things to try.