Practicing Mindfulness in Nature
Mindfulness is about paying attention to the present moment without judgment and calming your mind. Nature provides the perfect backdrop for this practice.
You don’t need to hike into a remote wilderness or up a mountain to give it a try, a local park, your garden, a beach or a nearby woods can all be places to go and spend time in nature. Choose a time and place where you’re less likely to be disturbed by crowds or noise to practice mindfulness in nature.
You then need to consciously engage your senses.
Close your eyes and tune into the sounds around you. The rustling of leaves, the chirping of birds, the gentle flow of water. Notice the subtle variations and nuances of these sounds.
Open your eyes and observe the details of your surroundings. Why not try mindful observation by picking a leaf or object and examine the object with curiosity and attention. Notice its shape, colour, texture and if your mind wanders, gently bring your attention back to the object.
Inhale deeply and notice the scents of nature. The earthy aroma of soil, the sweet smell of blossoms, the fresh scent of rain.
Feel the textures around you. The rough bark of a tree, the smooth surface of a stone, the cool dampness of moss. Pay attention to the sensations on your skin.
If you’re in a safe environment, you might even consider tasting edible wild plants that you know are safe. Always be sure to properly identify any plants before consumption and I recommend that if you are new to this then go out with a Forager first.
Its easy to try and practice mindful walking by slowing down and walking at a leisurely pace, paying attention to each step. Feel the ground beneath your feet and notice the shifting weight as you move. Try and synchronize your breath with your steps. Inhale for a few steps, exhale for a few steps.
If you are in the right place it can be great to take your shoes off and connect with the earth. Grounding, also known as earthing, is a wellness practice that involves direct contact with the Earth’s surface, like walking barefoot on grass, sand, or dirt. The theory is that this connection to the Earth’s electrical charge can reduce inflammation, improve sleep, and ease stress.
Another great technique is to practice mindful sitting by finding a ‘sit spot’ in nature that you can spend a few minutes in on a regular basis. Like a meditation, close your eyes and bring your attention to your breath and notice the rise and fall of your abdomen. When thoughts arise, acknowledge them without judgment and gently return your focus to your breath or the sounds of nature. If you remain still and quiet then you won’t be a threat to wildlife and you will be able to observe more animals and insects getting on with their day to day life. The sit spot can be re-visited during the different seasons and you observe and appreciate the changes to the environment.
By incorporating mindfulness into your time spent in nature, you can unlock a deeper sense of connection with yourself and the world around you. Doing this can reduce stress and anxiety and improve your mood and increase focus and concentration. Mindfulness practice promotes a shift from the “fight-or-flight” response (sympathetic nervous system) to the “rest-and-digest” response (parasympathetic nervous system). This leads to a slower heart rate, lower blood pressure, and relaxed muscles, promoting a sense of calm and well-being.
Spending time in nature, especially when combined with mindfulness, has been shown to decrease cortisol levels (the stress hormone) too.
So why not give it a try?
Have a look too at our Forest Bathing blog: https://wellbeingwalk.co.uk/forest-bathing-whats-all-this-about/
Or find our more here: https://www.mindful.org/what-happens-when-we-reconnect-with-nature/
At Wellbeing Walks we can bring along a trained Nature Connection Facilitator to help you and your group learn more about these mindful practices and weather permitting we can try nature based meditation.
Check out some of our example events here:
Hiking, Yoga and Sound Baths in the Peak District – Wellbeing Walks – Out the office into nature
Walking and Wild Swimming in the Lake District – Wellbeing Walks – Out the office into nature
The Wellbeing Walks Team
