Calming Mindfulness In Nature

If you feel stressed or anxious it can sometimes be hard to focus on your breath. In this short mindfulness meditation I guide you to tap into your sense and bring a sense of calmness into your body. Ideally you will do this practice outside, in nature, but if that's not possible I have recorded this outside so you can rest with the natural sounds of my environment.

Transcript

Taking a seat outside and just allow yourself a few moments to settle.

Allow your shoulders to soften.

Allow your hands and feet to just rest.

Just starting to take a look around you.

Noticing what you can see and really start to observe what you can see.

Noticing how plants or trees are moving or maybe observe their stillness.

Noticing different colors.

Noticing the color of the sky.

Are there clouds?

Are they moving?

Are there any shapes in the clouds?

Maybe you can see birds or people.

Just really bringing your focus to what you can see right now in this moment.

And if it feels comfortable to do so,

When you're ready you might like to close your eyes or just lower your gaze and allow it to soften.

And as you slowly shut down your sight for a moment,

Starting to notice what you can hear.

All the sounds around you.

Maybe you can hear voices,

Birds,

Traffic or power tools.

Just noticing what's there.

What can you hear?

You might like to notice which sounds are close to you.

And then noticing sounds much further away.

Bringing your whole awareness to what you can hear right now in this moment.

And gently starting to notice how you feel.

How you feel inside.

And noticing what you can physically feel.

What parts of your body are in contact with something?

How does that feel?

What are your hands touching?

Feeling your feet on the floor?

Maybe you can feel the air on your skin.

Does it feel warm or cool?

Maybe you can feel your clothes against your skin.

Just really starting to notice what you can feel and how you feel right now in this moment.

Feeling your body starting to rest and relax.

Feeling a sense of calmness coming back to your body.

And you might like to even say to yourself,

I am calm.

I am calm.

I am calm.

And you can stay with this mantra.

Or just allow yourself to take some time to rest and settle.

And just allow yourself to be right now in this moment.