It is best to listen to this exercise while spending time outdoors,
Surrounded by nature.
If this is not possible ensure that you have a view of an alive natural setting from where you choose to do this meditation.
Looking up with your eyes closed to begin with,
Taking some deep breaths to connect you with the present moment.
And now bringing your attention to the sounds of nature that catch your attention.
The breeze as it gently flows through the trees and rustles the leaves.
The sounds of birds,
Insects and other wildlife.
Finding a sound that is close to you to focus on for a moment.
Allowing yourself also to hear man-made sounds like vehicles,
Voices and the sounds of people doing all sorts of things.
Feeling peace with all the sounds that you can hear.
Not trying to filter anything out.
Fully accepting the sounds of your environment.
Opening your eyes now and taking in the beauty of the wilderness that surrounds you with a gentle breath.
Directing your attention to the colour green,
The most prominent colour in nature.
Taking in all the different shades of green that you can see.
Finding how different the colour green looks in the shade compared to when it's in direct sunlight.
Finding the lightest shade of green that you can and then the darkest.
Finding another colour to focus on now.
One that is prominent in your surroundings.
Perhaps brown,
Grey or white or black.
The other colours of nature.
Or can you see some vibrant flowers or foliage?
And then just scanning the area around you,
Taking in all the variations of your chosen colour.
Now changing your focus so that you are noticing movement.
Noticing only the nature around you that is moving from the wind or watching birds as they fly past or noticing insects as they move along.
Observing all the movements of nature around you.
Seeing the contrast of this movement against things that remain still.
Like man-made items and structures,
Vehicles and some things in nature remain still too.
Taking in everything you can see and just noticing what is moving and what is still.
And if you are able to now,
See if you can find a nearby stick,
Leaf,
Piece of bark,
Blade of grass or flower.
Take this item in your hand and study it.
Noticing how this plant grows and the shape that it forms.
Seeing your fingertips along the outside edge and rubbing it between your thumb and fingers to feel its texture.
Giving it a slight bend,
Seeing whether it is soft and floppy,
Brittle or hard and strong.
Feeling a great sense of wonder and appreciation for the landscape that surrounds you.
And just letting that item go now.
Finally bringing your awareness to your face.
Feeling the air around you as it caresses your skin.
There may be a strong breeze or very little movement.
Just feeling the air that you are immersed in as best you can.
Taking in some deep breaths once more,
Allowing that fresh oxygenated,
Wild air to enter your body and energise you.
Harnessing that energy from the nature around you to carry on with your day with gratitude and peace.
