Spending time outdoors and in nature can be nourishing,
Soothing,
And restorative.
It can help you put things into perspective.
And with focused observation and curiosity,
It can foster a new relationship with the outdoors,
Or with a specific outdoor space.
A connection that's always there,
But so easily forgotten or ignored when you get caught up in your everyday routines and tasks and responsibilities.
The outdoor world can be your sanctuary.
A place for you to retreat to.
A place to relax and recharge.
This meditation is designed to help you connect with the natural environment.
It's meant to be listened to in an outdoor setting.
Somewhere out in nature is best,
But you can also use it in any outdoor space.
As long as you can see the sky or the clouds above,
Feel the outdoor air on your face and the ground beneath you,
Then that'll work.
So to begin,
Find a comfortable position,
Seated upright.
And with your eyes open,
Take in a full,
Deep breath.
And on the release,
Allow yourself to settle in and relax.
Take another deep breath in through your nose,
And then exhale through your mouth with a little force.
Letting your shoulders drop down a little.
Continue breathing at whatever pace feels right for you.
And gently let your chin drop and your head roll forward,
Feeling a stretch through the back of your neck.
Go ahead and roll your head from side to side in a way that helps you loosen up your neck.
And on the next inhale,
Slowly raise your head back up again.
And then gently turn your head to the right,
So that you're looking over your right shoulder,
As far as you can go without straining yourself.
Again,
Keeping your eyes open,
I invite you to take a full,
Sweeping look around you.
Slowly rotating your head from right to left,
As far around as is comfortable for you.
Taking in all of the scenery around you,
And noticing as much detail as possible.
Continue to look around and take an inventory of what you see.
What surrounds you?
Noticing whatever catches your eye.
What is it that you're looking at?
What is it that you're feeling?
What is it that you're feeling?
Noticing whatever catches your eye.
As you look around,
What colors stand out?
What's the furthest thing that you can see?
What do you see if you look up above you?
What's below you and right next to you?
In this wonderful outdoor space,
Is there any wildlife present?
Birds,
Insects,
Mammals?
Really become familiar with all of the details of this place.
As if you're memorizing it,
So that you could create a detailed map of this place if you wanted to.
Now take a moment to consider what other living beings are here with you,
But are hidden from sight,
Unseen,
Microscopic,
Or perhaps underground.
Consider how you are one of many living beings spending time in this place right now,
Coexisting in this moment.
Take a moment to quietly thank all of the living beings that are present for allowing you to share their space.
Looking around you again,
Try to imagine how this place has changed over time.
What parts of the landscape have likely been here for a long time?
What parts are more recent?
How do you imagine the plants and the wildlife have changed over time?
It's okay if you don't know the answer to this.
Simply imagine what has changed and what has persisted as you're looking around you.
And now we're going to tune into our other senses to really immerse ourselves in this place.
To heighten your other senses,
I invite you now to gently close your eyes.
Or if you decide to keep your eyes open,
You can close your eyes and imagine what you're seeing.
Imagine what you're seeing.
Now close your eyes.
Or if you decide to keep your eyes open,
Pick a spot to focus on and simply soften your gaze to allow your eyes a chance to rest.
And we'll begin by tuning in to the sense of hearing.
What sounds can you hear right now?
What are the sounds that are near you?
What sounds can you hear in the distance?
Try to identify as many different sounds as you can.
Now tuning in to your sense of smell.
Do you notice any particular smells in this place?
Is there a scent in the air,
Either faint or strong?
Breathe in the smell of this place with your next inhale.
Now pay attention to what physical sensations you feel in this place.
Are you touching anything?
What's the temperature?
Is the air warm or cool?
Can you feel a breeze on your face?
Or is the air still?
With your eyes closed,
Can you sense where the sun is at in the sky?
Even if it's cloudy where you are,
See if you can sense where the sun is.
You can even turn your head to face the sun if it feels right.
Feel the presence of the ground holding you up.
Notice the support it gives.
Feel the live energy of the earth.
Notice whatever physical sensations you're feeling while you're in this place.
Take a deep breath in and release with a smile.
Feeling your shoulders drop and your body relax.
Now let's take it all in.
When you're ready,
You can slowly open your eyes and look around you once again.
Noticing the sights,
The sounds,
The smells,
The sensations.
Notice it all and take it in.
Notice if you can feel the air around you.
Notice it all and take it in.
Notice if you're experiencing this place in a different way now.
Are you seeing this place differently?
Do you feel different?
Notice how you're feeling right now as you experience this place.
Maybe you're feeling relaxed,
Calm,
Content.
Stay with these feelings and sensations and enjoy them while you continue breathing slowly and gently.
Now as you're experiencing these feelings and sensations associated with this place,
Know that you can carry them with you and you can recall these feelings by simply taking a few moments to imagine yourself in this place again.
Or find another time to be present outdoors and observe the natural world around you.
Thank you for joining me today and take good care.
