It's summer and we get to be outside so much more than usual.
So today we're going to explore these experiences of being outside and really allowing them to sink in.
So this practice is intended to be done outside,
Perhaps on your balcony or in the park or in the middle of the forest.
Wherever you are,
We are practicing receiving the pleasures of nature that is constantly on offer for us to notice.
So you can start this meditation by finding a comfortable posture,
Whatever that looks like for you.
Perhaps you're sitting upright or even lying down,
Being in a way that will allow you to fully soak up this experience.
You can check in with your physical body.
Are there any places of tightness or tension that you can breathe some release into right now?
So to begin,
We can notice something that is obvious.
Perhaps the sun's warmth on your face or the breeze brushing past you.
Take a moment to deliberately notice what is going on in the natural world around you right now.
Simply sink into this experience and enjoy it.
We can open up to the sensation of touch.
There might be some part of your skin,
The soles of your feet or your legs that are in contact with the earth beneath you.
Can you notice what this feels like?
Resting here,
Supported by the earth and finding some appreciation for this feeling.
And then we can open to our other senses.
Can you notice what you're hearing right now?
Perhaps wind is rustling in the trees or there are birds singing.
And can you notice what you're smelling?
Perhaps there's a freshness in the air for you to notice and appreciate.
What is available for you to notice right now outside?
That when you take the time to notice,
Is there something that you feel really grateful for?
Taking each moment to just linger and rest in this feeling of being outside.
Perhaps you're feeling warm and you're taking in these experiences that nature is putting on offer.
Really savoring the experience of just being here.
Letting yourself just be here,
Enjoying these simple pleasures.
If you find that your mind has wandered into thinking about your day,
Past,
Present or future,
Simply notice that and return to the predominant sense store that's calling your attention.
There may be a sense of rushing or impatience that comes with this slow appreciation of nature.
You can notice if that's arising for you and remind yourself that these are your 10 minutes to just appreciate the good that nature has to offer.
We are so often leaning forward into the next moment,
Hoping for more pleasure,
More enjoyment,
More.
What if we can just feel gratitude for what is here in this very moment?
What's that all things are here to be noticed and appreciated?
Perhaps it's cool air running through your hair or warm sunlight on your face.
Whatever it is,
Rest in the awareness of this experience of being outdoors.
You can take the last few moments here to switch these feelings of gratitude for the nature that's around you to gratitude for yourself for taking the time to deliberately notice and appreciate the simple experiences of being in and with nature.
And as we end this meditation,
You can slowly open your eyes,
Register whatever it is that you're seeing,
Enjoying this careful attention for a few more moments with the eyes open.
Thank you for your practice.
