Body Awareness In Nature

During moments of heightened stress, anxiety and sadness, it can feel difficult to know what we need to do to take care of ourselves. When this happens, taking even just a short time to mindfully connect to nature and bring awareness to our bodies, may help to alleviate and manage those difficult moments.

This 8-minute mindfulness practice focuses on cultivating body awareness in nature. You are invited to find an outdoor green space such as your backyard, park, lawn, or forest. If you have access to trees, resting against one is an option to provide stability and support.

Transcript

Welcome to this mindfulness practice as we focus on cultivating body awareness in nature.

Sometimes we have moments of heightened stress,

Anxiety,

Or sadness.

In these moments,

It can feel difficult to know what we need to do to take care of ourselves.

When this happens,

Taking even just a short time to mindfully connect to nature and bring awareness to our bodies may help to alleviate and manage those difficult moments.

For this practice,

Find an outdoor green space to rest for the next few minutes.

This could simply be your backyard,

A park,

Or a lawn.

In your green space,

Find a comfortable position,

Either seated,

Standing,

Or laying on the ground.

If it's available to you,

Leaning against a tree may provide stability and support.

Your hands can rest gently on your lap or by your sides.

Finding a tall,

Relaxed spine.

If it's comfortable to you,

Close your eyes or find a soft,

Downward gaze.

Allowing your entire body to relax.

Letting yourself be present and have this time.

To begin,

Feel the contact of your body against the natural surface you are resting on.

Noticing the areas of your body that are making contact with the earth,

Grass,

Or tree.

Noticing the weight of your body.

Is it heavy or light?

Just noticing any body sensations that may be arising without judgment.

Bringing your attention to your natural breath.

Each inhale and exhale.

As you inhale,

Imagining roots growing from your body.

And with each exhale,

Imagining those roots connecting with the earth.

Deep inhale,

Growing roots.

Deep exhale,

Connecting with the earth.

Focusing your attention on the feel of the sun or breeze on your skin.

What temperature do you feel on your skin?

Are you cool or warm?

Just noticing with curiosity.

Bringing awareness back to your body resting on the earth.

What textures do you feel beneath your skin?

Noticing the feel of the earth,

Grass,

Or the bark of the tree.

How does it feel to rest your body in nature?

Perhaps taking a moment of gratitude to nature for being there for you.

And offering gratitude to your body connected to the solid,

Stable earth.

Lastly,

Ending with the breath.

Breathing in and breathing out.

Let's take the time to slowly end our meditation.

I welcome you to take three deep,

Slow breaths.

Beginning to bring your awareness back into your space and your surroundings.

Perhaps inviting mindful movement into your body.

Maybe moving your feet,

Feeling the contact of your feet to the ground.

Wiggling your fingers and your hands.

Perhaps taking a stretch,

Whatever feels good to you.

When you are ready,

Slowly open your eyes.