Welcome to this mindfulness practice as we focus on connecting with our senses in nature.
Perhaps you've noticed that spending time in nature may make you feel different,
More present,
Curious,
Or calm.
Taking the time to intentionally connect with our senses in nature has the potential to ground us in the present moment and help us regulate our nervous system and emotions.
To get started,
Find a natural area such as a forest,
Park,
Or beach.
This could also simply be your backyard or an indoor space by a window or by plants.
In this area,
Find a comfortable position.
This could be seated,
Standing,
Or lying down.
In your comfortable position,
Find a tall,
Relaxed spine.
Perhaps have both feet flat on the ground,
And your hands can rest gently on your lap or by your sides,
Allowing your entire body to relax,
Letting yourself be present and have this time.
As we begin,
I invite you to take a couple of deeper breaths,
Finding the pace and the depth of your breath that feels supportive for you right now.
Take a moment to look around you and notice your natural environment.
What do you see?
What in nature are you drawn to look at?
Simply observing what it's like to be in this place right now.
When you feel comfortable,
You can close your eyes or find a soft,
Downward gaze in front of you,
Bringing your attention to your body,
Noticing its weight and connection with the ground.
Perhaps moving your body slightly by shifting the weight from one area to another until you feel comfortable.
As you breathe,
Feel the air flowing through your nose or mouth.
Noticing any movement in the nose or mouth,
Or movement in the belly and chest as it rises and falls with each breath.
Bringing your attention to your sense of touch,
Noticing any sensations on your skin,
Different temperatures,
The feel of the sun or the wind,
Or the feel of your body against the surface you are resting on.
Moving your attention to your sense of hearing,
What sounds can you hear?
Noticing all the sounds that are around you.
Simply noticing without judgment.
Bringing your attention to the furthest sound and the closest sound.
Listening to the sounds that are between the furthest and closest sound.
Now bringing your attention to the sound of your breath.
Noticing how each inhale and exhale blends in with the sounds that are around you.
Now moving your attention to your sense of smell.
As you inhale,
What aromas,
If any,
Do you notice?
Just noticing with curiosity.
Simply allowing your experience to unfold just as it is.
Now bringing awareness back to your body.
With your eyes closed or open,
Relax your arms to rest on your knees or legs.
Slowly turn your gaze and your body to the right,
Noticing the feel of this direction.
Next,
Slowly turn your gaze and your body to the left,
Noticing how this feels.
When you are ready,
Bring your body and gaze back to center.
Take a moment to pause and ask yourself,
How do you feel in your body and in this moment?
Now let's take the time to slowly end our meditation.
I invite you to take three deep,
Slow breaths.
Beginning to bring your awareness back into your space and your surroundings.
Inviting mindful movement into your body.
Perhaps moving your feet,
Feeling the contact of your feet to the ground.
Maybe wiggling your fingers and your hands.
And if it feels good to you,
Maybe take a stretch.
When you are ready,
Slowly open your eyes.
