Mindfulness Day 10 of 21 - Experiencing Nature


It’s the start of the weekend, so I thought today would be a great opportunity to do a practice outdoors, if conditions allow. Being in nature can be a powerful catalyst for presence, and a reminder of our interconnectedness.

Today’s Practice

Pick a place outside to go to - it can be a park, a patch of grass - anywhere that invites a feeling of calm. If you’d like, you can take off your shoes and sit or lie down.

Start by closing your eyes and taking a few deep breaths.

Then, put your attention on the natural sounds around you. What do you hear? When your attention wanders, gently call your focus back to the sounds.

Next, feel the sun on your skin - your face, hands, arms or any place exposed to the sun. Remind yourself that all life and energy on earth comes from the power of the sun.

Now feel the air moving across your skin. Notice the specific parts of your body where you can feel wind - may be the tip of your nose, the back of your neck - stay here until you feel ready to move on.

Feel your body on the earth, keeping your attention on any part that is touching. Really connect with the earth, and feel how it supports you.

Now connect to your breath, paying attention to each inhale and exhale. Think of how each breath is a gift from the trees.

Open your eyes, and take in the scene around you. Notice where the light and shadows hit, take in all the colors, and notice movement. Practice seeing without judging.

Take some time to send gratitude to the earth for feeding, clothing, and housing us, for keeping us alive without asking anything in return, and feel this gratitude in your heart-center.

Have a beautiful day, and thanks for your practice!


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