Nurtured By Nature
Last Friday was the first official day of summer in the northern hemisphere. I marked the day in the same wonderful way I’ve been doing for the past few years: I went outside to experience 20 minutes of being fully mindful in nature, guided by “Connect with the Natural World”—a lovely meditation meant to be experienced outdoors. Each time I do this meditation, my awe of the natural world is reawakened. I’m also astonished by how incredibly grounded, calm, and restored I feel in such a short time. It’s like a mini vacation—but free, with no traveling required.
Being in nature brings peace, beauty and healing into our lives. It slows us down, calms our nervous system, and helps us feel connected to something greater than ourselves—all key ingredients in fostering optimal emotional and physical health.
“Connect with the Natural World” was created by therapist, meditation teacher, and certified Mindful Outdoor Guide, Katie Dutcher. Katie explains that practicing mindfulness outdoors affects us so powerfully because nature is our home. “Humans have only lived life inside buildings with electric lights for a small fraction of our time on this planet. Deep within each of us, there is a connection to the Earth and all its beings because we are part of this web of life. When we take time to remember and embody this, we can experience much wonder, belonging and connection.”
For me, doing Katie’s meditation has become an annual re-set that reminds me to embrace nature’s gifts more consciously during my dog walks, hikes, and even simply when I’m headed to the mailbox. Below are Katie’s wise and wonderful tips for practicing mindfulness in nature anytime, followed by a link to our Quest for Eternal Sunshine “Mindful in Nature” free resource, which includes her 20-minute and 10-minute guided outdoor meditations.
Katie’s “Mindful in Nature” tips:
Settle yourself.
When you first go outside, close your eyes and take a few deep, slow breaths to shift gears and settle yourself in the present moment. Become aware of your feet on the ground, the sky overhead, and your surroundings.
Slow down.
The more you slow down, the more you will notice, and the more you will experience the relaxed pace of the natural world. Follow the encouragement of Buddhist teacher Thich Nhat Hanh, who invites us to, “Walk as if you are kissing the Earth with your feet.”
Activate your senses.
Begin by taking each sense in turn: What can you see close by and far away? What can you hear close by and far away? What can you feel? What can you smell or taste? Pause one by one to bring each sense “online,” open and ready to be wowed by the world around you.
Let your curiosity lead you.
Let yourself roam without a destination, just going where you feel yourself drawn to go, pausing often. When you hear, see, smell, or feel something that intrigues you, move closer and take it in!
Make changes.
To find the newness in the everyday, find ways to do things differently than you normally do. Change your perspective by lying on your back and looking up at the clouds, or by lying on your belly and looking down at the grass, sand, rocks or soil. Go someplace new, or to a familiar spot at a different time of day—what is it like at dawn or under moonlight?
Sense inside.
Periodically, take time to close your eyes and send your attention within. What do you feel in your body? What emotions arise? What thoughts do you have? Let yourself feel the impact of the experience.
Set a closing intention.
Take a moment to notice any sense of appreciation that is arising. You might place your palm on the earth or make another sign of connection and gratitude. Include in your gratitude a sense of appreciation toward yourself for making time for this restorative experience. Carry the gifts you received throughout your day and beyond.
