Tune Yourself to Nature's Rhythms
Memorial Day weekend signals the launch of the summer season. With long, warm days beckoning us outside to exercise, play and simply relax, now is the perfect time to consciously reconnect with the beauty and healing energy of Mother Nature. I’m thrilled to mark this occasion by sharing one of my all-time favorite meditations: “Connect with the Natural World”—a 20-minute guided outdoor meditation led by Katie Dutcher, a seasoned meditation teacher and certified Mindful Outdoor Guide.
Katie starts the meditation with deep breathing to calm the mind and nervous system. As we walk and then sit, she guides us to activate all of our senses one by one, and to feel deeply connected to the earth. “Although I’ll be guiding you with my words today, your true teacher is the natural world," Katie says. “Invite yourself to engage with a childlike sense of curiosity and openness—as if you were discovering the place where you are for the first time. Whenever your mind wanders into the past or future, gently bring your attention back to the aliveness of this moment.”
It’s amazing how relaxed, restored, and peaceful I feel after practicing this meditation, and no wonder! There are actually many scientific studies confirming that time in nature provides a host of benefits: it quiets our brain, slows our heart rate, soothes our nervous system, reduces stress, supports our immune system, and increases our creativity.
I feel exceptionally grateful for Katie’s work, which is helping me more fully savor the miracle of being alive on this planet, as well as slow down and stay more aware and present in my daily life. With my already busy mind constantly overstimulated by the unrelenting torrent of information pouring in from the digital world, it’s been harder for me to get captivated by the subtle beauty of leaves swaying in a soft breeze, so her guidance has been immensely helpful.
I urge you to go outside and give the meditation a try. It’s downloadable, so you can listen offline (Katie advises us to only use one earbud, so our other ear is free to listen to the surrounding sounds, but with enough privacy, you can play it aloud.)
Below are some of Katie’s suggestions for experiencing nature more mindfully anytime. Happy summering in full connection with Mother Nature!
Myra
Katie’s tips to help awaken mindfulness in the natural world:
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 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 ramble 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 a Change: 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.
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.
