Meditation Outdoor Use Step by Step Guide
Mindfulness Meditation: Outdoors Use
1) Find a tranquil spot outdoors that resonates with you and make yourself comfortable
This could be a local park, a historical site or anywhere in the local community that feels good to you.
2) If you are sitting upright or on a chair, just make sure your spine is nice and straight
Shoulders should be relaxed without tension.
3) If it is safe to do so, close your eyes and allow yourself a moment to settle
Allow the external world to just fade a little and relax.
4) Draw your attention to your breath and just become even more aware of it
Aim to slow the breath and watch it become more gentle, relaxed.
5) Breathe in and focus on what you can smell
That unique scent that is all around you enveloping you and becoming part of your environment. How would you describe it? Can you notice anything different?
6) Breathe in and focus on what you can hear
What are the sounds around you? Maybe you can hear the wind, birds flying around you, the land speaking to you as you are present through all the folds of time…
7) Now, breathe in and focus on what you can feel
Can you feel the air on your skin? How would you describe it? Notice the feeling of the sunlight on your skin… maybe the grass or ground beneath you, maybe it’s a bench, a stone, the bark of a tree.
8) Exhale gently
Releasing any feelings of isolation you have had in the past or present, as you are connected deeply with the generations who’ve shared this community over time.
9) You can choose to open your eyes now
Focus on what you can see but keep your gaze soft. If you are seeing it for the first time… how would you describe it?
10) You can move around a little now with open eyes
Move slowly, mindfully, feel the earth beneath you, how does it feel?
11) Gradually come back to your starting position
Place one hand on your heart and one hand on the ground, earth or whatever is near you, and feel the heartbeat of the ages, transporting yourself through time.
12) Gradually, in your own time, introduce a little movement to your fingers and toes
Reconnecting with the present time, still deeply connected to the past, and everything around you.