Finding time to get outside and enjoy the changing seasons can be difficult. Finding time to notice oneself and how one is doing is even more of a challenge.
Vietnamese Buddhist and peace advocate Thich Nhat Hanh encourages those who seek increased awareness to practice mindfulness, or the art of “keeping one’s consciousness alive in the present,” as he explains in the book, Miracle of Mindfulness. The following walking meditation encourages one to practice mindfulness by enjoying a nature walk.
Preparation for Nature Walk Meditation
Though meditation enthusiasts can practice this exercise by walking around the block, selecting a natural place, such as a park, botanical garden, lake, or forest may enhance the overall experience and the degree of relaxation achieved during the exercise.
If desiring a longer walk, packing a snack and water will offer provisions to ensure the experience is as comfortable and pleasant as possible.
Directions for the Nature Walk Meditation
To perform this walking meditation, one will need ten to thirty minutes of uninterrupted time and seasonally appropriate clothing and footwear for this exercise.
- Go outside to the desired place and stand up straight. Take three very deep, slow breaths.
- Pay attention to how the body is moving and feeling, and keep the breathing slow and deep. Walk as slowly as desired in any direction, even if there isn’t a footpath or walkway. Notice as the foot hits the ground with every step.
- Soak in all the details of the immediate environment – the breeze in the trees, flowers or plants, animals, a car driving past. Reach out and touch a tree, smell a flower, or anything else that is appealing.
- Keep walking and enjoying new sights and sounds as they appear, letting go of the old scenery to embrace the new.
- If desired, stop in a particular spot or scene that is appealing, such as a bench by the lake or under a brilliant orange autumn tree. Stand or sit in this area as long as desired.
- When ready, walk back to the beginning point slowly. To end, transition out with three deep breaths.
Variations of the Nature Walk Meditation
If weather does not permit, one might also practice mindful walking and breathing in a pleasant indoor setting, such as a museum or library, or even around the home.
This exercise might be used as a break at work. One might leave the work area or desk and walk around the facility outside or around the break room several times, focusing on breathing and walking as slowly and carefully as desired.
With some focus, one may enjoy nature, or any scenery, with mindful attention and a desire to relax, walk, and breathe.
For another exercise to increase awareness and relaxation, one may enjoy the Body Awareness Meditation. To focus more on breathing and relaxing in daily life, the Catch Breath Meditation may also be of interest.
Source:
- Hanh, Thich Nhat. Miracle of Mindfulness. Beacon Press: Boston, 1987.
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