Nature’s Zen: 7 Secrets to Nature-Based Meditation Outdoors
We are human beings on this Earth. Our life is intertwined with the wind, the sun, the forests and water that surrounds us. If not us, our ancestors have lived in synergy with the natural world. So, it only makes sense that there is a deep connection that runs through us and connects us to nature. We have a relationship with the landscapes, the animals and plants. Even a blooming flower can bring great joy, if we fulfil meditation and nature connection.
As being mindful in nature has great benefits, in this article we will be taking you along mindfulness practice and guided meditation techniques to connect with nature. Through mindfulness meditation based on the natural environment, this article will clarify efficacy of nature-based therapy.
The Power of Nature-Based Meditation
What is Nature-Based Meditation?
Nature therapy is the use of the natural environment to increase mindfulness through different senses of the human body. Sight, smell, touch and sound or even perhaps taste can be used to feel more connected with nature and meditate on the experiences
If you have paid attention, you will notice that almost all temples and retreats are somewhere in the middle of a forest or on top of a mountain. This is because nature contains wisdom that can awaken people and ensure learning of self
Benefits of Combining Mindfulness and Natural Settings
Mindfulness meditation when done in nature is a force that can be used to begin spiritual journey on a whole new level. Experts in meditation believe that nature complements spiritual awakening because it is isolated and allows one to contemplate
Nature brings a vivid connection and you feel grounded as you conduct mindful walking or meditation training on mindfulness-based interventions. Besides, there are key physiological benefits of guided mindfulness in nature as well, which include decreasing blood pressure and improving immunity.
You Can Also Read: Boost Productivity With Mindfulness Meditation
Scientific Evidence: Nature Connection and Well-Being
Systematic Review Findings on Nature Exposure
Systematic review and meta-analysis are kinds of research methods that have been used to point out effects of mindful meditation on emotional regulation and other traits. Findings have revealed that depressive symptoms, anxious thoughts and feelings of isolation decline markedly when nature is included in meditation practice.
The defining feature that makes nature-based mindfulness practice from other forms of meditation is that depressive rumination decreases. This means that focusing on depressing and thoughts and being unable to stop those thoughts from coming into your head decreases due to effects of forest and nature connectedness
Meta-Analysis of Meditation in Outdoor Settings
When a person meditates in an outdoor setting, the main issue lies in providing a calm environment. It does not have to be nature-based, but a distraction-free calming zone within a meditation center, hospice or even workplace can help achieving benefits of outdoor meditation
One research on this topic conducted a randomised controlled trial on effects of outdoor meditation and found both positive and negative effects. Positive effects include enhancement of physical wellbeing and improvement in oxygen levels, blood pressure and even reduces muscle tension. However, negative effects include presence of traffic, airplanes and other things that can make meditation highly distractive.
3 Guided Meditations to Connect with Nature
1. Forest Bathing Meditation
This is a Japanese-origin nature therapy, in which more time in nature is spent by bathing in natural ponds or manmade bathhouses in the middle of nowhere. Simply remaining quiet and suspended in warm water, while being surrounded by trees is a calming experience that every of us should at least try once
2. Elemental Awareness Practice
In this mindfulness-based stress reduction method, four elements of Earth, Water, Fire and Wind are sensed in a trait mindfulness session.
Earth Element: focus on the solid elements in nature, like trees, ground and rocks
Water Element: focus on liquid aspects of nature that highlight cohesion and flow. This includes running water of rivers or standing water in a pond
Fire Element: anything that radiates heat can be used in this mindfulness intervention. Bonfire or heat radiated through your body
Wind Element: movement of the air and breath can be used to focus on wind element. Acknowledgment of wind through moving leaves or ripples caused on water by wind.
3. Sensory Immersion Technique
In the first two methods, we focused on vision in ensuring nature contact within a natural setting. However, when the vision is taken, only sense is left and sensory based attention restoration therapy in nature have numerous benefits. In this technique, you pass through 7 channels:
You Can Also Read: 108 Types of Meditation
Walking Meditation: Mindful Steps in Natural Landscapes
Mindful Steps in Natural Landscapes
Techniques for Mindful Walking in Nature
If you are someone with little free time, then mindful walking can be used to form a nature connection with significant effects on mental health. In this approach, mindfulness may seem harder to achieve as mindful walking can be done in a city park, where distractions are much more than a spot of nature far away from the city.
In such a situation, here are a few tips and tricks:
Pick times in a day when there is less activity. Before dawn, early morning or late at night can work
As you walk, do not be afraid to seem silly to other onlookers.
Check in with yourself before mindful walking
Walk and observe each and every detail
You can repeat gratitude meditation mantras or nature may be used to increase focus
Benefits of Moving Meditation Outdoors
One-session mindfulness meditation conducted outdoors through mindful walking can bring about significant effects on mental health. It has been noted that benefits of spending time connecting with nature can ensure a higher state of mindfulness, reduce stress and anxiety, as well as encourage and motivate a person. Future studies can bring more light on the exact benefits of mindful walking on wellbeing.
Overcoming Barriers: Making Time for Nature Connection
Time for Nature Connection
Practical Tips for Urban Dwellers
If you have been scoring low on the connectedness to nature scale, then it is likely that your exposure to natural environments is low and spending time in nature cannot be supported by your routine or location. If this is the case, then we recommend some outdoor natural setting that can help in remaining in the present moment while living in a city:
Parks, no matter how big or small can work
Simply sitting under a tree to meditate can bring connection from nature experience
Nature meditation can be done besides a body of water, like river or sea
Yoga studios and meditation centers provide open and calming spaces to meditate and a number of nature-based interventions will be present
Positive emotions can also be generated from religious centers. Churches, temples, mosques and other areas have a calm environment and are mostly welcoming to all outsiders
Incorporating Nature into Daily Routines
If none of the above options are feasible for you, then we recommend bringing nature into your home. In one study participants were asked the effects of exposure to nature, differentiated on the basis of nature outdoors and indoors. Findings did not specify any marked difference between main effect of calming energy between out and indoor effects, as anxiety and depression were positively impacted on the same scale.
To include nature in your life for improving mental health, try this:
Local community centers have multi-purpose rooms for spiritual purposes, so you can spend more time there
If you live in an apartment, then rooftop gardens are usually present. The terrace of an apartment can also be used to plant trees
If you are completely indoors without any terrace or balcony, then invest in some indoor plants.
The Ripple Effect: How Nature Connection Impacts Communities
Environmental Stewardship and Conservation
Meditation in nature does not only improve mental health, cognitive and emotional reactivity in a person, but combined positive effects on the community are also common. This is why, to feel connected and ensure positive effects of mindfulness, little snippets of nature throughout the city is bound to have positive effects
Social Benefits of Group Nature Meditation
Social benefits include formation of a community and positive relationships among people. Public spaces like parks and community centers can increase interaction with nature and also improve social ties, which is especially beneficial to children and adolescents.
Benefits of Spending Time in Nature
Children Enjoy with Your Parents
Immunity: immune system is positively affected by fresh air and sunlight that we receive in nature. Environmental psychology also has positive effects in creation of white blood cells
Sleep: research on mindfulness shows that effects of meditation, irrespective of when, where and how has positive effects on sleep. Quality of sleep improves and the person feels more rested
Creativity: contact with nature can increase creativity through mindfulness training. As you train your mind to focus on the little things, nature can inspire you to create art, whether it is through painting, singing, or photography.
Bring Nature Inside Your Home
Walking meditation, forest bathing and others require outdoor activities, but for indoor mindfulness based activities, there are a number of possible plant options to grow. These plants are easy to grow and do not die easily
Spiritual Retreat Centres
To fully immerse yourself in nature and forget the busyness of life, spiritual retreats are a great way to align your thoughts in the realm of spiritual, physical and social. Consistent with our previous discussion, spiritual retreats are not the only option, but if you can invest in one, then here are a few options:
Sisters of Mercy is a religious and spiritual retreat centre
Siddhayatan Spiritual Retreat plans retreats into India and Nepal
Retreat Guru can take you to 127 locations around the world
Luxury retreat centres, like Ananda in the Himalayas and Aro Ha in New Zealand are very well-known
You Can Also Read: Meditation For Spiritual Growth
How to Plan a Daily Routine Still Enjoying Variety and Spontaneity
Being spontaneous or following a routine are considered to be two ends of a spectrum. A person is either too rigid working only according to their routine or they are too frivolous and only do things at the whim. But, what most people don’t know is that nobody is that flexible or inflexible when it comes to practical routines. On some things people have to follow a routine and in others one can choose to be a bit more spontaneous. To allow yourself a good balance between both, we have these recommendations:
Leave of free time every day as part of your routine. In this free time, you can choose to be spontaneous like going out for a walk in the park or watching a movie in the cinema or just lying on the couch and doom scrolling
Just like you take time out of your day to be spontaneous, try taking out time in the year to plan a spontaneous vacation. Pre-planning should only involve booking tickets and making room reservations, but other than that give yourself the space to decide with the flow
When planning a routine, you can also choose things you like more than things you have to do. There will be chores and work-related tasks, so put them out of you way and get into hobbies.
Do not set a time for a daily routine task. If there is an item on your list of chores, then include it within the day but don’t include a time slot. This gives you the freehand to choose to finish the task at whatever time in the day
Inclusion of nature is based on slowing down, so whenever you plan a trip into nature get rid of all digitals and technology. Allow yourself to slow down from the inner and outer shells, such that psychological and behavioural senses can be restored
One study suggests that exposure through sensory awareness is most effective. So, whenever you are in nature, make use of your senses. Look, hear, smell and touch to get the full exposure
You don’t always have to walk in nature to be immersed. Instead, pick a spot and sit down to relax and get a sense of connectedness. Related to mindfulness scale is calm, so become calm and collected in nature
Frequently Asked Question(FAQ’s)
Does meditation connect you with nature?
Yes, meditation is a great way to increase your sensory exposure to your surroundings. In nature, meditation therefore helps to connect with the natural surroundings
What is the spiritual connection of meditation?
The spiritual connection of meditation helps to align spiritual forces one with the universe and nature. Our spirit is grounded and connected to the universe at large, so meditation helps us to realise this connection
Is meditation and spirituality same?
No, they are two sides of the same coin but not exactly the same thing. Meditation makes use of the physical body to connect to a larger spirit, while spirituality has no physical aspect and connects to a physical world that is beyond our sight.
Is walking in nature meditation?
Yes, even walking through a park or center can be turned into a form of meditation with the correct use of technique. Walking meditation includes deep breathing, collecting your thoughts and focusing on natural aspects that you see
What are the 7 types of meditation?
Loving-kindness meditation
Transcendental meditation
Chakra meditation( You Can Read How to Activate Chakras in Human Body )
Does mindfulness practice promote psychological functioning or is it the other way around?
Mindfulness promotes psychological functioning, which in turn can make us more mindful in our lives. The way it works is that mindfulness introduces the concepts of self-awareness and observation, which allows for improved cognitive and coping skills of psychological functioning. This further allows for the person to be mindful of others’ emotions and feelings.
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