Mindfulness in the Outdoors
By Karla Jensen, PhD
Finding present-moment awareness, even in the midst of chaos, is a basic human ability to be purposefully present where we are, focus on what we are doing, and recognize what we are feeling. Nurturing a clear and caring relationship with the present moment helps us skillfully respond to situations and engage more fully with life. My previous 55+ articles have offered a guide to strengthening our mindfulness muscle via a host of techniques — most of which can be done in the great outdoors.
Nature is a clever mindfulness coach because it encourages informal awareness training which can then strengthen a more formal sitting or breath meditation practice. Nature’s ever-shifting, multi-sensory state commands our attention. It’s no coincidence monasteries and retreat centers from all cultures and faith traditions have traditionally been located in nature or have some sort of outdoor focus such as a labyrinth, fire, or pond; there’s a reason great literary figures (think Ralph Waldo Emerson, Mary Oliver, and our very own Willa Cather and Ted Kooser) find inspiration and sanctuary in nature. Our human intuition tells us that being outdoors is essential to our well-being and a review of current scientific research confirms this. Time spent outdoors, especially when we are intentionally focusing on tweets in the trees and not on our screens, reduces stress and anxiety, increases contentment and creativity, and lowers heart rate and blood pressure, among a host of other benefits. The heightened sense of awareness resulting from intentionally noticing the patterns, cycles, and resilience of nature can inspire us to continue this compassionate curiosity and sense of wonder in all our daily activities.
When and where you weave in appreciation of the outdoors should fit your schedule and interests. Take a walk or ride a bike in your neighborhood or on the 134 miles of trails in and around Lincoln. Enjoy a mini-retreat in one of our city’s 136 parks (Wilderness Park and Pioneers Park are two of my favorites). Smell the air. Feel the sun (or rain!) on your skin. Watch the flowers and vegetables grow in your own yard and listen to nature’s chatter from your porch. No matter the place, the time of day or time of year, there’s no wrong way to enjoy nature as part of your ongoing mindfulness practice.
Karla Jensen, PhD, is a professor of Communication Studies and Contemplative Practices and a certified meditation and yoga teacher. She invites readers to investigate mindfulness by checking out reputable organizations and authors who support this practice.