How Connecting With Nature Promotes Well-Being

Connecting with nature balances, grounds, and sooths.

Nature is the subject and inspiration of paintings, poetry, music, and stories worldwide.

Great distances are travelled to witness the beauty of her landscapes, mountains, valleys, forests, rivers, rock formations, canyons, seascapes, and the people, creatures, and plants that reside therein. 

We are humbled, centered, challenged, and nurtured by her presence.

Reconnecting with nature by setting aside a moment to “see”, breath in, and reflect upon the beauty and movement that surrounds us is balancing, grounding, and soothing. It can clear the mind and renew perspectives.

Whether your day allows you to be outside or keeps you in, here are two meditations that I hope you enjoy.

Reflective meditation for outside.

Connecting with nature by taking a moment to appreciate a beautiful sunset, landscape, moon, cloud, flowing river, snowscape, tree, living creature, or flower promotes well-being.

This meditation can be performed anywhere outside and even while walking. I found it effective even sitting inside comfortably near a window and focusing on the squirrel and bird activity in my yard.

1. Step outside and begin to relax by breathing in and out more slowly with focused breath. Allow your thoughts to drift away from schedules, deadlines, worries, and concerns. Focusing on the breath will help you do this. Begin to notice your surroundings.
2. If you have trouble with the breath, gently place both hands on the lower abdomen. Breathe in slowly. Feel the abdomen expand outward and rise, then using that same breath make the chest rise and expand. When the lungs are full, pause briefly, then exhale slowly. 
3. Everybody is different so do this at a pace that’s comfortable for you. It becomes easier and second nature with practice. 
4. Breathing in slowly through the nose with the tip of the tongue touching the roof of the mouth behind the front upper teeth then dropping the tongue to the floor of the mouth while exhaling slowly through a slightly open mouth may deepen the effect. This may take some practice to master. The meditation will be effective with or without this step. 
5. Choose a less busy, quieter location if possible and a comfortable position (sitting, lying, standing, etc.). Many enjoy doing walking meditations. Concentrate on breathing in and out, slowly and deeply while observing your surroundings.
6. Settle in and focus the mind and senses completely on your surroundings at that moment in time letting the mind drift and relax.
7. If busy thoughts return, it’s OK. They may wave in and out. If something distracts you, bring yourself back. Notice them, then release without dwelling. This is your moment.
8. Be and experience what you feel, smell, see, and hear whether it be the rustling of the trees, sound and patterns of water, birds chirping, or something else. 
9. Using a relaxed focus, notice any movement. If it’s rainy, take in the smell, size of the drops, and angle. Watch the birds, squirrels, an insect on a leaf, blades of grass, leaves falling, snowflakes, sound and movement of the wind, the clouds, or anything that captivates you.
10. Try to remain focused on the item that captured your attention and its details to enhance the meditative reflection. 
11. Continue breathing slowly and deeply throughout the practice to expand the mind and lungs. Ground yourself with the experience. 
12. When you are finished, sit quietly for a moment. Take note of how you feel and any changes before resuming daily activity.

Reflective meditation for inside.

If going outside for a walk or to sit and relax isn’t an option, a natural scene, video, or short meditation viewed on a computer or other device is also effective. 

It’s best to experiment with several before choosing a natural scene, video, or meditative voice. 

There are many online to choose from with pleasant voices and visuals. Typing Natural Meditations into the browser’s search bar brings up a lot of options. 

Pick several that resonate with you to get the best benefit and create a library.

Follow the steps that apply from the outside meditation list previously noted.

Breathe, focus, and lose yourself in the moment then release, and return with a sense of renewed energy, strength, and purpose.

Taking even a brief moment every day to “stop and smell the meditative roses” benefits health and well-being. 

We all need breaks, please take the time for yours. Your mind and body will thank you. 

Click here for more Meditations, Mantras, and Affirmations, if interested.

If you found this information helpful, please share with others. Comments are always welcome; I would love to hear from you!

To receive future writings, please consider joining my email list.

Wishing you continued wellness.

Kimberly I

Updated January 2024 by Kimberly Iacoponi