{"id":163926,"date":"2022-04-22T14:00:00","date_gmt":"2022-04-22T21:00:00","guid":{"rendered":"https:\/\/www.rei.com\/blog\/?p=163926"},"modified":"2024-09-26T13:01:16","modified_gmt":"2024-09-26T20:01:16","slug":"how-to-meditate-outdoors","status":"publish","type":"post","link":"https:\/\/www.rei.com\/blog\/hike\/how-to-meditate-outdoors","title":{"rendered":"How to Meditate Outdoors"},"content":{"rendered":"

Imagine that you\u2019re hiking your favorite trail. What color is the sky above you? How does the dirt feel beneath your boots? What do you smell? What do you hear?<\/p>\n

Chances are, even thinking about that scene makes you feel more relaxed. Spending time outdoors has been shown to reduce anxiety and depression<\/a>, boost happiness<\/a> and spark creativity<\/a>, among other benefits. Adding nature-based m<\/a>indfulness<\/a> exercises to the mix can also have positive effects.<\/p>\n

Benefits of Meditation<\/h6>\n

Mindfulness meditation is defined as a mind and body practice that focuses on how your brain, mind, body, behavior and surroundings interact. There are many types but most involve focusing your attention on something specific, while being still in a quiet place with few distractions. Some studies suggest that meditation can relieve stress<\/a>, ease anxiety and depression and improve mood<\/a> in some. Research<\/a> also suggests that meditation may change brain activity.<\/p>\n

A 2020 survey by the American Psychological Association warns of a growing <\/span><\/span> mental health crisis<\/a>,<\/span><\/span> exacerbated by \u201cstress related to health care, the economy, racism\u201d and other factors. <\/span><\/span>If you feel full of anxiety, pent up energy and chaos, you\u2019re not alone\u2014but you might consider embracing a new daily habit: a walk outdoors for just 20 minutes, with an accompanying meditation.<\/p>\n

\u201cIt\u2019s easy to become grim, lonely and depressed [when you\u2019re isolated],\u201d says psychotherapist and meditation teacher Tara Brach<\/a>. \u201cBeing in nature opens us to a sense of wonder, beauty and the mystery we are part of. We remember the goodness of life, what we cherish, and can relate to challenges with more resilience.\u201d<\/p>\n

So, once you\u2019re out that door, whether alone or with kids, pets, partner or a pal in tow, take a deep breath and start to tune in to your surroundings. Even five minutes of meditation could make a difference, according to several studies<\/a>. Meditation experts Brach and Bob Stahl<\/a> recommend these tips on how to get started.<\/p>\n

\"Two<\/h3>\n

How to Start Meditating Outdoors<\/h3>\n

Meditation helps us to enter into the present moment. This “is very helpful since so much of the time we are living in the future or past,\u201d says Stahl. \u201cBecoming mindful helps us to be here in this present moment \u2026 where our footsteps are on the path.\u201d<\/p>\n

Think of your outdoor meditation as observing what is happening right now, she says. \u201cThe bird singing, the sounds of the winds, feeling the sunlight and its warmth, or the coolness or the air, or listening to the rain and feeling its wetness.\u201d<\/p>\n

You will likely get distracted while meditating. The sound of a car engine can turn into thoughts about needing to get your oil changed, which can lead to thoughts about finances, which can spiral on and on. These distractions are normal, and the act of patiently refocusing on the exercise at hand may be key for stimulating those aforementioned brain changes, according to initial research<\/a>. If you notice that you\u2019re distracted, take a deep breath and refocus.<\/p>\n

To start your meditation, find a place outdoors where you\u2019ll be relatively undisturbed for at least five minutes (or it’s OK to accept those small distractions, too). For seated exercises, find a chair or a bench so you can comfortably sit upright. You can also meditate while standing, walking or lying down. Set a timer for the time you plan to meditate, then try one of the below exercises.<\/p>\n

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Walking Meditation<\/h3>\n

If you\u2019re already walking daily in your neighborhood or going on weekly hikes, meditating can be an easy add-on. If you\u2019re staying close to home, Brach recommends selecting a short walking path nearby, which you\u2019ll trace back and forth. You can also follow a path in a park or in the woods, if that\u2019s part of your routine.<\/p>\n

\u201cAs you start walking, let your attention include the sensations of standing,\u201d says Brach. \u201c[Then] let your attention include the sensations that arise in moving\u2014primarily in your hands and legs.\u201d<\/p>\n

How does it feel when your foot steps forward on the ground? Which part of your foot takes the weight of your body? How does your hand feel as it swings forward and backward? What sensations are present in your legs?<\/p>\n

\u201cThere is the lifting of the foot, moving it forward and out and then placing it down and feeling the weight shifting \u2026 on your hip and leg and the switch to the other leg \u2026 lifting, moving, placing, and shifting,\u201d says Stahl.<\/p>\n

Brach also recommends tuning into the sights, sounds and smells around you as you walk. Smell, especially, can bring us into the present moment<\/a>. If you\u2019re moving back and forth on a short path, when you get to the end, mindfully turn around, pause for a few moments and begin again.<\/p>\n

Before you walk away, take a moment to consider how you feel. \u201cNotice the quality of presence that has emerged, the sense of spaciousness, wakefulness, [and] receptivity,\u201d Brach recommends. \u201cAnd see if you might carry that presence to whatever you are doing next.\u201d<\/p>\n

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Sound Meditation<\/h3>\n

Sound mediation, also called “sound bouncing,” involves paying attention to the sounds in the world around you. This exercise can be done anywhere, but it\u2019s especially soothing when you practice outdoors. Listening to natural sounds may help calm you, according to some research, and nature sounds are often used as stress relievers in popular meditation apps like Calm<\/a> and Headspace<\/a>.<\/p>\n

To start sound bouncing, take several deep breaths, in through your nose and out through your mouth. Start counting those breaths. Once you hit 10, shift your attention from your breath to the world around you. Close your eyes. What do you hear?<\/p>\n

Once you identify a sound, label it, then search for something else. For example, if you hear birds, you\u2019ll say to yourself: Birds. Then you move on: Car. Wind. Trees. Continue in this manner for several minutes, not attaching to any one sound but simply letting them flow by, one by one. If you run out of sounds, repeat the labeling exercise for ones you\u2019ve already heard. Once the timer dings, finish your practice with two huge, deep breaths.<\/p>\n

How to Do a Body Scan<\/h3>\n

First, Brach says, acknowledge that you\u2019re going to stop for a moment and be present in your own body. Take several deep breaths in through your nose and out through your mouth. With your eyes open, observe the world around you: colors, flickers of light and the form of the trees or animals that are in view. What do you smell? What do you hear? What do you see?<\/p>\n

Then close your eyes and focus your attention on your feet. Moving slowly, scan your body by focusing on one part at a time, starting at the bottoms of your feet. Notice how each part of your body feels, but don\u2019t linger: feet, ankles, shins, knees. Breathe slowly as you do this.<\/p>\n

\u201cContinue in this way, with your senses awakened. When thoughts arise, notice them like passing clouds, and gently bring your attention back to your senses,\u201d Brach says. Once you\u2019ve reached the top of your head in the body scan, return to taking deep breaths, then open your eyes when your timer goes off.<\/p>\n<\/span>","protected":false},"excerpt":{"rendered":"

Imagine that you\u2019re hiking your favorite trail. What color is the sky above you? How does the dirt feel beneath your boots? What do you smell? What do you hear? Chances are, even thinking about that scene makes you feel more relaxed. Spending time outdoors has been shown to reduce anxiety and depression, boost happiness and spark […]<\/p>\n","protected":false},"author":9145,"featured_media":163942,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[7,387],"tags":[758,740,2278],"internal-tag":[],"class_list":["post-163926","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-hike","tag-how-to","tag-mindfulness","tag-nature-and-health"],"parsely":{"version":"1.1.0","canonical_url":"https:\/\/rei.com\/blog\/hike\/how-to-meditate-outdoors","smart_links":{"inbound":0,"outbound":0},"traffic_boost_suggestions_count":0,"meta":{"@context":"https:\/\/schema.org","@type":"NewsArticle","headline":"How to Meditate Outdoors","url":"http:\/\/www.rei.com\/blog\/hike\/how-to-meditate-outdoors","mainEntityOfPage":{"@type":"WebPage","@id":"http:\/\/www.rei.com\/blog\/hike\/how-to-meditate-outdoors"},"thumbnailUrl":"https:\/\/www.rei.com\/blog\/wp-content\/uploads\/sites\/4\/2020\/10\/KEIKO_10272019_0415.jpg?resize=150%2C150","image":{"@type":"ImageObject","url":"https:\/\/www.rei.com\/blog\/wp-content\/uploads\/sites\/4\/2020\/10\/KEIKO_10272019_0415.jpg?fit=2000%2C1333"},"articleSection":"Fitness","author":[{"@type":"Person","name":"Phuong Le"}],"creator":["Phuong Le"],"publisher":{"@type":"Organization","name":"Uncommon Path \u2013 An REI Co-op Publication","logo":""},"keywords":["how to","mindfulness","nature and health"],"dateCreated":"2022-04-22T21:00:00Z","datePublished":"2022-04-22T21:00:00Z","dateModified":"2024-09-26T20:01:16Z"},"rendered":"