Mindfulness in the Natural World
Katie Dutcher, Certified Mindful Outdoor Guide
Being outdoors has always been important to me as a space of refuge and inspiration, but I didn't fully realize its power until I really needed it…
When I was grieving the loss of my dad, and more recently throughout the pandemic, I found myself following a calling to head outdoors. There, I found a space that is vast enough to hold all my difficult feelings, all my reflections and wonderings. There, I found beauty and inspiration, even in the midst of what felt like chaos. There, I found a community of beings that I share space with, among whom I feel peace, belonging and connection.
These experiences inspired me to become a Certified Kripalu Mindful Outdoor Guide, marrying my love of the outdoors with my background in teaching about mindfulness and self-discovery. I invite you to discover for yourself the power and support of a deeper relationship with the natural world!
The “WHY” of Connecting More Deeply with the Outdoors
Why does being outdoors affect us so powerfully? Quite simply, because it is our home.
We belong in nature… because we ARE nature! Only for a fraction of human life on earth have we lived our life inside buildings with electric lights to see, clocks to measure time… Deep within each of us, there is a connection to the Earth and all its beings because we are part of this web of life.
When we take time to remember and to embody this, we gain more access to much-needed experiences of wonder, awe, beauty, belonging and connection.
In the natural world, we are invited to be present, cultivating mindfulness while refreshing mind, body, and spirit. Physically, we’re moving our bodies, taking in fresh air, and we’re also refreshed mentally and emotionally by spacious views and freedom beyond four walls.
Scientific studies link time outdoors to increased attention and productivity, heart rate variability, sense of well-being, and natural killer cells (which fight cancer and disease). At the same time, there is a decrease in heart rate and blood pressure, stress & stress hormones, and anxiety.
And most importantly, we are awed and inspired to connect spiritually through reciprocity, learning to better care for our community of Earth as beloved kin.
The practices in this collection invite you to sense your deep connection with the natural world through mindful Pace, Presence, and Perception.
Pace: Slowing down and being in stillness can help us to notice more, and absorb what we're noticing
Presence: We bring our attention to right here and now and do just one thing at a time
Perception: We activate our senses, zoom in, notice what we’re seeing, hearing, smelling, tasting, feeling on our skin, feeling internally, feeling emotionally
Experience the Outdoors
Nature Meditations
Take yourself outside, ideally somewhere you can feel comfortable and safe both walking and sitting quietly. If you have enough privacy, you can listen aloud. Otherwise, put one earbud in your ear and leave the other one out to hear the sounds of the world around you.
Katie’s Tips for Mindful Connection with the Natural World
Settle yourself: When you first go outside, close your eyes and take a few deep, slow breaths to shift gears and settle yourself in the present moment. Become aware of your feet on the ground, the sky overhead, and your surroundings.
Slow down: The more you slow down, the more you will notice, and the more you will experience the pace of the natural world. Follow the encouragement of Buddhist teacher Thich Nhat Hanh, who invites us to, “Walk as if you are kissing the Earth with your feet.”
Activate your senses: Begin by taking each sense in turn: What can you see close by and far away? What can you hear close by and far away? What can you feel? What can you smell or taste? Pause one by one to bring each sense “online,” open and ready to be wowed by the world around you.
Let your curiosity lead you: Let yourself ramble without a destination, just going where you feel yourself drawn to go, pausing often. When you hear, see, smell, or feel something that intrigues you, move closer and take it in!
Make a Change: To find the newness in the everyday, find ways to do things differently than you normally do. Change your perspective by lying on your back and looking up at the clouds, or by lying on your belly and looking down at the grass, sand, rocks or soil. Go someplace new, or to a familiar spot at a different time of day—what is it like at dawn or under moonlight?
Sense Inside: Periodically, take time to close your eyes and send your attention within. What do you feel in your body? What emotions arise? What thoughts do you have? Let yourself feel the impact of the experience.
Closing Intention: Take a moment to notice any sense of appreciation that is arising. You might place your palm on the earth or make another sign of connection and gratitude. Include in your gratitude a sense of appreciation toward yourself for making time for this restorative experience. Carry the gifts you received throughout your day and beyond.
Practices to Connect with the Natural World
Ground Yourself
Stand, sit, or lie down on the ground. Pay attention to the places where your body is in contact with the earth, and see if you can let yourself relax more fully, letting yourself be held by the earth. Just sense that you are right here, that there is earth underneath you. Let your body rest into this support.
Connect with Senses
As you sit, stand, or walk, connect with each of your senses one by one. Take a few breaths, then begin with the sense of touch. What do you feel on your skin? What do you sense in your body? Then move to hearing, listening, smelling, and seeing. Stay with each sense for a little while until it feels complete. Some of what you experience may be pleasant, or unpleasant, or neutral. See if you can simply let it all be the way it is. Notice what it’s like to connect with the world through your senses.
Walk with Awareness
Turn your walk into a meditation: slow down your pace, just walk (without music, a phone call, a podcast), ramble without a destination. Practice following your curiosity to pause, sit for a bit, touch a plant… see what it’s like to be unplanned and unhurried, even for a small amount of time.
Sit Spot
Develop a “sit spot” — a place that is very near your home or office (2 minutes walk or less). Go there often, perhaps every day at the same time, and simply sit and be. Little by little, you will develop a relationship with this place on Earth, and all its inhabitants… including you. (Learn more about this practice.)
Being with a Being
Notice yourself being drawn to some element of the natural world — a tree, a river, the ocean, the clouds. Stop moving and spend a few minutes with this being, observing, admiring, just taking it in. Notice if there is some quality that feels special to you — perhaps the vastness of ocean, the flexibility of tree, the fluidity of river, or the stability of rock. Can feel this quality in your body as you stand nearby or gently move with this being? What can you learn from this being that supports your way of being?
Greet Your Neighbors
Begin to consciously bring attention to the beings — birds, animals, plants, and trees — that you encounter daily. Quietly or in your mind, say hello, just as you might greet your human neighbors. If you’re feeling playful, you could even high-five or shake the “hand” of a plant.
More from Katie
FREE 7-Days of Wonder Email Series
Cultivate your sense of WONDER by WANDERING! Each day for 7 days, I’ll send you a short email inviting you to take a mini-adventure to find the sparkle in your nearby-nature.
🚶🏻♂️Personalized Nature Explorations
Are you inspired to deepen your connection with the natural world… and can I support you? Contact me to arrange a Mindful Outdoor Experience — either in person in the Monterey, CA area, or via a phone call as you engage with the outdoors wherever you are.
Sit Spot: Cultivating Belonging
Intensive self-access course. Discover a “secret world” unfolding in plain view… Start your outdoor mindfulness practice, learn the latest research on nature connection, and deepen your connection with the place where you live!
