According to Jon Kabat-Zinn, doctor, author, and mindfulness master, mindfulness is “awareness that arises through paying attention, on purpose, in the present moment, and non-judgmentally.”
The popularity of mindfulness practice is growing, and for good reason: research shows that mindfulness is an effective tool to combat depression, anxiety, and stress. There is even evidence to suggest mindfulness might help with pain relief, cognitive performance, and general health and wellbeing.
Many people find time in nature to be a pleasant way to practice mindfulness. The complexity, beauty, and wonders of the natural world captivate us, helping us focus on the present moment. If you have ever witnessed a dolphin somersaulting from the ocean or the sun rising over a snowcapped mountain peak, then you know that a sensational moment in nature can drive all other thoughts from your mind.
But how do you put yourself into a mindful state while in nature? And how do you find such moments in your everyday life, while walking in the park near your home or gazing at the tree out your office window?
During my years as a US national park ranger, I spent plenty of time in nature. I have witnessed firsthand the peace, joy, and clarity that moments spent in the natural world can bring. Here are a few of my tips for building mindfulness into your next interaction with nature.
1. Focus on the five senses
Focusing on your senses is a common mindfulness practice. There is no better way to stop thinking (or worrying) about the future or the past, than to take note of what you feel in the present moment.
I like to count down–five things I can see, four things I can feel, three things I can hear, two things I can smell or taste (the water in my water bottle or the scent of my sunscreen, if nothing else is available), and one thing more–usually my overwhelming sensation at that moment.
Perhaps I’m feeling tranquil while watching the pulsing of the waves or grateful to have reached the top of the mountain; I like to finish my list of observations by noticing my own emotions about it all. I sit with this feeling–calm or gratitude or hope or even anxiety about that next switchback–and then I breathe it out and venture back into my day.
The order of senses doesn’t matter, and you don’t need to do all five. If you can’t come up with three sounds or two smells, don’t stress. The goal of this exercise is to get yourself out of your head and be present in your environment. Often we become so absorbed by our thoughts that we forget to notice the beauty around us.
Even if you aren’t in nature, even if you’re at your desk or in your car, you can still take a few moments to actively focus on what you feel. I promise this practice will help center and calm you.
2. Identify plants or birds
Having recently left the Alaskan wilderness, I once found myself overwhelmed by the noise and bustle of a busy city street while visiting a friend. I calmed myself as we walked by identifying the trees we passed, each one growing in a little square of dirt ringed by wrought iron. This was nature. A mockingbird flashed its white and black tail at me as it flew past, landing atop a signpost. This was also nature. I took a deep breath and walked on, grateful that plants and birds were still there for me.
If you are new to learning about nature (or even if you aren’t), you may find the idea of identifying plants or birds to be overwhelming. There are so many kinds of plants, so many identifying marks: number and pattern and serration of leaves–serration? What even is that?
Since we’re searching for mindfulness, not stress, I encourage you to leave all these thoughts behind when you venture into nature. With the advent of modern technology, you don’t have to be a scientist or nature nerd to identify a plant or even the song of a bird. Some smart phones offer an option to identify a plant right when you take the photo. There are also apps that work with shocking accuracy to determine bird and plant species.
Of these apps, my favorite for bird identification is the free Cornell Lab’s Merlin Bird ID app, which has the most accurate bird sound identifier of any app I’ve tried, and can also help you identify local birds around the world by location, color, size, and behavior.
One of my favorite things to do in nature is identify plants. They’re easier to spot than birds, and they don’t flit away while you get out your phone or field guide. Also, there are plenty of apps or plant books or reverse image searches that can lead you to the correct species name.
For plants, fungi, and the occasional insect, I use the free Seek app by iNaturalist. You can take photos right in the app and even upload your discoveries to iNaturalist, contributing to citizen science as you explore.
Yes, even former park rangers use phone apps for identification. I still love a good field guide, and I encourage you to purchase one if you find yourself enjoying identifying wild plants or creatures. The images and information they share can be invaluable for furthering your interest, especially if you are outside of the reach of cell towers.
Whatever your method, I encourage you to start looking at the living things around you (or the non-living things–rocks are pretty cool and can also be identified) as an act of mindfulness.
Don’t start big: learn one plant or bird. Pick one that you see often on your daily commute or in a slice of nature near you. Next time you spy it you will be pulled from the worries of your day and reminded of your connection to the wonders of the natural world.
3. Create
Nature can inspire creativity, which is another way to be fully present. If you enjoy activities like painting, drawing, writing, or photography, bring them out into nature. Looking for things to photograph or draw keeps you alert to the beauty around you. And who doesn’t love to take photographs in nature?
While a ranger, I used to carry a pocket notebook and pen with me on hikes, to capture my ideas for ranger programs or educational lessons. Now that I write about nature and parks, I am constantly finding inspiration when outdoors. These days I take nature notes in the notes app on my phone.
Get in the habit of searching for beauty and creative inspiration while outdoors in nature. Not only will you nurture your inner creative, you’ll find it a lot easier to let go of your daily cares and be mindful.
4. Discuss nature
Some of the most memorable and special moments I’ve had in nature have been shared with others. As a park ranger I often led park visitors on hikes, guiding them in their exploration of the natural world. I found that connecting with nature can be a great way to foster connection with other people.
There are other reasons to explore nature together, even beyond sharing an interest in the natural world. Being alone in nature is not for everyone. Not everyone feels safe being alone outdoors or has the luxury of alone time.
If you want to be mindful in nature with a partner or group, discuss what you are experiencing. Talk about the plants you see and birds you hear. Involve others in the activities we’ve already discussed, using their five senses or identifying plants or birds. Ask them to model for your photographs or drawings or encourage them to find their own beautiful sights to capture.
Mindfulness does not have to be something you do alone; being fully present while relating to others can be one of the most beautiful experiences in life.
5. Walk, don’t run, and take breaks
Whatever nature activity you are engaging in, if you are looking for mindfulness while in nature, you will need to slow down. I am a slow hiker and proud of it.
Many outdoor activities require tremendous focus–climbing a mountain face or whitewater kayaking, for example. If you are trail running, by all means run. Enjoy fully the activity you are participating in. But if you want to add some mindfulness to your adventure or your workout, take breaks to engage with nature.
Stop to breath deeply, practice the five senses exercise mentioned above. Focus on the sensations in your body, as well as in the world around you. Appreciate that you are not just fortunate to be active, but you are beyond blessed to be able to do it in the natural world.
Notice the other activities happening around you–the plants growing and flowering and bearing fruit, the birds singing and mating and feeding, the insects rummaging through leaf debris or spiders slinging their webbing–all are alive and, like you, enjoying the precious time they were given on this planet.