Outdoor Meditation

Sit or stand with your back against a tree. If you feel safe doing so, close your eyes.

Feel the tree trunk against your body. Consider how the tree is simply being. It isn’t trying, striving, or judging. It is an alive, peaceful presence. Let that presence—that unconditional support—prop you up. There is nothing for you to do right now, either.

(pause)

Feel the weight of your body on the earth. The sense of your feet or legs on the ground. Consider the live beings beneath you – microscopic, unseen, underground, supporting and sustaining everything around you.

Thank them for allowing you to share their space. Feel the presence of the ground holding you up. Notice the support it gives, without asking anything in return. Feel the live energy of the earth.

(pause...)

Notice if allowing yourself to be still is bringing any emotions to the surface. If it is, allow those emotions to be there with you.

When we take the time to be present, it’s normal to notice emotions, especially uncomfortable ones, arise. Without emotions, you wouldn’t be human!

Notice the temperature of the air against your skin.

Tune into the aliveness of your body feeling that temperature, and, if there’s a breeze, the sensation of it against your skin.

Take a few deep breaths. Offer gratitude for the free, nutritious air going into your lungs.

Feel your lungs expanding and contracting, and the sensation of the air nourishing you, keeping you alive.