Sean Fargo sits on a bench at the roots of a redwood tree in his Berkeley backyard and describes what most of his days as a Buddhist monk looked like: sitting at the base of a tree.
In this short talk from Mindfulness Exercises, Sean describes practicing at the roots of trees in forests in Thailand and Northern California, and how his teachers said that sitting at a tree root, sensing the breath and observing thoughts with less judgment, would teach him everything he needed to know.
He then goes through the elements as they appear in the body and in nature (earth, fire, air, water and space), suggests practicing at a park, beach, backyard or campground, and encourages mindfulness teachers to lead groups outdoors.
It is for anyone who practices only indoors or on a screen and wonders about taking the practice outside. Sean's point is that this is where most people have practiced mindfulness for thousands of years.
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Episode Overview:
Key Themes:
- Outdoor mindfulness practice
- Element-based awareness (earth, fire, air, water, space)
- Breath as an anchor in natural settings
- Walking meditation and sensory awareness
- Practicing in public without self-judgment
- Teaching mindfulness beyond indoor spaces
Key Takeaways:
- Sean's teachers said sitting at the root of a tree, sensing the breath, would teach everything needed
- Eyes open or closed, the practice is sensing moment-to-moment experience without judging it
- Pleasant or unpleasant, being with what is builds resilience
- A park, beach, backyard or campground is enough: no special setup
Show Notes:
Why Practicing Mindfulness Outdoors Changes Everything
Sean says most people in the West meditate on a cushion indoors, in a quiet spot at home, and that going outside to practice is not much encouraged. He admits that closing your eyes by a tree can look a little odd in the United States, and his answer is “who cares?”
Outdoors, the practice stays the same: sense into moment-to-moment experience without judging it. Sun and breeze on the skin, whether the air feels cool or warm, and any reactivity to heat or cold all become things to notice.
Sean practiced in forests in Northeast and Central Thailand and in Northern California, and now sits in his own Berkeley backyard.
From Monastery to Backyard: A Practice That Travels
Sean points to a bench in his backyard, set at the base of redwood trees that grow from the same spot, as close to what he did for a couple of years as a monk. You can practice:
- At a local park
- At the base of a tree
- At the beach
- In your backyard
- Camping, on a trail or at a campground
Eyes open or closed, Sean says, does not matter, as long as you are sensing into moment-to-moment experience without judging it.
An Element-Based Approach to Outdoor Mindfulness
Sean goes through the elements, first as they show up in the body and then in the nature around us.
Earth
In the body, the earth element is skin, bone, flesh and hair. Outside, it is the ground beneath you.
Fire
Fire is temperature, or the lack of it: the sun on your skin, warm or cool air.
Air
Air is the breath moving in and out of the body, and the breeze on your skin.
Water
Water is the liquid element: blood, saliva, urine and tears in the body, and water in the world around you.
Space
Space is the space inside you and the space around you.
Sean describes this as sensing into the elements of nature both inside and outside us.
Simple Ways to Begin an Outdoor Mindfulness Practice Today
Sean's suggestions are simple and start wherever you are.
Option 1: Sitting Practice
- Sit at the root of a tree, or on a bench
- Eyes open or closed
- Sense the breath moving in and out of the body
- Observe the thoughts that arise
Option 2: Walking Meditation
- Walk mindfully on a trail
- Sense into the bottoms of the feet with each step
Option 3: Sensory Awareness
- Sense the sun and the breeze on the skin
- Notice whether it feels cool or warm, and any judgment about hot or cold
- Stay with the actual sensations, moment to moment, without judging them
Working with Discomfort and Judgment Outdoors
Many people feel self-conscious meditating in public. Sean addresses it briefly: it may look a little weird, but who cares.
He adds that whether the day is beautiful or not, and whether the experience is pleasant or not, the practice is to be with what is without judgment. In his words, “if it’s unpleasant, we’ll probably learn a lot and build resilience. If it’s pleasant, then we had a great time.”
Teaching Mindfulness Beyond the Screen
Sean speaks directly to mindfulness teachers and encourages them to:
- Lead sessions at a local park or campground
- Teach mindful walking on a trail
- Lead retreats at a campground, or a day-long session in a park
Teachers, he says, are not confined to the internet, boardrooms, libraries, community centers or offices. They can take groups or individuals outside, where most people have practiced mindfulness for thousands of years, not on Zoom.
Nature as a Steady Mentor
Sean closes by asking listeners to say in the comments where their favorite places in nature are to practice or teach mindfulness. His encouragement is to find what works for you and to take the practice outdoors.
A Gentle Invitation
Sean's invitation is simple: find a tree, sit at its roots, sense the breath moving in and out, and notice thoughts and sensations without judging them.
Additional Resources:
- Free Training with Sean Fargo: How to Teach Mindfulness With Confidence & Credibility
- Certification: Mindfulness Meditation Teacher Certification
- Blog: Boredom, Grief, and the Light of Presence
- Blog: 70+ Stress Quotes: Navigating Stress with Wisdom
