Mindfulness Through Nature

A Simple Practice You Can Start Today

I was participating in a week-long theater workshop when, unexpectedly, I had my first encounter with mindfulness. One of the exercises was simple: we were asked to spend a few minutes observing the ground, paying attention to everything that was happening right in front of us. I remember squatting down, my eyes following the path of an ant as it wandered across the earth. As I traced its tiny journey, I became mesmerized by where it was going, how it navigated its world. I was completely absorbed in the moment, and for the first time, I felt truly present.

Remember When You Were A Child?

This exercise instantly brought me back to my childhood. I remembered how often I used to crouch down and get lost in the world at my feet—the smell of the earth before and after the rain, the feel of dirt between my fingers, and how I would play for hours with the simplest elements of nature. As children, we naturally experience mindfulness without knowing it. We’re born with this ability to connect deeply with the present moment, but somewhere along the way, as we grow up and adapt to the artificial environments we’ve created, that connection fades.

It was in that workshop, as I watched the ant navigate its world, that I realized mindfulness doesn’t always have to mean sitting still in meditation. It’s something we can find in the world around us, especially in nature. In fact, nature offers us a perfect gateway to mindfulness if we allow ourselves the time and space to experience it.

How Can You Be Mindful?

One of the simplest ways to practice mindfulness is to step outside and observe nature closely. You don’t need anything special—no meditation cushion, no fancy techniques. Just find a spot and pay attention. You could squat down and look at an insect, like I did with the ant. Watch how it moves, how it interacts with the world around it. Notice the tiny details—the texture of the ground, the way the sunlight hits the grass, the smells and sounds around you. Or, perhaps take a flower or plant and observe it up close. Notice the colors, the shapes of the petals, the veins on the leaves. Be curious, as though you’re seeing it for the first time.

This type of mindful observation brings us back to the present moment, grounding us in the simplicity of nature. It’s a way of reconnecting with something primal, something we all knew as children. You can practice mindfulness without formal meditation, simply by taking the time to really see what’s around you.

Can I Practice Mindfulness During A Retreat?

I’ve found that activities like these—whether it’s quietly observing nature or engaging in an adventurous activity that requires focus—are excellent ways to practice mindfulness. That’s one of the reasons I’ve started to organize, or collaborate on, retreats that combine nature and mindful experiences. These retreats give people an incredible opportunity to slow down, step away from their busy lives, and rediscover the present moment.

So the next time you step outside, take a moment. Slow down. Observe. Whether it’s watching an insect, touching the bark of a tree, or simply feeling the breeze, you’ll find that mindfulness is never far away—it’s just waiting to be rediscovered.

Visit my retreats page and sign up for a real adventure!

Incorporate One of These Excercises

Here are a few simple mindfulness exercises you can try in nature to deepen your connection with the environment and cultivate awareness:

1. Tree Observation

•Find a tree and stand or sit near it.

•Focus on its details: the texture of the bark, the color and shape of the leaves, and how the branches move with the wind.

•Take slow, deep breaths, and as you breathe, imagine you are rooted like the tree. Feel a sense of stability and calm.

2. Five Senses Exercise

•Choose a spot in nature (by a tree, river, or garden).

•Focus on each of your five senses one at a time:

•Sight: What do you see? Observe colors, shapes, and movement around you.

•Sound: Close your eyes and listen. What natural sounds do you hear? Birds, wind, water?

•Touch: Feel the ground, grass, or a nearby object. How does it feel?

•Smell: Inhale deeply. What scents are present—flowers, earth, pine?

•Taste: If safe, taste the air or a piece of fruit. How does nature influence your senses?

3. Grounding with Your Breath

•Sit or stand barefoot on the earth, feeling the ground beneath you.

•As you breathe in, imagine you are drawing energy up from the ground.

•As you breathe out, feel any tension leaving your body and sinking into the earth.

•Repeat for several minutes, feeling connected to the earth and more present.

4. Insect Observation

•Find an insect, like an ant or butterfly, and watch it closely for a few minutes.

•Notice how it moves, interacts with its surroundings, and carries out its tasks.

•Focus solely on the insect, allowing it to anchor your mind in the present.

5. Mindful Walking

•Walk slowly and deliberately in nature, paying attention to each step.

•Feel the texture of the ground beneath your feet, whether it’s soft grass, rough stones, or sand.

•Sync your breathing with your steps and immerse yourself in the sensations around you: sounds, smells, and sights.

6. Cloud Gazing

•Lie on your back and look up at the sky.

•Observe the clouds without judgment or labeling them—just notice how they shift and change.

•Focus on your breath as you do this, feeling the peace that comes from simply watching the sky.

These simple exercises allow you to reconnect with nature, slow down, and cultivate mindfulness without needing formal meditation. They are a great way to embrace the present moment through the natural world around you.