Walking Nature Meditation for Deeper Connection

Hello neighbors!

Today we are going to do a walking nature meditation to deepen your connection with nature. Whether you’re just joining in, or have listened along the entire month as we have practiced adopting the habit of spending more time with nature, this is the perfect meditation to incorporate while you’re out in nature every week.

Walking meditation brings deliberate attention to the things we do automatically – bringing more awareness and gratitude into our life.

Thich Nhat Hanh said “the miracle is not to walk on water. The miracle is to walk on the green earth, dwelling deeply in the present moment and feeling truly alive.”

So that’s what we are going to do today – meditate on the present moment as we walk in nature and feel truly alive.

I will guide you, to begin with, giving you a few prompts and direction – then the rest will be up to you. Click the links above to listen, or read through in preparation for your walking meditation. 

Ideally, this will be practiced somewhere where you have peace and quiet and won’t be disturbed. You can either walk in circles, in a straight line or go as you normally would.

Walking nature meditation

I’ll invite you to start your steps. Make them slow and small, but as natural and comfortable to you as possible – keeping your hands either to your side or clasped in front or behind you.

Begin to focus your attention on nature and your breathing.

Starting with your breathing realize how the outside air fills your lungs into your belly and back out again. Take three slow deep breaths in and out.

Now begin to observe your foot’s connection to the ground. Do you feel the earth move under you as you slowly place your heel on the ground and step forward as the weight shifts onto the ball of your foot? Take at least 10-15 steps with this awareness of your foots relationship to the ground and any sensations that may arise.

Now fix your attention on the world around you. Have you been here before? Use your senses – What do you see? What do you smell? What do you feel? What do you hear? (Other than the sounds of my voice)

If you haven’t already, feel free to turn around and walk back the same way you’ve come. Noticing the differences around you from a new perspective.

Check-in with your senses – is there anything new? Walk for a few minutes, trying to keep your mind focused on breathing and nature. If and when your mind wanders – that is okay. Simply notice it and bring your attention back to one of your senses again.

Checking in with yourself

Wherever you are bring your awareness back into your body. Now that you’ve taken in the scenery around you, really take it in, let’s take a moment to ground and practice gratitude.

I’ll ask you a series of questions – but don’t feel like you have to answer them. Just notice what thoughts come to mind and what sensations arise and then let them go into nature.

How is nature speaking to you today?

Since starting your walk, has anything made you smile?

What was your favorite smell?

What did you enjoy looking at the most?

What colors in nature appealed to you?

Did you discover anything new?

When did you feel most at peace?

gratitude statements

Now, begin to pour your gratitude back into nature. Practice your gratitude statements by saying what you are grateful for and why to solidify the connection of the thing and how it makes you feel or what it gives to you.

For example, say to yourself

I am grateful for the soft green grass as it invites me in and cushions my steps.

I am grateful for the trees around me for they provide me with clean air so I can breathe.

I am grateful for the birds because they make my view more beautiful and fill the air with their sweet song.

Try it out for yourself.

As our walk together comes to an end, I invite you to stop. Take in the entire world around you with a deep inhalation in – and out.

Something to grow on

For this week’s Something To Grow On segment – the growth is a reflection of you. I am grateful for you that you’ve shown up today to give this time to grow and deepen your relationship with yourself and with nature. Building this connection will only lay a stronger foundation for living harmoniously and sustainably with nature.

I encourage you to do this practice at least once a week and see how it changes you.

Until next time, thanks for joining me, neighbor.