Nature Meditations

How to Meditate in Nature

These meditations are done outside in natural surroundings. They help to enliven the basic intelligence of nature in our awareness and physiology. Our being resonates with the sight of a flower, sound of birds, feeling of the breeze. These experiences wake something up inside of us, and help to set our lives into a more natural rhythm. Nature lovers have discovered this secret without ever studying meditation!

In the nature meditations, we focus our awareness on the experience of nature — sight, sound, touch, smell (and perhaps even taste). As with every meditation on our website, when the mind wanders from the focus of the meditation, bring it gently back. There are several different ways that this meditation can be done. Experiment and find what works best for you.

Basic Nature Meditation — Eyes Closed

Find a comfortable position sitting or lying down. Begin with a few deep breaths, breathing deep into the belly, to help you relax and to bring you to the sensations of the present moment. Now close your eyes and be present to what is being experienced with your eyes closed. Notice how your body feels, as well as the activity of your mind and emotions. Experience whatever is present without resisting anything or trying to change it. Do this for about a minute.

Now bring your awareness to everything that you can experience in your surroundings. Feel the temperature of the air on your skin, the feeling of the breeze and the sun. Notice the sounds around you — birds, bees, crickets, flowing water. Listen to the symphony of nature. For the rest of the meditation, continue to experience these feelings and sounds. Whenever your mind wanders, gently bring it back to the experience of nature.

As you meditate, you can see where your attention is naturally drawn, or purposefully scan for different experiences. You can also focus on one experience and notice the experience in greater detail. If it is a bird’s song — notice the quality of the sound — as if you are going more deeply into the sound. (It may seem to have a shape or texture.) Don’t analyze the sound and label it with your mind — simply notice the quality of it.

Once again, whenever you notice that the mind has become absorbed in thoughts, easily bring it back to the sounds and sensations of being in nature. At times both awareness of the sensations from the environment and thoughts will be present. That’s fine. Just easily favor the experiences of nature.

Listening Meditation — Variation of Basic Nature Meditation

Begin as described in the Basic Nature Meditation, but focus on sound only. Let your awareness be with all the sounds in the environment, noticing them in great detail. You can also focus on one particular sound, such as that of flowing water. Continue to bring your attention back to that particular sound when your mind wanders.

Nature Meditation — Eyes Open

This meditation can be done while sitting, standing or walking. Time spent in nature can always be a form of meditation when we put our full attention on what is around us — the earth, trees, flowers, animals, fresh air, the breeze…

To intensify this experience, allow yourself to experience the sights, sounds and smells without labeling them and becoming mentally involved with them. Notice the tendency of the mind to name and evaluate everything — “Oh, look at that beautiful bird. What kind is it? Is it here all winter or where does it go?” When these kinds of thoughts come up, let them go. Simply experience the colors, shape, sounds, movement of the bird or whatever else you are experiencing. Let it be an experience without meaning and without reference to any other experience.

Experience everything with an open awareness, as if you’d never experienced anything like it before. As always, when the mind wanders and becomes caught up in thought, simply bring it back to the experience of nature.


Listen to our Nature Attunement Meditation to experience nature anywhere.


21 Responses to “Nature Meditations”

  1. Guru Yoodi on April 4th, 2009 7:25 am

    im a great lover of nature and a great believer of its wonderful benefits, i recommend practices like this, im a guru of nature meditation as well, i am currently teaching these practices here in the philippines, how i wish we can coordinate our practices someday, i appreciate it very much if you update me your programs!

    in harmony!

  2. Mary on April 4th, 2009 2:47 pm

    How lovely to meet a fellow nature lover! You might want to listen to our Nature Attunement meditation podcast. In harmony!

  3. pat gooderham on May 29th, 2009 4:11 pm

    I need to apply this often…

  4. Mary on May 29th, 2009 5:13 pm

    Me too, Pat!

  5. Christopher on October 21st, 2009 9:21 am

    I recently discovered your podcast via iTunes and love your nature meditation podcast best. Thank you for the wonderful words, guidance and work.

  6. Mary on October 21st, 2009 12:00 pm

    You’re welcome, Christopher. I loved creating this meditation and hope to do a whole series of nature meditations at some point.

  7. Curt Remington on February 23rd, 2010 3:16 pm

    Great ideas for meditating and connecting with nature. You may be interested in some of the meditation techniques on my website that cover similar topics. There is also some nature photography.

  8. Mary on February 23rd, 2010 3:33 pm

    Can feel the nature connection just clicking through to your site — nice!

  9. Mavel Manggubat on August 7th, 2010 10:09 am

    I am a nature lover… I like to be here to know more about meditation. It feels great to know there is a group like this giving value to our mother earth.
    I’m gonna ask a question here.
    What would be the best meditation to do when you
    are hurting feeling down insecure?
    Thank you.

  10. Mary on August 7th, 2010 10:27 am

    Mavel, you are welcome to listen to the meditations in our free podcast. Just pick a title that sounds like what you need and try it! Here’s where you can listen:

  11. Najoua Hotard on July 2nd, 2011 8:45 am

    Mediation is a source of indescribable well being and being grounded. Thank you for these beautiful skills on how to meditate in nature. I am going to be in the middle of the ocean in a couple of weeks surrounded by God’s love and natural beauty of the ocean. I have been on many trips before, this time is a different journey outpouring with health and healing where I continue to meditate and experience the joy of unity. Thank you again for sharing the beauty of meditation in nature.

  12. amanda on July 14th, 2011 2:55 pm

    You’re truly amazing and a gift to the world! Your meditations have brought a profound sense of peace and inspiration into my life. My deepest gratitude for sharing your gift with me and others.

  13. Mary on July 14th, 2011 3:50 pm

    Thank you for your kind words, Amanda, and you are very welcome!

  14. mohamed salah on August 5th, 2011 11:13 am


  15. rose on September 30th, 2011 3:10 pm

    i love mother nature i came to this website cause of youtube

  16. Pannaaga on March 29th, 2014 3:47 am

    I love meditate and i love life. My last discover is UNDERWATER meditation, during DIVING. This is absolutely new, refreshing, fantastic and superb experience. I recomend to try it with Under Pressure Divers. Meditate in an active way! Try something different and you may like it.

  17. Anna Davis on March 31st, 2014 12:39 pm

    Hello There! I am trying to put together a simple guide to share with students at a wilderness company I work for. I wondered if I could use some of your material to help guide through practices in the High Desert of Oregon. Thank you so much for your time.
    Anna Davis

  18. Mary on March 31st, 2014 5:00 pm

    Hello Anna, thank you for asking. We’d love to have you use our material. I will email you to make an arrangement.

  19. carolyn on September 8th, 2014 12:19 pm

    Hi guys!

    I’m passionate about nature meditation and aim to teach it one day soon (currently teach relaxation and hatha yoga and study mindfulness)

    In Australia.

    Cheers for adding me to a mailing list and or pointing me in th direction of ur resources:)

  20. Mary on September 8th, 2014 1:41 pm

    carolyn, what a wonderful thing to do, to teach nature meditation. We have a Nature Meditation on our free podcast you can listen to (go to the Listen to Our Podcast page). That is only one of the kinds of meditations we do so we aren’t focused entirely on nature meditations. We do have a mailing list for our blog — you need to subscribe to the RSS feed on the website for that. Good luck with your plans!

  21. Karen on October 15th, 2014 1:24 am

    Hola, I’m very happy to see your website! In Spain i organize walks with yoga, meditation and mindfulness (Camino of the heart). It’s great to meditate in nature!
    Good luck with everything!

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