Nature Meditation Is as Simple as Stepping Outside

Sometimes the practice that comes most easily to you is the one you most need. Like trading my attempts at meditating in nature for just being in nature, for example.

Meditation is an undeniably beneficial practice. Spending a few minutes breathing in stillness is proven to promote more restful sleep, ease symptoms of anxiety and depression, even improve your gut health. But it isn’t always easy—at least not for me. Last summer, I tried taking my meditation practice outside, which helped for a few weeks. Soon my usual reluctance cropped up. I blinked my eyes open a few minutes early. I brought my phone. I skipped sessions entirely. You get it.

This is usually when I chastise myself for a lack of willpower. That’s exactly what I was doing when my therapist paused my rant to suggest an alternative to daily meditation: outdoor moments. As she explained it, all that’s required is to step outside, breathe deeply, and notice the world around you.

Nature Meditation Made Simple

At first, this felt like a cop out. I should be able to meditate like the ancients or a real yoga teacher! But the more I thought about it, the more I realized that most of the profound, deeply connected, and transformative experiences of my life have happened when I was chilling outside alone.

This phenomenon is both spiritually and scientifically backed. Outdoor spaces are proven to calm the nervous system. Additionally, research suggests that the “Noticing Nature Intervention,” also known as NNI (very official) or simply paying attention to the world around you, can boost well-being throughout the winter months. I am fairly certain it will work just as well in spring, summer, and fall.

Each morning when I wake up, I step outside, inhale deeply, and look around for three to five minutes. (Sometimes many more than that.) Here, I can see the frost collecting on the leaves and the lichen on the bark. Hear the geese passing overhead. Feel the cold air biting my cheeks. Basically, I take a beat to feel alive.

The daily practice feels more honest and less performative compared to meditating, which was feeling stress-inducing. My breathing patterns naturally deepen and my awareness expands. Scents and sounds quickly become stronger and more resonant as a result of my senses ratcheting up simply because I’m using them.

Plus, it’s just nice to get outside on purpose.