Mindfulness and Meditation: Finding Peace and Purpose in Nature or anywhere
- Leslee Preece
- Jun 22
- 5 min read
As I’ve gotten older, I find myself more often than not craving peace. I’ve realized that peace for us all must come from within, which is really all we can control. Mindfulness might seem like a trendy buzzword, but it’s much more than that. It’s a scientifically supported practice that can help us improve emotional well-being, cognitive function, and overall health. Studies show that mindfulness-based practices can enhance attention, memory, and even slow cognitive decline. I wasn’t previously aware of the science; I just knew it made me feel better.
What is Mindfulness? What does it do for us?
Mindfulness in simple terms is about learning to notice our thoughts and sensations without judgement. For example, when we’re mindfully eating, we notice the texture, smell, and taste of each bite. We chew slowly and savor the food and put our utensils down between bites. When we’re mindful with our thoughts and feelings we acknowledge them without judging ourselves and think about what has brought them on. This gentle awareness strengthens neural pathways, reduces stress hormones, and supports heart and immune health. It seems like a relatively easy thing to adopt as a practice, and the scientific research around it shows that the benefits are huge.
Is It Really Easy, Though?
Okay, I know I just said it seems like a relatively easy thing to adopt, but it actually takes some practice. If I could waltz through life with a constant “gentle awareness," I would have to rename myself “The Oracle” and start dispensing wisdom (for a small fee). Just yesterday I shoved a handful of M&Ms into my mouth and chewed and swallowed them like the only cure for my imminent death was milk chocolate. The success story is that I remembered and said to myself, “self, you would have a much better experience if you savored a few candies for a longer period of time.” It is definitely worth it to keep on trying.
Mindfulness in Nature: A Natural Prescription
Nature offers the perfect setting for mindfulness. The rustle of leaves, the warmth of sunlight, and the melody of birdsong all invite us to slow down and be present (I know you non-poetic naysayers are thinking about bugs and stickers–bug spray and long pants exist for a reason). I moved my workspace into a little used formal living room that has a big bay window. It’s not outside, but just seeing trees, sky, and mountains makes me feel better. Studies show that outdoor mindfulness, such as mindful walking or breathing in natural settings, reduces anxiety and boosts mood. I, having the complexion of a northern vampire, love going outside in the early morning or evening to commune with nature.
Simple Practices to Begin
Mindful Breathing:
Inhale deeply through the nose, exhale slowly through pursed lips.
“If you want to conquer the anxiety of life, live in the moment, live in the breath.”― Amit Ray
Mindful Walking:
Focus on each step and the sensations beneath the feet.
“Walk as if you are kissing the Earth with your feet.”― Thich Nhat Hanh
Nature Journaling:
Write down what’s noticed, like colors, sounds, and feelings.
Mindful Eating:
Savor each bite, appreciating nourishment and gratitude.
Mindful Listening:
Let music or birdsong fill awareness.
You get the idea; anything can be a mindfulness opportunity, and every time we do it, we get physical and emotional benefits.
Myths About Meditation
Meditation is no longer “woo-woo” or only for practitioners of Eastern Religions. It has been adopted and well-studied as a healthful practice everywhere.
We don’t need to sit cross-legged or be silent. Sitting cross-legged or in lotus pose hurts my back. If some can do it comfortably like a guru, I applaud them.
We don’t have to “clear our mind.” Chaotic minds can embrace thoughts without judgement, and that’s a relief.
Even two minutes of mindful breathing counts. Or two seconds of mindful smelling of a flower.
Comfort matters more than posture—sit, stand, or lie down. Try not to slouch, though. Keep that back and neck pain free.
A Mindful Meditation Practice
Start with slow, deep breaths that fully expand the rib cage top to bottom. Breathe in through the nose and out twice as long through pursed lips (blowing out a candle). This method reduces anxiety and increases lung function. Do this for a couple of minutes.
Next do a three-minute body scan, noticing each part of the body. When a part feels tense or stressed, breathe into that part, imagining the release of tension and the feeling of relaxation, clearing and dissolving stress with each exhalation.
Then spend two minutes with open eyes observing all surroundings. Notice colors, smells, feelings, shapes, patterns, textures, etc., involving all the senses.
End with a short guided meditation, maybe something specific to your concerns like anxiety relief, positivity, gratitude, etc. These I like because I am able to be led and follow instructions in a gentle way without having to come up with something myself. There are many free online meditations, and I find YouTube is a great resource.
Make it Your Own
Our stuff is only a guide–mindfulness and meditation practices can be adapted to any situation. If we only have two minutes, we can do whatever part serves us. In just a few seconds, we can gaze at and appreciate something a little longer than usual, or inhale and enjoy the smell of something delicious for a bit.
We can do active meditation when walking (eyes open!). Deep breathing while driving, a singing or chanting practice (I like to do this even though I look like a complete weirdo), or mindfully creating art or dance are all things that count. There is no limit to what form a mindfulness practice might take, so we can let our imaginations run wild.
Group classes are available for those who want to also reap social benefits. Group Tai Chi is a wonderful practice that is not only mindful but also increases flexibility and balance.
I did a group deep breathing and vocalizing meditation one time and it was so relaxing and empowering. Yes, there was primal yelling involved. It wasn’t embarrassing because we all were doing the same thing.
Creating a Mindful Space
Choose a serene spot, perhaps near a window or under a tree. Keep it uncluttered, with natural light or plants. Let this space remind us to pause and breathe.
Personal Reflection
I used to sit by my bedroom window, eyes closed, feeling sunlight on my eyelids. I imagined the light as energy fueling my inner calm. Later, I found joy in meditative yoga and even singing while mowing the lawn. I love to listen to free online guided meditations at bedtime or in the morning. They allow me to just follow along and reap the benefits. Mindfulness can truly happen anywhere.
Closing Thought
Mindfulness does not require any sort of “perfection.” I don’t even know how one would be able to judge another’s mindfulness without being some sort of clairvoyant. Consistency is what matters most. Whether we’re spending time in our garden, smelling the pines in the forest, or doing a structured meditation, each moment offers us a chance to reconnect with ourselves and the world around us.
“Life is a dance. Mindfulness is witnessing that dance.”― Amit Ray
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