Many people picture meditation as something you do indoors, sitting cross-legged on the floor of a completely silent room. But as long as you feel rested and restored after your practice, there is no right or wrong way — or place — to meditate. In fact, bringing mindfulness outdoors can add another dimension to your meditation routine. So in celebration of the beautiful summer weather, we're exploring mindfulness practices that you can do in a park, on a walk, or sitting in your own backyard.‍‍

A breathing exercise

‍We breathe all day, every day. It's something we never even think about. But when we tune into our bodies and focus on an act as simple as breathing, something truly transformative can happen. In fact, studies show that mindful breathing exercises can encourage positive thought processes and even reduce symptoms of anxiety.

The beauty of breathing exercises is that you can do them anywhere. All you need is a comfortable seat in an upright position.

Here's a straightforward breathing exercise to try, called "box breathing."

• Breathe in through your nose while slowly counting to four.
• As you count, hold your breath inside.
• Once you reach the count of four, begin to breathe out. Exhale for 4 seconds.
• Repeat these steps at least three times.
  

A walking meditation

For most able-bodied people, walking is something we do on auto-pilot. We stroll around without ever really noticing or connecting with our surroundings. We're so busy getting from point A to Point B that we forget to slow down and appreciate the privilege and pleasure of something as simple as walking.

A walking meditation is an excellent way to practice mindfulness in your daily life. It's especially great for people who struggle to sit still and close their eyes while meditating.

Here’s how to do it:

• ‍Plan your walk. Give yourself enough time so that you won't feel hurried.
• ‍Set your intention before you begin walking. Take a few deep breaths, and say to yourself, "This is not a usual walk. This is a mindful walk.
• ‍Walk at a slow, even pace. As you walk, bring your awareness to all the noises, sights, and smells around you. Are there cars whizzing by? Other people around you? Birds chirping? Voices? Trees swaying in the breeze? Be aware of these sensations, but don't dwell on them— simply acknowledge what you see.‍
• Next, tune into the physical sensations. Is the air warm or cold? How does the weather make you feel? How do your feet feel as they connect with the earth? Simply notice and acknowledge these sensations, then let them go.‍
• After a minute or two, check in with your body. Contemplate how it moves and feels. How do your arms feel as they swing by your side? Think about how your weight steadily shifts from right to left and back again as you walk. Check in with your stride, pace, and the rhythm you create as you place one foot in front of the other. ‍
• Whenever you get distracted by other thoughts, simply return to that rhythm — the soles of your feet connected with the earth — as your base of awareness. When your mind wanders off, come back to that place and ground yourself in the present moment.‍

A grounding exercise

Grounding, also known as "earthing," refers to direct skin contact with the Earth's surface. Earthing can be anything from walking barefoot through a field of grass to submerging your hands in a crisp, clear lake. While there’s no extensive research behind the health benefits of grounding, smaller studies indicate that the technique can help with inflammation, pain, mood, and more. And, hey — since conventional wisdom says that being outside is good for you, there's no harm in trying a quick earthing exercise, right? Next time you're outdoors, you can easily ground yourself by allowing the bottoms of your bare feet, palms of your hands, or entire body to touch the Earth. Sit with your back against a tree trunk, walk through the grass, lay on the sand, wade in a lake, or go for a quick dip in the ocean. These are all easy ways to reconnect to Earth naturally and create a moment for mindfulness.

A listening meditation

If you want to flex your mindful muscles out of doors, look no further than a simple listening meditation. The goal of listening meditation is to focus on just one sense: hearing.

Here's how to do it:

• Find a peaceful spot outside — a park bench, beach, or simply outside on your front steps. Anywhere will do.
• Close your eyes and take a few deep breaths.
• Next, bring your attention to what you can hear.
• Start with the most obvious sounds, then shift your attention to the sounds in the background. 
• Notice how some noises drift in and out while others remain constant. What can you hear? Try to acknowledge the noises without dwelling on them. Simply notice and let go. 
•  Next, tune into the sound of your breathing. Feel the rise and fall of your inhale and exhale. Listen to the air coming in and out of your body.
• When your mind wanders, notice you've become distracted and gently return your attention to listening. 
• You can use the steady sound of your breathing as a constant to return to.  
• Continue listening in this way for at least five minutes.‍

Finding some peace and focus.

At Firefly, we're all about helping people find sustainable ways to bring mindfulness to their lives. If you'd like help with a plan that fits your unique lifestyle and needs, consult with your care team today through the Firefly app. Not a member yet? Get started by signing up on our website or giving us a call at (855) 869-9284.

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