A Sensory Pause In Nature

10:33

A Sensory Pause In Nature

by Caitlin Knudsen

Type

guided

Activity

Meditation

Suitable for

Beginners

During this 10-minute track, you'll choose a spot in nature where you can tune into your senses and connect with yourself and the more-than-human world around you. I'll offer open-ended prompts you can follow like trails through a forest to help you slow down and sense in. There's no background music, as listening to this is an opportunity to step away from the hum of technology and allow the wind, sun, clouds, and living beings to greet you in their way. I invite you to turn your attention to the sensory input around you and see what shows up for you in moments of silence. Gratitude to my teachers at the Association of Nature and Forest Therapy (ANFT) for teaching me about the value of invitational language. We end on a simple thank you — no bells.

Nature Grounding Sensory Awareness Light Heart Centering Intuition Mindfulness Gratitude Nature Connection Grounding Technique

Meet your Teacher

Caitlin Knudsen

Milwaukee, WI, USA

Meet your Teacher

Caitlin Knudsen

Milwaukee, WI, USA

Transcript

In this meditation, I'll guide you to connect with the nature around you. You might listen to this audio at your nearby park, Take it with you into your yard, Or even turn it on while you gaze out of your window. Where can you find a spot of nature to be with for a few minutes? Once you've found your spot, You might spend a few moments orienting to this place. Gazing slowly at the scenery. Noticing anything that catches your eye. You are welcome to take your time with this, Pausing the audio if you need. I wonder how it feels for you to be in this spot you've chosen. At any point, You are welcome to close your eyes to immerse yourself in this experience more. Perhaps you invite your attention to the ground beneath you. You might take your shoes off and press your feet into the earth. Leaning into the contact between your feet and the dirt. Or if you keep your shoes on. You can still press into that contact with the earth. Maybe let the earth hold you for a few moments, Letting gravity take over, Sinking in a bit further. Maybe you notice how the air around you is, Its temperature on your skin. Perhaps you can feel the temperature through the sun's warmth on your clothing. Or if it's overcast where you are. You might feel the coolness. Under the cloud's shade. Next, You might notice any movement in the air. Maybe it's windy by you or there's a gentle breeze. Even the stillness may be of interest to you. Spending a few moments letting the air meet you in its way. And you might respond in your way too. I wonder what it'd be like to run your fingers through the air around you. Moving to the light now. You might play around with the light with your eyes open or closed now. I wonder how the light changes for you. If you move back and forth between eyes open and eyes closed. Maybe you slowly blink a few times or turn your face to the sky, Letting the light touch your eyelids. Now, You might sense yourself in this spot. Finding an expression unique to you to place yourself here to as part of the landscape. Maybe you rock gently side to side or squat down closer to the earth. I wonder what it'd be like to say a few words to this spot, Greeting it in your way. Perhaps you're curious about something near you or a little further away. Sensing into the energy of the beings around you, Noticing which ones call to you. Maybe you wander out and say hello to one of them. There might be a tree you'd like to lean against or a flower you'd like to smell. Letting yourself be connected to this spot using your senses and your intuition. Turning your attention back to your gaze, Looking around you once again, Taking in this spot. I wonder how this spot feels to you now that you've spent some time here. And perhaps you close this meditation by connecting with your heart space. You might place a hand there on your chest or let your inner sight land on it. I wonder what your heart wants for you next, After you transition out of this meditation. Spending a few moments speaking with your heart, Maybe taking what it has to say with you into the rest of your day. Thank you for your meditation.