Introduction
Mark introduces himself and describes the benefits of being mindful in nature.
Sitting Outdoors
Seated in nature, sense the steadiness of the earth—and yourself as part of it.
Sensory Awareness
With your eyes closed, connect to the ground, feel the air, and find your breath.
Walking with Sensory Awareness
As you walk, attend to changing sensations—and to sounds and smells.
Meandering with Curiosity
Explore a natural landscape, guided by your body and a beginner’s mind.
Lying on the Earth
Lie on the ground, notice where you feel its contact, and relax your weight into it.
Standing with Trees
Find a tree that’s upright and open. Notice these traits in its form—and in yours.
Listening to Nature
Listen to nature’s soundscape, as its tones appear and pass.
Cultivating Equanimity
Go out in harsh weather. Observe the earth patiently bearing the wind, rain, or heat.
Spacious Awareness
Take in the sky’s immensity. Notice that awareness itself is equally vast and open.
Entering Stillness
Find a tranquil setting and let it evoke a sense of quietude.
Interconnectedness with Life
Immerse yourself in various elements of nature. “Feel into this web of life.”
Dissolving Boundaries of Self
Let go of your personal narrative and attend to the sensory world.
Metta to Nature
Visit a familiar setting that you enjoy; recognize all it offers you; give thanks.
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Meditating in Nature
In Meditating in Nature, Mark Coleman, a mindfulness teacher, wilderness guide, and author, invites us to cultivate “the joy and profundity of a nature-based practice.”
Across eight guided sessions, Coleman reveals how the simplest of experiences—"listening to morning birdsong, gazing up at the vastness of the night sky, lying in a wildflower meadow"—can make meditation more effortless and enjoyable, and even “open the mind to insight about timeless truths.”
to listen to all 14 sessions in this series.
Artwork by Jesse Stone