A calming backyard meditation

Roses are an uplifting meditation flower. They symbolize passion and love, and kindle harmonious feelings. © GIVEN PHOTOGRAPHY 2020

I still remember the first time I meditated more than 10 years ago. It was Christmas time and I had picked up a how-to book at a used bookstore. I sat on the floor next to our Christmas tree, closed my eyes, focused on the in and out of my breath, and immediately fell asleep. Not exactly what I was expecting. But I was determined and today it is part of my morning ritual and the single best practice in my life.

The benefits of meditation are far-reaching and if you stick with it, you will discover that for yourself. But you don’t have to do it every day to get the benefits. It’s a good way to quell unease anytime. The deep breathing part of the practice is exceedingly cleansing. And it’s especially calming for the very uncertain world that we all are experiencing today.

The meditation I’m posting here is simple and one of my favorites to do outside. Anyone can do it and it only takes ten minutes. (Eventually you can work up to 20 or 30 minutes by adding a minute each time.) You can do it anywhere, really. Near a garden or tree is especially nice. But a porch or deck will work, too. If you can’t get outside, do it near an open window.

How to meditate outside

Find a quiet spot where you won’t be disturbed by other people. It’s helpful to use a timer. Place a chair or mat for sitting. Set your timer for seven minutes. Settle in, look around, and notice the details of what is nearby. When you are comfortable, start your timer, close your eyes, and feel where your body is connecting with your chair or the ground. Imagine that you have roots growing deep into the earth. Take five deep breaths. Listen to the sounds for a minute. The birds calling, traffic in the distance, neighbors chatting, a lawn mower. Be gentle with your focus on the sounds. No judgment. Just sounds. Then shift inward to your breath and focus on the in and out of your breath. Now introduce the mantra So Hum. It is a sanskrit word meaning I am that. Repeat the mantra mentally by synching it with your breath—So on the in breath and Hum on the out breath. You will have random thoughts that will come and go while you are repeating the mantra. When you notice them, gently shift your focus back to the mantra. Thoughts are totally normal and part of the practice. Some days I have thoughts throughout the entire meditation. The benefits are still there, regardless. Continue with the mantra until your timer goes off. Then slowly open your eyes, sit for a minute, and notice how you feel. The calming effects from the meditation are still working to release your stress and will stay with you as you continue your day. I hope you find this helpful!

Wishing you all much love and peace. Be well!

An iris facilitates transition in meditation and prayer. It symbolizes faith, hope, and courage. © GIVEN PHOTOGRAPHY 2020