More than ever people are considering trying meditation to relax and reduce stress and after the last couple of years, not only is it understandable, it’s totally recommended!
We explore the ins and outs of meditation, why it’s totally awesome to tap into nature and do it outdoors and share some suggestions on where to head in the Illawarra to give meditating in nature a try.
Meditation is for everyone and with some basic instruction, you too can reap all of the benefits in some tranquil local locations.
WHY // Cos we’ve all been dealing with a bit of lockdown stress lately….
Who ordered chaos with the guy upstairs?!
Rounds one, two, three [need we go on?] of the pandemic has caused some intense chaos.
Pants-free Zoom calls, having to learn Year 6 maths again and fighting off hitting the margaritas before noon.
Despite seeing the lighter side, for many it has brought loss of income and intense isolation from our family and social circles. Family and friendships have been tested [don’t we know it!] and it’s fair to say we’ve all changed and most likely discovered a new found obsession with activewear or trackies!
With normality returning, many of us are still wrangling with the after effects of anxiety and stress and are looking for a solution other than daytime margaritas.
Something a little less hangover inducing, perhaps?
How does some inner peace and zen sound?
Let’s bring on some meditation, people.
BENEFITS OF MEDITATING // Time to get your Namaste on…
Meditation may have had the reputation of being a bit ‘woo woo’ and only practiced by monks and hippes [very zen monks and hippies BTW] in the past but now it is widely practised and accepted across all echelons of society.
So, what is it?
Meditation is simply sustaining a point of focus and being in the present moment. We acknowledge the random thoughts and let them pass without judgement or holding onto them.
Will it cure the anxieties and stress you’re holding in your body and mind? Maybe not entirely, but will it assist? Absolutely.
Meditation provides both psychological and physiological benefits, all backed by science.
Simply spending time caring for yourself in meditation as often as possible makes a huge difference to our wellbeing, a benefit others will likely notice too – yes even our kids might notice we are less angry!
10 Benefits of meditation
- Lowers the stress hormone cortisol
- Reduces anxiety and depression symptoms
- Instant mood boost
- Promotes emotional strength
- Self improvement with greater empathy and presence
- Improves memory and focus
- Enhances well-being and balance in our lives
- Better sleep
- Assists with pain and reduces inflammation
- Improves cardiovascular health
Pretty hard to argue with that, right?
BENEFITS OF DOING IT OUTDOORS // Meditation + Nature = Ahhhh…
Humans have always had a strong interaction with nature. Once upon a time we lived in nature and were deeply connected.
Today, we spend our time indoors, on screens and under LED lights. It’s no wonder we feel a sense of disconnection with our true nature.
Meditating in nature allows us to connect to something bigger than us and our small little place in the universe.
In nature, we absorb oxygen directly from trees, Vitamin D from the sun and plenty of phytoncides that trees expire and are believed to reduce the risk of cancer.
It also encourages us to distance ourselves from Wifi, air pollution, news, traffic and chemicals that pollute our thoughts and bodies. And that HAS to be a good thing!
Meditating in nature provides less distractions from the likes of social media and the setting amplifies the zen benefits.
Even sceptical beginners can gain meditation benefits just by being present in nature. Yep! If you struggle with meditation but just take a seat in the forest, or the bush, or by the beach, close your eyes and relax……..you are still getting all those doses of goodness.
Add a strong meditation practice to the equation and it’s like getting a double whammy of de-stress.
HOW // What do you need?
There are no prerequisites – you can meditate alone or with other people.
Also, no dress code other than keep it comfortable and warm [yay activewear!!] as your body temperature will drop as you relax.
A cushion or towel to sit on may be more comfortable too, although you might have acquired some extra padding in the bottom area over lockdown thanks to UberEats – no judgement here!
Expect distractions and don’t be discouraged if you get interrupted – just start again without judging.
Try to remove as many distractions as you can to keep the peace going; keeping a distance from other people, wear noise cancelling headphones and turn your phone onto silent [or off!] – all of this will help.
HOW // A Basic Intro
Simply sit or lie down in a comfortable position, take your time to adjust yourself to get comfortable.
You can set a gentle alarm if you think time will be a distraction, starting with five minutes which you can increase with practice to any time.
Once settled, close your eyes, concentrate on observing your breath and notice your body starting to relax. Here are three meditation methods you can try and see which one works best for you.
1 :: Senses Meditation
This method works well in a forest or beach where you can hear the sounds of nature.
Pay attention to the sounds far away in the distance, and observe them without analysing.
You can label them in your mind such as “traffic” or “birds”, assisting you to remove attachment to them as you move onto each different sound.
Move your awareness of sounds closer to you, leaving the distant sounds and moving in closer.
Keep moving your hearing of sounds closer and closer until you reach the sound of your own breath and possibly your heartbeat.
Sit in this silence and let all other sounds fade away. If you rushed, simply start again with the distant sounds and repeat.
2 :: Mindful Breathing Meditation
Struggle with concentration? Try this simple technique.
Find yourself a leaf. Now with your eyes open or closed, trace up one side of the leaf with your finger.
As you breathe in, take a small pause, then trace down the other side of the leaf as you breathe out, take another small pause and repeat.
You can also count in your head the breaths.
Like this.
Breathe in for 3 counts, pause for 3 counts, breathe out for 3 counts, pause for 3 counts and repeat.
Choose a comfortable count that works for you. Continue on. You may choose to put down the leaf and continue in your mind with the breath only.
3 :: Kindness Meditation
If you are feeling particularly down, this technique will invite peace.
As you breathe in, breathe in the word in your mind and feelings of “peace”.
As you breathe out, breathe out the feelings and word “love”.
Continue on as your breath deepens and you feel the emotions.
Imagine sending out love to the world and accepting in peace.
You can change the words to whatever resonates with you such as happiness, relaxation etc. Your mood will shift, and you will enjoy feelings of gratitude.
This is a really lovely meditation to reflect on.
4 :: Guided Meditation
If you prefer to have someone guide you through a meditation, here is a short meditation we put together, ideally suited to a quiet spot in nature.
Download this guided meditation:
WHERE // Finding a spot to meditate in nature locally
The Illawarra area has an abundance of areas to practice meditation, here are a few to get you started!
1 :: Rainforest Retreat
A gentle trickle of a creek, the sounds of birds frolicking in the undergrowth and the distant hum of trees flowing in the breeze…if a rainforest sounds appealing, check out the Wodi Wodi Track starting at Stanwell Park Station which will take you down to a beautiful creek.
For an easier trail, the Cascade Trail at Macquarie Pass National Park also has a luscious creek but only a gentle walk to find a perfect rock to sit on.
2 :: Ocean Oasis
The Illawarra coastline is abundant with tranquil beaches and the hypnotising sound of waves with sand between your toes.
Consider a local beach for a sunrise meditation or dusk solitude when the crowds have left and you can wash the day away.
Some special places include Port Kembla Beach which you can walk a little further to escape the crowds, the luscious Scarborough Beach in the Northern Suburbs and Fairy Meadow Beach with its beautiful views.
3 :: Parkland Paradise
Sand and bushwalking doesn’t necessarily appeal to all, so if you want an easy stroll to the perfect spot try the beautiful Illawarra Rhododendron Gardens in Mount Pleasant, a gorgeous oasis of flowers and manicured gardens.
There are also amazing parklands in most suburbs so take note of any parks in your local area. That lonely park bench that no one sits on might just need your company.
JUST DO IT
The best advice for getting the most out of meditating in nature? Simply give it a go!
Schedule in some quiet time for yourself regularly and you will begin to notice the benefits in your life.
It’s not about being perfect, it’s as simple as just practicing and making the time – even easier than learning that new Tik Tok dance, we promise…!
