Nature and meditation: the two go hand in hand. Which is why this week, we're thinking about the sensory experiences we can have with nature indoors. From calming nature sounds to tastes, textures, and even beautiful sights - there's an easy way to recognize the natural world at home.
We'll break down sound meditations, mindful eating, noting, aromatherapy, and even the feel of vibrations can help you be more mindful.
Hear More Mindfully: Sound Meditations
Your brain and body process sound throughout your entire being - not just your eardrum. Sound waves vibrate and resonate throughout your body's cells. So it's no surprise that sound meditations haven been proven to increase your sense of awareness.
Calming nature sounds are some of the most powerful sound meditations especially in times of stress and anxiety. Why? They bring sensations of healing.
Where can you find meditation nature sounds? All throughout your home
Observe the rain as it hits your windows
Listen closely as air whooshes through your fan
Run the water for your bathtub
Listen to the bubble of a fishtank filter
Hear crickets in your backyard
Want an instant nature fix? Sign up for our emails here and get a free download of one of our upcoming soundscape meditations.
Feel More: Vibration + Meditation
Engaging with your sense of touch helps ground you in the present moment; your mind is shifted from your run-of-the-mill thoughts to the tangible objects around you and you're able to recenter yourself. The benefits of vibrations for your overall health are abundant: increased blood flow, increased flexibility and even improved cognitive motor performance.
Making contact with an object can have a profound effect. Next time you connect with something - let the soft vibrations guide your breathing and keep you centered in the present moment.
Some of our go-to's for connecting via vibrations:
- Aduri Cushion
- An Electric Toothbrush
- Portable Speakers
- A Head Massager
- A Cell Phone
Taste Better: Mindful Eating
What is mindful eating? It means tuning in to your body and its needs – and listening carefully for hunger cues. Put simply, it means eating when you're hungry, not when you think you are supposed to eat – and then focusing on the food as you eat it.
We're often tempted to multitask (working while munching on lunch anyone?) but taking the time to pause and notice the taste and sensation of what you're eating, can help you become rooted in the present moment and when it comes to natural foods - help you become even more energized. Below are a few of our favorite foods to practice with:
- Natural foods proven to energize you:
- Bananas: natural sugar, high-fiber
- Avocados: high in healthy-fats that increase energy levels
- Whole grain oats (oatmeal): high-fiber, rich in energizing vitamins and minerals
- Sweet potatoes: high-fiber and high carbs, making them very energizing
- Fatty fish (salmon, tuna): high omega-3 fatty acid which improves brain function and reduces inflammation
See Mindfully: Notice More
We spend all day looking at what's around us. But how much of that time do we spend truly noticing those things? To practice mindful seeing, you direct your attention to one object in particular and notice it in great detail. To see mindfully is to consciously notice everything in your field of vision: to not just see but to notice. This helps move our brain's focus from (over)thinking to noticing, and allows us to clear our minds.
Our mundane views can be more rooted in nature than we might think. Watching the sun rise or set through a window; watching the fire from a candle flicker; seeing rain splash against a window. When we focus on one object rather than taking in everything we see all at once, we notice more detail and are separated from our inner monologue and re-centered in the present moment.
4 steps to see mindfully:
- Focus on one object
- Note it's color
- Observe it's texture
- Consider it's position
A Mindful Connection: Scent and Memory
When a strong scent is present, we notice it. In our brains, the centers for smell are intricately connected to the centers for memory. So the more deeply we engage with that sense of smell (whether bad or good), the more likely it is we ritualize feeling certain emotions and relating the two together.
It makes sense that scent can be an important layer of meditation practice. If we've used essential oils or candles before while meditating, the smell of those specific scents will bring about the memory of the sensation of calm meditation brought us
Taking the time to intentionally create spaces that smell natural can help us feel more connected to nature in our homes than we would otherwise. Essential oils, diffusers, candles and perfume all supply sensory experiences that can connect us with the natural world. Plants, food and spices can do the same.
Don't know where to get started? Check out these tips from our friends at Aromatherapy Bar:
- Our go-scents for meditation rituals:
Check out Essentially Grounded for all your essential oil needs & more
We’d love to hear from you! (you can reply directly to this email):
What can you do each day to interact with nature in your home? What routine can you incorporate into your day that engages with a new sense?
📖From Good Wine, A Direct Path To The Wonders of Nature (8 min): How wine brought a wine critic a greater awareness of nature
📖 20+ Ways To Get Your Nature Fix Indoors (6 min):/ More ways to bring nature into your home
That's all for now. Have an inspired week ahead :)
P.S. Any feedback or thoughts you have to share would mean the world to us :). Feel free to reply and share! If this you've been forwarded this edition of The Weekly Circle, don't miss the next one!