Outdoor meditation: how (and why) to meditate in nature
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Explore the benefits of starting an outdoor meditation practice. Plus, the best types of meditations to try outside and how you can meditate in nature.
Outdoor meditation blends the calmness of nature with the practice of meditation, which offers a unique and refreshing way to find peace and mental clarity.
Our days are often spent indoors, tied to screens and routines, so taking your meditation practice outdoors can be an energizing and transformative experience, offering benefits that indoor meditation might not provide.
The beauty of outdoor meditation lies in its simplicity and accessibility. It’s easy to practice, and anyone can do it! The fresh air, natural light, and sounds of the outdoors can make your meditation feel more energized and grounded and can deepen your connection with the world around you.
5 examples of outdoor meditations
Expanding your outdoor meditation practice can offer new ways to engage with outdoor meditation. They can be adapted based on your preference, the environment, and how much time you have.
1. Walking or hiking meditation: Choose a quiet path and begin to walk slowly. Focus on the sensation of your feet touching the ground with each step. Synchronize your breathing with the rhythm of your steps. As you walk, bring your attention to the present moment, observing nature around you.
2. Sound meditation: Sit or lie in a comfortable position and close your eyes. Focus on the sounds you hear—the wind, birds, or even cars driving in the distance. Instead of labeling these sounds, simply listen and let them come and go. This practice can deepen your connection with your environment and help you cultivate a sense of presence and awareness.
3. Nature observation meditation: Choose something in nature—perhaps a tree, a body of water, or a rock—and spend a few minutes simply observing it. Notice its colors, shapes, textures, and any movement. This type of meditation allows you to connect with nature and can bring a sense of peace and grounding.
4. Guided outdoor meditation: Try a guided meditation that’s specifically designed for outdoor settings. These meditations often include prompts to help you connect with your natural surroundings, which can enhance your outdoor experience.
5. Sun meditation: Practice this during the early morning or late afternoon when the sun is gentle. Close your eyes and turn your face toward the sun. Feel the warmth on your skin and focus on how it feels. Be mindful of how long you’re exposing yourself to the sun’s rays, and, of course, don’t forget your sunscreen.
How to practice outdoor meditation
Outdoor meditation can be both exciting and uplifting, allowing you to embrace the sights and sounds of nature while you find calm and focus in yourself. Each session can be a unique experience shaped by the time of day, weather, and your surroundings.
Find a quiet spot
Choose a peaceful place where you feel comfortable and can be undisturbed. This could be a secluded spot in your backyard, a tranquil corner in a public park, or a quiet beach. Find somewhere you feel at ease and connected to nature.
Make sure you’re comfortable
Minimizing discomfort can help you focus better, so if you're sitting, try sitting on a mat or a cushion. For standing or walking meditations, wear comfortable shoes and clothing.
Set a timer
Decide how long you want to meditate, and set a timer so you’re not distracted by checking the time. The timer can help you fully immerse yourself in your meditation experience. If you’re a beginner, try starting with 5–10 minutes.
Adapt to the environment
Outdoor environments are always changing. You might encounter unexpected noises or interruptions. Instead of getting frustrated, let the chirping of birds or the rustling of leaves become part of your meditation, helping you stay in the present moment.
Choose your meditation style
There are lots of types of meditation to choose from, depending on your preference and experience. Focus on your breath, practice mindfulness, or try a guided meditation using the Calm app, and experiment to find a style that works for you.
Mindful observation
Notice the colors, textures, and movements of your surroundings. This practice can help ground you and enhance your sensory awareness.
Return gently
Once your timer goes off, don’t rush to get up. Instead, take a few moments to reflect on your meditation experience and the sensations in your body. Gradually bring your awareness back to the present to finish your session gently.
Regular practice
Bring outdoor meditation into your regular routine to make your practice consistent. Over time, you’ll likely notice your overall meditation experience improves and you develop a deeper connection with nature.
6 pro tips to meditate outdoors
Enhance your outdoor meditation practice with tips to create a more enriching and fulfilling experience of inner peace and mindfulness. If you’re new to meditation, explore different practices to find what works for you.
1. Embrace the elements
Whether it's a gentle breeze, the warm sun, or even a light drizzle, appreciate the unique sensory experience of the natural elements around you to deepen your meditation. Being comfortable in your body can help you get the most from your meditation session, so wear layers in cold weather, or, if it’s hot, try light and breathable clothing and suitable sun protection.
2. Use nature as your focal point
If your mind wanders, use a natural element to help you stay grounded and present during your meditation. It could be the sound of a nearby stream, the sight of a fluttering leaf, or the scent of the earth.
💙 If you can’t make it outside, you can still embrace nature in this guided Soundscape Meditation: Costa Rican Jungle.
3. Be respectful of wildlife and the environment
Remember that you’re sharing the space with nature and its inhabitants. Be mindful and respectful of wildlife and plants, leaving the area as you found it.
4. Let go of expectations
Every outdoor meditation experience will be different. Some days you might find deep peace, while other times your meditation might be filled with distractions. Letting go of expectations can allow you to be more open to the experience and reduce frustration.
💙 Let go of expectations and learn to Reset Your Attention when you feel your mind wandering.
5. Use technology mindfully
If you're using a meditation app or guided audio, keep the volume at a level where you can still hear and appreciate the sounds of nature around you.
💙 Press play on Soundscape Meditation: California Beachside for soothing sounds of gentle waves and wind as you meditate.
6. Mindful movement
If sitting still is challenging, incorporate gentle, mindful movements like stretching your arms toward the sky or swaying gently with the breeze. Movement can help release physical tension and enhance your connection with the environment.
💙 Practice Mindful Movement with Mel Mah during the Daily Move.
Outdoor meditation FAQs
What is outdoor meditation?
Outdoor meditation is the practice of meditating in an open-air environment, connecting with the natural world to enhance the meditative experience with the calming effects of nature. It involves finding a peaceful spot outside, such as a park, garden, or forest, and using nature as a focal point to engage your senses and deepen your meditation practice. This can lead to increased mindfulness, relaxation, and a heightened sense of wellbeing.
How do you do meditation outside?
Meditating outside can be easy, start with a few simple steps:
Choose a quiet spot in nature.
Find a comfortable posture, like sitting, standing, or even walking.
Begin by taking a few deep breaths to relax and center yourself.
Use the natural environment as your focus, like the rhythm of your breath, the sounds of birds, the feeling of the breeze, or the warmth of the sun.
Set a timer for the length of time you’d like to meditate.
Allow your thoughts to pass without judgment, and gently bring your focus back to your chosen element whenever you get distracted.
Finish your meditation slowly, gently transitioning back to your regular state of awareness.
How do you meditate externally?
External meditation involves focusing on elements outside of yourself, shifting your attention to the external world and your sensory experiences of it.
Find a quiet place to sit or stand comfortably.
Open your senses to your surroundings, and notice what you see, hear, feel, smell, and even taste.
Choose an external focus point, like the sound of a stream, the sight of a tree, or the feeling of a breeze on your skin.
Whenever your mind wanders, gently bring your attention back to your chosen external focus.
Let yourself be fully immersed in the sensory experiences of the natural world around you.
Is it better to meditate indoors or outdoors?
The choice between indoor and outdoor meditation depends on personal preference and the specific goals of your practice.
Indoor meditation offers a controlled environment, free from the unpredictability of weather and external noise, which can be beneficial for deep focus and introspection. Outdoor meditation, on the other hand, provides a connection to nature, which can enhance mindfulness and offer a sensory experience that’s refreshing and grounding.
Many people find value in practicing both types, so explore and find what works best for you in your meditation journey.
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