A Nature Meditation for Better Focus
- Find a quiet spot in nature or in your garden where you don’t feel observed. If you choose a forest, look for a hiding place or a protected area. A high boulder, hill, or mountainside also works well for meditation.
- Find a sensory impression that appeals to you and generates positive feelings, ideally one that fascinates you. Either a sound you hear, an object that appeals to you and you can hold in your hand, or maybe something else that you can see but not touch, like rays of sunshine cutting through the trees or a line of ants hiking across the forest floor.
- Concentrate completely on your nature object. How does it feel? Notice the details. Get into your sensory perception and concentrate only on this perception. Try to put other sensory impressions in the background.
- Try to assign your sensory impression an emotion. How does it feel in your mind? What does it remind you of?
- Invite these feelings without forcing them. After a while, redirect your attention more and more to these feelings and toward your inner self. Do this knowing that your nature object triggered these feelings in you and represents itself in this way inside you.
- Once you feel that your meditation is complete or that you can no longer maintain your concentration, you can thank your nature object with an inner or outer gesture and gradually direct your attention to other stimuli in your environment, one by one, until you see nature as a whole again.
Excerpted from The Healing Code of Nature: Discovering the New Science of Eco-Psychosomatics by Clemens G. Arvay.
Born in 1980, Clemens G. Arvay is an Austrian engineer and biologist. He studied landscape ecology (BSc) at Graz University and applied plant sciences (MSc) at the University of Natural Resources and Life Sciences in Vienna. Arvay examines the relationship between humans and nature, focusing on the health-promoting effects of contact with plants, animals, and landscapes. He also addresses a second range of topics that includes ecologically produced food along with the economics of large food conglomerates. Clemens G. Arvay has written numerous books, including his bestseller The Biophilia Effect. For more, please visit clemensarvay.com.