Summer Mindfulness

What do the words “mindfulness” and “meditation” mean to you? Well, if you are like a lot of people, meditation might conjure up images of sitting on a cushion for hours and, for some, mindfulness seems too time-consuming or too difficult to incorporate into their routine. They conclude that neither are for them nor their kids.

My hope is that the practices suggested in this article will make a convert out of you and bring a lot of simple joy to your life and to those you share these practices with.

Summer is the perfect occasion to get together with family and friends and explore some unique and playful mindfulness practices outdoors. Not only can these methods help anchor you in the present moment, but they can also be enjoyed by everyone, regardless of age.

You can meditate anywhere and anytime by simply bringing yourself back to the present moment. For many, some sort of anchor—an object, a movement, your breath, a scent, a sound—can help.

In these mindfulness practices, we will focus specifically on nature—a fun twist for taking your practice outside and into real life. Anyone can do these, so get your kids, family, and friends involved, and share some fun mindful moments together whilst enjoying the outdoors and connecting to nature. These techniques may leave you feeling happy, light, and more connected to nature and to those around you. You can keep a journal to recall how each experience felt, which was more meaningful for you, and how to adapt it for different seasons and circumstances.

Walk barefoot in the grass or sand. Walk slowly and focus on feeling the ground, the different textures, and the temperature of it beneath your feet. Notice which part of your foot touches the ground first as you take a step and which part hits the ground last. Think about how you feel.

Hug a tree! Find a big tree; pick intuitively. What are the qualities that stand out for you? Is it large and sturdy, deeply rooted into the ground? Is it smaller or younger? Is it bendable, moving with the breeze of the summer wind? What does its bark look like? And its leaves? Which colours, shapes, and textures can you identify? What was it that drew you to exactly this tree? Do not overthink it; just mindfully notice and observe whatever comes up. Finally, give your tree a big hug, and notice how you feel.

Engage your five senses—play a game of sharing with each other: 5 things you can see, 4 things you can hear, 3 things you can feel, 2 things you can smell, and 1 thing you can taste. No overthinking: there is no right or wrong.

Play “paint a picture in your head”: Have everyone select a favourite object outdoors. It can be a tree, a flower, a plant of any kind, a leaf, or the lake. It can also be man-made, yet found outside; a boat, a colourful beach towel, a bottle of sunscreen, a shoe—anything. Then, have everyone describe their object to the rest of the group. Other participants can close their eyes and let their imagination roll with this or follow along gazing at the selected object, as if they wanted everyone to paint a picture of that object. The goal is to be very mindful and focus one’s attention on the object as much as possible and really detect and describe all the tiny details as well as the big picture. You will be surprised at what nuances you will suddenly detect once you put your mindful attention on the object—even if you have picked an object (like your shoe) which you are familiar with.

Wishing on an evening star—who says wishes and intention setting are reserved to New Year’s Eve? Prepare colourful cut-out cardboard stars and write or draw a heartfelt wish on it. Share with each other or keep your summer-night star wish to yourself. Bring your star home with you to create a beautiful “starry sky of wishes” collage together on a big colourful sheet of cardboard.

Close your eyes and take a slow deep breath of fresh air, filling your lungs and your belly. Exhale very slowly, letting even longer breath out. If you want, you can imagine breathing in all that summery joy, and breathing out any big or small worries, heaviness, or tension. Repeat a few times. Smile. Notice how you feel right here, then open your eyes once you are ready.

Inga Bohnekamp

Inga holds a diploma in Psychology with post-graduate training in Cognitive Behavioural Therapy, Dialectic Behavioural Therapy, and Mindfulness. She is a graduate from the Strala Yoga (200hr) Ready to Lead Yoga Teacher Training and Tai Chi with Tara Stiles and Mike Taylor, as well as a certified yoga instructor for children and adolescents.

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