Sky Gazing with Nature
Sky Gazing with Nature Date / Time
So far today, have you brought kind awareness to your: Thoughts?
Heart?
Body?
None of the Above
Instructions: Sky Gazing is a method of connecting your gaze with Nature. It begins by extending the gaze toward the sky or horizon, and then slowly bringing it downward to focus on a nearby tree or a plant. This short, easy-to-use practice can be done indoors or outdoors in a matter of minutes. Use it any time you are feeling mentally fatigued or anxious about an upcoming event. Whether you are a businessperson, student, teacher, or anyone overwhelmed by stress, this practice will help you get centered, refreshed, and quiet the busy mind. After you are done, you will likely feel more refreshed, and ready to focus and concentrate. While you can use this practice indoors by using any size plant, the ideal method of practice would be out of doors with a large tree and a view to the sky or horizon. Follow along with the 5-steps below for approximately five minutes: 1. First, go outside and find a location that allows you to tilt your head up slightly so you can view the sky. Secondly, find a large tree that is situated near your view of the sky—so that you can easily transition your gaze from the sky to the tree while standing in place. In addition, you will want to be standing within arm’s length of this tree. If that is not possible, stand close enough to see the details of the bark and leaves of the particular tree. When choosing a tree, make sure you pick one that is pleasing to you and draws you in. Perhaps it’s the color of the leaves, the shape of the branches or the trunk. 2. To begin, slowly raise your head and cast your gaze out as far as you can into the sky. Visualize releasing and letting go of whatever troubles and worries you have into the expansiveness above you. Let go of the uncertainty, the not-knowing, the fear, the sadness, the doubt, and even the wishing-it-were different. Release all of that into the sky, which is infinitely spacious and big enough to hold all the worries of the world. Stand as long as you need to, continuing to let go and let be. 3. Place your hands on the tree as you shift your gaze from the sky down to where you connect with the tree. Imagine that your feet are rooted solidly into the earth like that tree. Did you know that trees are the largest organisms on earth? Feel your connection with the great cathedral of trees that protects our ecosystem and makes our lives possible. As you feel the bark on your hands and fingers, let yourself get absorbed into the big picture of how we are surrounded and sustained by the natural world. Get more free mindfulness worksheets, talks, eBooks and meditations at
mindfulness MindfulnessExercises.com
Sky Gazing with Nature 4. Now, starting at the bottom of the tree, slowly turn your gaze upward. Pay attention to the smallest details, from the texture of the bark and changes in coloration to where new growth occurs. Continue to broaden your focus until your gaze reaches the highest branches at the top of the tree. 5. Rest the weary mind as you sense your unity with Nature and the wisdom it holds. Appreciate that the natural world has lessons to offer on how there is a season for planting, growing, and harvesting, and pausing. Allow yourself to open to these teachings in the moments or days ahead. Reflections: What was it like to spend five minutes with Nature in this way? When might you find this practice most helpful?
What was it like to release and cast your worries into the expansiveness of the sky? Did this help you gain a different perspective?
Get more free mindfulness worksheets, talks, eBooks and meditations at
mindfulness MindfulnessExercises.com
Sky Gazing with Nature
thank you for your mindfulness practice
May I continue to look deeply into
my mind, my heart and body.
May I see things and meet things
AS THEY ARE
and may this clear and sustained knowing free me
FOR THE SAKE OF
ALL BEINGS.
Get more free mindfulness worksheets, talks, eBooks and meditations at
mindfulness MindfulnessExercises.com
So far today, have you brought kind awareness to your: Thoughts?
Heart?
Body?
None of the Above
Instructions: Sky Gazing is a method of connecting your gaze with Nature. It begins by extending the gaze toward the sky or horizon, and then slowly bringing it downward to focus on a nearby tree or a plant. This short, easy-to-use practice can be done indoors or outdoors in a matter of minutes. Use it any time you are feeling mentally fatigued or anxious about an upcoming event. Whether you are a businessperson, student, teacher, or anyone overwhelmed by stress, this practice will help you get centered, refreshed, and quiet the busy mind. After you are done, you will likely feel more refreshed, and ready to focus and concentrate. While you can use this practice indoors by using any size plant, the ideal method of practice would be out of doors with a large tree and a view to the sky or horizon. Follow along with the 5-steps below for approximately five minutes: 1. First, go outside and find a location that allows you to tilt your head up slightly so you can view the sky. Secondly, find a large tree that is situated near your view of the sky—so that you can easily transition your gaze from the sky to the tree while standing in place. In addition, you will want to be standing within arm’s length of this tree. If that is not possible, stand close enough to see the details of the bark and leaves of the particular tree. When choosing a tree, make sure you pick one that is pleasing to you and draws you in. Perhaps it’s the color of the leaves, the shape of the branches or the trunk. 2. To begin, slowly raise your head and cast your gaze out as far as you can into the sky. Visualize releasing and letting go of whatever troubles and worries you have into the expansiveness above you. Let go of the uncertainty, the not-knowing, the fear, the sadness, the doubt, and even the wishing-it-were different. Release all of that into the sky, which is infinitely spacious and big enough to hold all the worries of the world. Stand as long as you need to, continuing to let go and let be. 3. Place your hands on the tree as you shift your gaze from the sky down to where you connect with the tree. Imagine that your feet are rooted solidly into the earth like that tree. Did you know that trees are the largest organisms on earth? Feel your connection with the great cathedral of trees that protects our ecosystem and makes our lives possible. As you feel the bark on your hands and fingers, let yourself get absorbed into the big picture of how we are surrounded and sustained by the natural world. Get more free mindfulness worksheets, talks, eBooks and meditations at
mindfulness MindfulnessExercises.com
Sky Gazing with Nature 4. Now, starting at the bottom of the tree, slowly turn your gaze upward. Pay attention to the smallest details, from the texture of the bark and changes in coloration to where new growth occurs. Continue to broaden your focus until your gaze reaches the highest branches at the top of the tree. 5. Rest the weary mind as you sense your unity with Nature and the wisdom it holds. Appreciate that the natural world has lessons to offer on how there is a season for planting, growing, and harvesting, and pausing. Allow yourself to open to these teachings in the moments or days ahead. Reflections: What was it like to spend five minutes with Nature in this way? When might you find this practice most helpful?
What was it like to release and cast your worries into the expansiveness of the sky? Did this help you gain a different perspective?
Get more free mindfulness worksheets, talks, eBooks and meditations at
mindfulness MindfulnessExercises.com
Sky Gazing with Nature
thank you for your mindfulness practice
May I continue to look deeply into
my mind, my heart and body.
May I see things and meet things
AS THEY ARE
and may this clear and sustained knowing free me
FOR THE SAKE OF
ALL BEINGS.
Get more free mindfulness worksheets, talks, eBooks and meditations at
mindfulness MindfulnessExercises.com
