Enjoy this mindfulness practice for summer and let the sun melt your worries away.
Summer is here and that gives us the opportunity to get outside more often. We can enjoy all those activities we neglect during the winter months and feel like ourselves again.
It’s amazing what time in nature can do for our mental and physical health, so wherever you are in the world make the most of the warm, dry days when they’re here – you can head to the park, forest and hills to increase your vitality and leave all your worries behind.
I’ve just landed back in Scotland and will be using the summer months for writing, practice and reconnecting with friends who I haven’t seen for the last 9 months. I’m based in Edinburgh so I’m lucky to have a royal park (Holyrood), hills, lochs, glens and beaches all within 30 minutes of home.
It might be a harsh place in winter, but Edinburgh is one of the best places on earth in the summer.
As well as the active stuff, one of my favourite things to do is meditate and do breathwork in one of the quiet spots I can find in Holyrood Park. Duddingtson Loch and Dunsappie Loch are two of my favourite places to unwind, so if you’re ever in Edinburgh be sure to visit.
Here’s a short mindfulness practice that I’ve been doing this last couple of weeks for you to try. It will help you to focus, find calm and feel gratitude for summer.
Practice tips
Before you begin, here are a few practice tips to keep in mind:
1. Choose a quiet, sunny spot in nature. Choose a local park, forest, field or beach that you can visit on a sunny day and sit quietly for a while. It does’t have to be silent, or remote, as the sounds that come and go are all part of the experience.
2. Wear shorts and a t-shirt. The body manufactures Vitamin D from sun that is absorbed through the skin, so wear comfortable shorts and a t-shirt for this practice. You will also feel the breeze on your skin (if there is one) which is an added bonus.
3. No aims, no effort. The aim of this practice is to have no aim. You want to simply breath, feel and be. The more you let go, the more you will enjoy the moment.
4. Return to the breath. If something distracts you, or you notice your mind wandering, simply return your focus to the breath and the sensation of sun on skin.
5. Stay safe. Be aware of the sun and the heat as to not get burned, or dehydrated. Find a comfortable spot in the sun, but at a time of day that is comfortable for you and your skin type – the morning or early evening when it’s a little cooler might suit you better.
Mindfulness Practice for Summer
This mindfulness practice can be enjoyed by anyone, anywhere. Bring your full self to the experience and observe the sensations of Summer.
1. Find a comfortable sitting position in the sun, on a bench, rock or the ground.
2. Close your eyes and notice any sensations of sitting here. The slight pressure of the seat on your buttocks and the backs of your legs. The firm nature of the ground below your feet.
3. Take a deep breath in through the nose. Feel your chest expand and then your abdomen.
4. Exhale slowly through the mouth.
5. Continue to breath, in through the nose and out through the mouth, for a few moments. Slowly. Deeply.
6. Now, you can bring your attention to the warm sensation of the sun on your skin. Notice the light, the heat and the energy that envelops you. Notice how that feels on your face, your arms, and your legs. Allow yourself to relax and surrender.
7. You may begin to feel gratitude for the radiant energy and nourishment this miracle of nature provides.
8. Sit here for as long as is comfortable, and when you feel ready, you can slowly open your eyes and stretch your body.
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Featured Image: @chrismaxwell
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