Finding Mindfulness In Mother Nature And Our Nature

There are probably few people living in our modern times that have not heard the term mindfulness tossed around, probably to the point of numbness.  We’ve all heard about the benefits of it in meditation, emotional intelligence and even in eating, but what exactly is mindfulness, and how can it be integrated into our daily lives as a natural activity and not just another thing to do? The “textbook” definitioan of mindfulness is the act of being fully present and engaged in the moment. But mindfulness can feel like an abstract concept that’s difficult to actually put into practice amidst the distractions and stresses of daily life.

Mindfulness is more than a meditative practice. It’s an action as well. The cultivation of mindfulness does not only come through formal meditative practices, but also by engaging in activities that inherently cultivate present moment awareness. These natural states allow us to experience mindfulness powerfully and embody it in ways that have more meaning, so we can naturally return to it in times of stress.  Being in nature is one such activity where the cultivation of mindfulness proves to be especially powerful. One of the most profound ways to experience this synergy is through saling and other on-the-water activites. Sailing not only immerses us in the natural world but also embodies mindfulness in the act of sailing by present moment awareness of the surroundings, the wind and waves, and changing weather. Mindfulness becomes a natural state in nature on board a boat. This experience provides a whole body-mind approach to achieving a mindful state, mental clarity and tranquility.

There are many ways to cultivate mindfulness and present moment awareness. We’ll explore how mindfulness can naturally arise through our daily actions, time in nature, and the more traditional route of meditation. Learning to embody mindfulness outside of meditation is a powerful antedote to daily stresses and burnout.

Boating and Mindfulness

Being outdoors is very conducive to mindfulness. Boating, in particular, is an excellent way to practice mindfulness. When we’re on a boat, we are often removed from the hustle and bustle of daily life, allowing us to decompress and get away from activity and connect more deeply with the natural world.

With the absence of all the artificial distractions and stimuli, it’s easier to tune into the immediate experience – the sounds of nature, the feeling of wind or mist on your skin, or the rocking motion of being aboard. Water itself has been shown to induce a calm, meditative state. Being surrounded by open space and scenery can facilitate a sense of presence and flow.

Sensory Engagement: Boating engages all your senses. When they are activated we naturally are in the moment. Try watching a beautiful sunset and see how quickly we are transported to a clamer state. The sound of water lapping against the hull, the sight of the expansive horizon, the feel of the wind on your face, and the smell of the fresh, open air all bring you into the present moment. Leaving your phone behind and only amplifies the relaxation you will experience and calming of your nervous system.

• Flow and Presence: Sailing naturally induces a flow state, a psychological condition where one is fully immersed in an activity with energized focus, engagement, and enjoyment. The rhythm of the waves or the gentle sway of a boat on the water can induce mild meditative states. This repetitive motion helps focus the mind, making it easier to stay in the present moment.
• Connection to Nature: Being on the water allows for a profound connection with nature. Observing wildlife, the changing colors of the sky, and the reflections on the water can evoke a sense of awe and peace, fostering a deeper state of mindfulness.
• Physical Activity: Physical activities associated with boating, such as paddling, sailing, or fishing, require concentration and coordination, naturally encouraging a mindful state by staying in the present moment of your bodily movements and coordination.

Mindfulness In Daily Action

In the simplest terms, being mindful means purposefully paying attention to the present moment – to whatever is happening within you and around you at this very instant. It’s stopping to notice your breathing, sensations in your body, thoughts and emotions, or your immediate surroundings rather than operating on auto-pilot. Mindfulness as an act is about exercising conscious awareness amenity instead of mindlessly getting caught up in the distractions of the past, future, and mental chatter.  So how does this act benefit us, how do we practice this act and how does it show up naturally in certain activities?

Thich Nhat Hanh, a Vietnamese Buddhist monk, peace activist, prolific author, poet and teacher known as the “father of mindfulness” provides simple and practical practices for being mindful in our daily living – for us busy people whose lives are filled with distractions and demands. In his 1975 book, The Miracle of Mindfulness, (short book everyone should read!) he takes mindfulness from the abstract to the concrete by simply sayig that what ever you afre doing, be mindful of just that one thing. When you wash the dishes, wash the dishes. This means that you rmind is on that task not what you’re going to do when done, what you’re stressing about or any other thoughts but being right there.

This is a great when you’re washing dishes, but what about when you’re at work or in a difficult and stressful project or negotiation? Here are some tips for tuning in and practicing mindful action when you’re under stress, such as during work, a difficult project, or negotiation:

1. Pause and Breathe: Before diving into a stressful task or conversation, take a few moments to breathe deeply. This activates the parasympathetic nervous system, helping calm your mind and focus your energy.
2. Engage Your Senses: Notice your surroundings and tune into what you see, hear, or feel. This can help you stay grounded in the present moment and reduce anxiety or mental clutter.
3. Break Down Tasks: If you’re overwhelmed, break the work or situation into small, manageable steps. Focus on one task at a time with full attention rather than worrying about the bigger picture.
4. Active Listening: During conversations or negotiations, focus intently on listening. Avoid mentally rehearsing your response while the other person is speaking. Mindful listening ensures you can respond with clarity and sound judgment.
5. Check in with Your Body: Stress can manifest in physical tension. Take a moment to scan your body for tightness or discomfort, and intentionally release it by shifting your posture or relaxing your muscles.
6. Anchor to the Present: When stress makes you feel scattered, find an anchor point, like your breath or the feeling of your feet on the floor, to bring your attention back to the present moment.
7. Respond, Don’t React: When you feel the urge to react impulsively under stress, pause. Take a deep breath and choose a thoughtful response rather than letting your emotions drive your actions. Don’t be afraid to take amoment or even ask for a moment before responsing to give yourself time for emotions to subside.

These steps help you stay focused, centered, and responsive, allowing you to navigate stressful situations with greater mindfulness and ease.

In essence, mindfulness is “keeping one’s consciousness alive to the present reality”.  When we can do this we have mastery. Mastery over the thought machine that is the mind, mastery over the constant flow of emotions we tie to thoughts, fueling even more emotional reactivity. Mindfulness gives us an opening to connect with our feelings and not be at the effect of them and in reactivity, but to be in connection with them and choosing how they inform our next action.

Mindfulness as a Meditative Practice

Mindfulness meditation encourages us to observe without judgment, fostering a deep sense of presence and connection to our inner selves and the world around us. Cultivating a mindfulness meditation practice begins with the simple act of paying attention to the present moment without judgment. Traditionally, it’s a simple act of finding a quiet space where you can sit comfortably, close your eyes if it feels right to do so or just lower your gaze, and focus on your breath.

Breathing naturally noticing the pace of your breath and depth. Notice the rise and fall of your chest, the air entering and leaving your nose. When thoughts or distractions arise, gently acknowledge them – no judgiment or self criticism – the mind will always show up wtih thoughts. the objext is not ridding you rmid of thouhgt beut o be aware of them – mindful of what is happeing in the moment. When thoughts take you away, you can return your focus to your breath.

Consistency is key—start with just five minutes daily and gradually increase as it feels natural. Over time, this practice trains your mind to be more aware, calm, and resilient, creating a foundation for greater clarity and presence in your everyday life. Not everyone can sit like this to achieve the effects. There are many meditation practices and mindfulness as a meditation practice is just one. Meditation should feel natural to you and your body. Explore our meditation retreat day and learn about more natural ways to get the benefits of meditation wihtout a structured focus.

All meditative practices help us train our minds in some way and the benefits are multi-fold.  Becoming more aware of the present mement allows us to be less reactive. Over time, regular meditation leads to significant benefits, including reduced stress, improved emotional regulation, and enhanced concentration.

Nature and Mindfulness

Nature offers a unique and powerful setting for cultivating mindfulness and calm. It makses sense from an evolutionary persepctive in that a connection to nature is deeply embedded in our biology. We had to attune to weather patterns,  the landscape, immediate environment, other animals, and rhythms of night and day for our survival.

Even though we don’t face the same survival challenges, our nervous systems still respond to natural environments. Nature offers a sensory-rich environment that naturally engages our senses, helping us reconnect with our primal, grounding awareness. When we can stop and be with our natural aawreness, our time in nature is an effective path to calming our nervous system, reducing stress, and enhancing mindfulness because it taps into a deep, evolutionary relationship we have with the natural world.

Engaging with the outdoors can amplify the benefits of mindfulness practices in many ways:

How To Be More Mindful And Rest Your Spinning Mind

While mindfulness meditation can help build your “mindfulness muscle,” you can also work on it anytime throughout your day. An easy way is to leverage everyday cues as reminders to stop and refocus your awareness to the present moment. When was the last time you brushed your teeth and only brushed your teeth – no to do list reviews, decisions lingering in the background or ruminating over the thousands of thoughts running your mind. Today, try stopping at a red light and take notice your surroundings,  practice a moment of gratitude or appreciation for the day – rain or sunshine as we need them both.  Bringing curiosity and openness to routine activities like washing dishes, folding laundry, or even as simple as taking a few conscious breaths helps us ground in our bodies and works that mindfulness muscle.

Mindfulness, present moment awareness, is truly a gateway to both mental and physical well-being. Present moment awareness allows us to live with greater balance, clarity, and peace.  By incorporating mindfulness into daily activities and embracing the tranquility of the outdoors, we deepen our connection to the present moment and enrich our overall well-being.  It reduces the toll of stress, enhances our capacity to handle life’s challenges, and fosters a deeper connection with ourselves and the world around us.

If you find your mind spinning with restlessness or you’ve struggled to sustain a meditation practice, I’d encourage checking out our Meditation + Sailing Day Retreat and getting out on the water. The blend of present-moment awareness, sensory engagement, and the profound connection with the natural world creates a holistic mindfulness practice.

There is a profound settling of the mind amidst the rhythm of the waves and a deepening of awareness that comes from being on a boat on open waters. Mindfulness ceases to be something you have to artificially “practice” and instead becomes the state of fully inhabiting and harmonizing with your present experience. And what better place to be immersed in the present than out amidst the wonder of nature?

So, get outside, take a moment to breathe, immerse yourself in the natural world, and experience the profound benefits of mindfulness!