Get outside and take a walk...everyday.
Along the way, learn a new meditation exercise to manage reactions to daily life
by creating pockets of peace in your brain through meditation.
Makeovers Meditation Exercises.
Observation: Plants and Animals.
This exercise will bring about a shift in your ability to notice the
details of your immediate surroundings.
Awareness builds
appreciation for the details in life.
The beauty of nature and the miracle of how animals interact
with their environment are often things that we overlook in our busy
lives.
appreciation for the details in life.
The beauty of nature and the miracle of how animals interact
with their environment are often things that we overlook in our busy
lives.
Observing how an animal eats, nurtures its young, or flies in a
flock is truly the miracle of life in action.
flock is truly the miracle of life in action.
Nature performs magic everyday for us—if only we pay
attention and give it its due regard. Take the time to view nature as
important and as awe inspiring as it truly is. Building the ability to see
how many different plants and animals there are in just a walk
around your neighborhood will pull you out of your busy inner
dialogue and divert your attention long enough to give your thoughts
a little mini-vacation from worries.
As you practice this observation exercise on plants and animals, let
your mind play and imagine. Here are some thoughts and an
example to get you started:
your mind play and imagine. Here are some thoughts and an
example to get you started:
•Observing an animal for a brief time gives you a chance to really
feel what it’s like to be that animal. Let your imagination take
on the thought of being that animal: Its body, its purpose for
living, eating, sleeping, protecting itself from danger, caring for
its young, etc.
feel what it’s like to be that animal. Let your imagination take
on the thought of being that animal: Its body, its purpose for
living, eating, sleeping, protecting itself from danger, caring for
its young, etc.
• “This tree has probably been here 100 years.
It has such
stamina against the elements! If a life force could choose to be
whatever it wanted, this one chose to be a tree. Strong and
steadfast, changing with each season, it has beautiful lush
green leaves in the spring and jewel toned colors in the fall.
Some trees bear delicious sweet fruits like cherries or apples.
Others bear fragrant flowers like lilacs. How amazing!
whatever it wanted, this one chose to be a tree. Strong and
steadfast, changing with each season, it has beautiful lush
green leaves in the spring and jewel toned colors in the fall.
Some trees bear delicious sweet fruits like cherries or apples.
Others bear fragrant flowers like lilacs. How amazing!
Exercise:
1. Go for a walk.
2. Clear your mind of all thoughts.
3. Let your attention wander to various plants and animals. Place
your attention on one plant or animal at a time.
4. Label the plant or animal in your inner dialogue. Say to
yourself, “plant,” or “animal.” If you know the common term
for it, use it: Dandelion, pansy, elm, oak, squirrel, dog, cat, etc.
5. Quiet all inner dialogue and any judgment past the common
label.
6. Now begin the observation process:
• It is moving fast/slow.
• It is eating.
• It is taking care of its babies
1. Go for a walk.
2. Clear your mind of all thoughts.
3. Let your attention wander to various plants and animals. Place
your attention on one plant or animal at a time.
4. Label the plant or animal in your inner dialogue. Say to
yourself, “plant,” or “animal.” If you know the common term
for it, use it: Dandelion, pansy, elm, oak, squirrel, dog, cat, etc.
5. Quiet all inner dialogue and any judgment past the common
label.
6. Now begin the observation process:
• It is moving fast/slow.
• It is eating.
• It is taking care of its babies
• It has fur.
• It is searching for food.
• It has many colors.
• It is watchful.
• It is big/little.
• It bends with the wind.
• It has pointy ears.
• Its bark has a rough texture.
• Its branches are thick/ long.
7. Try to notice every detail about the plant or animal.
8. Gently let go of any thoughts that come up that do not pertain
to the plant or animal that you are observing.
9. Stay with this exercise as long as you wish. When you are done,
say to yourself, “I am done now. Peace.”
• It is searching for food.
• It has many colors.
• It is watchful.
• It is big/little.
• It bends with the wind.
• It has pointy ears.
• Its bark has a rough texture.
• Its branches are thick/ long.
7. Try to notice every detail about the plant or animal.
8. Gently let go of any thoughts that come up that do not pertain
to the plant or animal that you are observing.
9. Stay with this exercise as long as you wish. When you are done,
say to yourself, “I am done now. Peace.”
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