Lori Heath
Liz McNett Crowl
Mindfulness is an important part of our outdoor experiences. In this guide to mindful moments, follow prompts to practice awareness, breathe with intention, explore your senses, and more. To learn more about how The Mountaineers enhances outdoor experiences through mindfulness, read Mindful Mountaineers.
Move with awareness
What does it feel like to “walk as if you are kissing the earth with your feet”?
Pay attention to how your body moves through your environment. As you lift and lower your legs, notice the weight of each step and the feeling in your foot as it connects with the ground. Then, bring your attention to the stretch of the muscles as you walk, the strength in your legs as you stand, and the way your arms move at your sides. What else do you notice about your body as you move?
Focus on your breath
As you breathe, feel the air as it moves around you and within you. Spend a few moments just noticing how the air fills your lungs and moves through you.
With each breath, consider Thich Nhat Hanh’s words:
Breathing in, I know that I am breathing in.
Breathing out, I know that I am breathing out.
Breathing in, I know that I am alive.
Breathing out, I feel the joy of being alive.
Invite curiosity
Nature is brimming with displays that evoke awe and curiosity. As you walk, notice examples of nature’s complexity, like a tree stretching straight and tall toward the sky, a carefully constructed bird nest, or an intricately woven spider web. What else sparks your curiosity?
Befriend the trees
Find a tree that is calling out to you and sit with it like it is a friend. Listen with all your senses. What might the tree have to offer you? What might you offer the tree?
Like a mirror, observe the tree and use your body to imitate its shapes. Feel free to move from tree to tree, befriending new lifeforms and mirroring their shapes.
Mind your senses
Notice which of your senses feels an impulse to explore, and go with it.
Smell: Wander about and use your sense of smell to explore your environment. How many smells do you notice? Experiment with other senses as you explore smell. Many things become more fragrant when you touch them. Try smelling with your eyes closed. Where are these smells taking you?
Listen: Pay attention to the sounds of your environment and notice if there is a particular sound that is calling to you. Follow that sound and spend some time with it. You don’t need to analyze the sound or identify its source. Just listen.
Look: Wander around and use your vision to notice even the littlest details. What marvels can you find? Move through areas of dappled light, exploring any sensations that arise as you move between light and shadow. Hold out your hands and notice the light and shadow moving across them. What does it feel like to see light and shadow intermingling in your hands? Observe the subtle movements around you. Can you see light dancing on water or leaves shimmering on trees? What else around you is in motion?
Feel: Explore the textures of your surroundings. Be curious. You might think you already know what something feels like, but allow yourself to be surprised by nature’s touch.
This article originally appeared in our spring 2025 issue of Mountaineer magazine. To view the original article in magazine form and read more stories from our publication, visit our magazine archive.
