Lori Heath
Liz McNett Crowl
A gentle drizzle begins to fall as Foothills hike and urban walks leaders Lori Heath and Liz McNett Crowl gather with Mountaineers for a Mindful Outdoor Experience at Saint Edwards State Park. The activity begins with a yoga-like warm up, breathwork exercises, and a poem before starting down the trail. Walking at a slow pace, Lori encourages participants to pay attention to the feeling of their feet on the trail and notice more subtle sensations – the weight of each step, the stretch of each muscle, the tickle of rain on the skin – to increase awareness of their physical bodies. The goal is to observe with curiosity, as if seeing something for the first time.
One participant, Andrea Mueller, is captivated by the gorgeous maple leaves that float in the wind like a river among the canvas of fall colors. “I felt refreshed, renewed, and invigorated,” she would later recall. “Instead of focusing on other things that were not relevant in that moment, I was able to connect with nature in a more vibrant way. My mind really slowed down. I realized even more how intricate nature is and how interdependent we are with nature.”
What is mindfulness?
Rooted in Buddhist and Hindu tradition, mindfulness is the practice of paying purposeful attention to the present moment without judgement of what arises in the mind. By practicing mindfulness with patience and compassion, you train your mind to be less distracted by thoughts, feelings, or worries that arise. Over time, this practice improves health and performance, and you may notice an increased ability to focus, relax, and experience calmness and contentment.
Mindfulness can be practiced during formal meditation or everyday activities like cooking, cleaning, and recreating outdoors. Appreciating the cool breeze against your face as you hike, noticing the sunlight reflecting off a windowsill as you do laundry, or focusing on your breath as you prepare a meal are all examples of mindfulness.
While mindfulness can be practiced anywhere, the natural world provides a compelling environment for mindful experiences. Exploring mindfulness in nature is a healing practice that nourishes both ourselves and the environment we move through. One popular form of mindfulness that inspires Mountaineers activities is the Japanese practice of Shinrin-Yoku, or Forest Bathing. This process of therapeutic relaxation involves focusing on sensory engagement to connect with nature. By cultivating a connection to nature through mindfulness, we discover that when we respect and protect the planet, we respect and protect ourselves.
Calming trailside scenery offers the perfect opportunity to take a few mindful moments and check in with your body. Photo by Skye Michel.
Mindful Outdoor Experiences at The Mountaineers
Mountaineers Mindful Outdoor Experiences blend the benefits of time in nature with those of physical activity to increase self-awareness. Rather than focusing on distance or pace, Mindful Outdoor Experiences prioritize your body, breath, and surroundings, allowing you to increase bodily awareness and deepen your connection to the natural world.
During Mindful Outdoor Experiences, we advise against letting concepts such as “mindfulness” or “walking meditation” trick participants into forcing a particular experience. There’s no expectation to accomplish a certain number of miles, identify a certain amount of flora, or achieve a certain level of calm. Instead, participants are simply encouraged to settle into the present moment and notice what it has to offer. For any given Mindful Outdoor Experience, there is no agenda. We may not go fast, and we may not go far – there is no other objective than to simply “be.”
There are many ways to incorporate mindfulness into Mountaineers outdoor activities. Lori likes to start with a land acknowledgement and expression of gratitude, reminding participants of the importance of honoring Indigenous lands, appreciating nature’s inherent value, and embracing reciprocity. Participants are encouraged to consider nature as a partner rather than the setting for an activity, and remember that we are all a part of the ecosystem, not just visitors. Lori suggests participants go beyond Leave No Trace by honoring the lands, waters, and other living things as loved ones, referencing the guidance of Buddhist Monk Thich Nhat Hanh: “Walk as if you are kissing the earth with your feet.”
To incorporate mindfulness into her trips, Liz likes to include breath techniques, such as deep breathing and walking exercises that activate the parasympathetic nervous system and invoke feelings of calm and relaxation, or seated meditations to practice while taking a trail break. During her activities, participants are encouraged to engage their senses by observing the landscape and noticing how certain features – like the changing shades of a leaf in shadow and light, or the tone and clarity of a nearby sound – make them feel.
A mindful moment in Magnuson Park. Photo by Christina Buckman.
Mindful experiences in practice
Although there is always a planned route during a Mindful Outdoor Experience, what is most important is to enjoy the journey. Our pace is slow, allowing participants to awaken their senses and notice the details of their surroundings. After walking or hiking for a certain amount of time, we decide as a group whether to complete the planned route, turn back the way we came, or take a shorter route. When the activity is complete, participants are free to leave, but most choose to stay for a brief outdoor meditation followed by an opportunity to voluntarily share reflections or insights.
On a recent mindful walk, participant Carol Johnson experienced a great sense of peace after paying attention to the sounds of her footsteps, the fluttering of the leaves, and the soft kisses of the breeze. Another participant, Kay Shi, came to appreciate trees in a completely new way, noticing how their entwined branches resembled a loving embrace akin to a hug between humans, as if the trees have relationships to each other just like people. “Because we are together, the wonder can be shared,” noted Deepti Scharf, who, after a Mindful Outdoor Experience, felt a stronger connection to her fellow hikers. “The connection to nature is so much deeper when we are also connected to each other.”
Andrea Mueller applies learnings from her Mindful Outdoor Experiences to daily life. Whenever her mind creates an overwhelming whirlwind, she takes deep breaths and imagines those beautiful maple leaves floating down the river, while her thoughts flow with them. “Connecting with nature is a holistic medicine,” she shared. “Being in nature rejuvenates me.”
Often, just a few moments of mindfulness can help you feel calmer and more connected to the world around you. You don’t need to spend hours walking through the forest. Just a few moments of awareness of your body, breath, or senses can bring peace, contentment, and relaxation to your daily life.
TIPS FOR BEGINNING YOUR MINDFULNESS PRACTICE
Start small. Even five minutes a day of deep breathing can make a difference in your stress levels, decision making, and ability to focus. Start by bringing awareness to your breath, focusing on your inhale and exhale. Slowly add a few minutes each week to deepen your meditation practice.
Make mindfulness a habit. Think of mindfulness as a non-negotiable part of your routine. Find a time within your day to dedicate 5-10 minutes to yourself. It could be in the morning, on your lunch break, or before you go to bed. If you try mornings and it doesn’t work, don’t give up; try a different time. Liz meditates in the morning for 10-20 minutes and again before bedtime. Lori finds it helpful to incorporate mindfulness into daily activities. For example, when washing the dishes, she makes a point to be aware of the sensations of the water, soap, and dishes in her hands.
Use a guided mindfulness or meditation app. Guided mindfulness and meditation apps help you learn the basics and see which styles of practice you prefer. Liz recommends the HealthyMinds Innovation app, and especially likes meditations that focus on breathing techniques and body scans. YouTube also has a wealth of guided meditations to explore.
Take your practice outside. Incorporating mindfulness into your hikes or walks can be simple. One way to start is by focusing on your senses. Notice the colors and textures along the trail. Listen to the birds and wind in the trees. Feel the rain, sun, or wind on your face. Notice the sensations of your feet as you walk or your breath as you move. Another way to incorporate mindfulness is by adopting a slower pace. Stop often and observe your surroundings. Sit in silence. Allow yourself to relax.
Don’t give up. If at first you find it hard to stay focused, don’t be discouraged. With regular practice over time, you’ll find it easier to concentrate. Avoid judging any thought or emotion that arises. Be patient with yourself as you develop your mindfulness practice.
A Guide to Mindful Moments
Interested in going deeper? Check out our Guide to Mindful Moments, with helpful prompts on how to invite mindfulness into your outdoor recreation.
In addition to Mindful Outdoor Experiences, the Foothills Branch is incorporating mindfulness into other activities, including sound baths, yoga hikes, and yoga walks. Learn more about how to incorporate mindfulness into the trips you lead by watching the recording of our Leadership Development Series seminar: Facilitating Mindful Outdoor Experiences.
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.
