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Meditation and Asana Reflection Paper

I’m stuck on a Writing question and need an explanation.

Full Asana Practice #1 (Links to an external site.)

Full Asana Practice #2 (Links to an external site.)

Nature Meditations

Option #1 – Nature Photograph

Choose a beautiful nature photograph, one that you have from somewhere you’ve visited or one that you find digitally online.

Take some time to sit quietly and breathe. Inhale 4 counts, hold 4 counts, exhale 4 counts, repeat 2-3 times. Close your eyes if this feels right for your.

Then, look at the photo. Imagine yourself in the setting of the photo. Listen to the sounds you hear. Feel the air and temperature on your skin. Fully immerse yourself with your surroundings.

Sit and contemplate with this scene. Focus on your inhale, hold and exhale for as long as you are able, perhaps 2 minutes feel good. As you go throughout your day, come back to this photograph to feel at peace with yourself and your breath.

Option #2 – Basic Nature Meditation — Eyes Closed 

*A personal note, I like to do nature meditations with my shoes off and feet on the earth. This is a  way of grounding or earthing my energy with Mother Nature. 

Find a comfortable position sitting or lying down. Begin with a few deep breaths, breathing deep into the belly, to help you relax and to bring you to the sensations of the present moment. Now close your eyes and be present to what is being experienced with your eyes closed. Notice how your body feels, as well as the activity of your mind and emotions. Experience whatever is present without resisting anything or trying to change it. Do this for about a minute.

Now bring your awareness to everything that you can experience in your surroundings. Feel the temperature of the air on your skin, the feeling of the breeze and the sun. Notice the sounds around you — birds, bees, crickets, flowing water. Listen to the symphony of nature. For the rest of the meditation, continue to experience these feelings and sounds. Whenever your mind wanders, gently bring it back to the experience of nature.

As you meditate, you can see where your attention is naturally drawn, or purposefully scan for different experiences. You can also focus on one experience and notice the experience in greater detail. If it is a bird’s song — notice the quality of the sound — as if you are going more deeply into the sound. (It may seem to have a shape or texture.) Don’t analyze the sound and label it with your mind — simply notice the quality of it.

Once again, whenever you notice that the mind has become absorbed in thoughts, easily bring it back to the sounds and sensations of being in nature. At times both awareness of the sensations from the environment and thoughts will be present. That’s fine. Just easily favor the experiences of nature.… (Links to an external site.) 


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