There's lots of research that shows that being outside in green or blue spaces, or looking at pictures of nature, can improve our sense of wellbeing and our mental health. This was particularly apparent during the lockdowns of the 2020-21pandemic, with being outdoors being associated with benefits on anxiety and depression for example.

When the weather is not so good (hello January 2024 with so many storms and endless rain), or if you're not able to get outside for any reason, you can bring nature to you with meditation. In a visualisation meditation you imagine or visualise something. Research has found that imagining something can be almost the same as the real thing, so if you imagine being outside, in the sights and sounds, it's almost like being there.

In this free guided visualisation meditation on nature, I talk you through being outside in your favourite place. If you can picture sights, sounds, textures and scents of where you are, it will be almost like you're there!

Recorded 10 minute guided meditation

The audio track is a guided meditation on the theme of connecting with nature. You can listen to it by clicking the link to go to Soundcloud, or you can listen directly on this page by clicking the image or the play button below.

All you have to do is sit back, relax, listen, and be transported to your favourite place outdoors.

There are lots of types of meditation, and visualisation is just one of them. If you are someone who can't visualise things (aphantasia), don't worry, there are other meditations that might be better such as breath awareness and mantra (repeating a word or phrase).

There are more free meditation tracks in my online library. If you're in Dumfries I've listed known meditation classes in the area on my meditation page. I am considering starting some meditation sessions, keep in touch if you want to know more.