Step 2
Mindfulness and Awareness
Be fully present with the Earth
Mindfulness is key to truly enjoying the Earth. In our fast-paced, tech-heavy lives, it’s easy to get swept away by distractions, endless scrolling, and constant consumption. But mindfulness helps us break free from that, grounding us in the present moment and allowing us to fully experience the beauty of the world around us.
In this step of the guide, I’ve written down what I believe are the most important things to consider when cultivating mindfulness and awareness in your life. Below, you’ll find explanations and instructions on key aspects of mindfulness, from reclaiming your attention to being true to yourself. Mastering this step will provide a strong foundation for everything else in this guide, making the journey toward a deeper connection with the Earth more achievable.
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Cultivating presence in a busy world
We live in a time where it’s easy to feel disconnected from nature. Between video games, social media, and streaming services, many of us spend hours in front of screens every day. Don’t get me wrong—video games and online entertainment can be a great part of life. But it’s easy to get carried away, consuming rather than participating, losing ourselves to the cravings. So, how do we balance our digital habits with a more grounded, mindful existence?
Start by giving yourself space to reflect on how you spend your time. Consider this: when was the last time you turned off your screen and just sat with yourself? How often do you step outside without your phone? Living mindfully means carving out time for moments where you’re fully present, whether that’s in nature, with other people, or even during everyday tasks like eating or walking.
Reclaim your attention
Let’s face it—scrolling through social media, news, or even endlessly browsing the internet messes with your brain’s reward system. Every swipe, every notification, triggers a dopamine hit, and before you know it, hours have slipped away. The good news? More people are becoming aware of this, and it’s something you can manage too.
Set boundaries for yourself. Set limits on how long you spend on social media or watching shows. Try using a timer to track how much time you’re actually spending on these activities. It’s all too easy to get sucked into the next episode or scroll through an endless feed. Take back control by being aware of how you’re spending your time. Make space for activities that engage your senses and mind in the real world. Go outside, even if just for a short walk, and take in your surroundings without distraction. It’s not about quitting technology entirely, it’s about being mindful of how you engage with it.
Mindful consumption
We’ve all fallen into the trap of consuming too much, whether it’s food, energy, or entertainment. But when we bring mindfulness into our consumption habits, we become more aware of the impact these choices have on ourselves and the planet. It’s about enjoying things without being consumed by them.
For example, video games can be a great part of life, but it’s easy to get lost in them, especially if you play for hours without breaks. Try to set limits, and don’t forget to get outside and experience the real world. The same goes for binge-watching TV shows or anime. When you find yourself zoning out, ask yourself: “Is this what I want to be doing right now?” Give yourself permission to take a break and do something that actively engages your senses.
Instead of just consuming, try engaging with the world more actively. Go outside and feel the earth under your feet, it doesn’t need to be time-consuming or complicated. Just take a break from passively taking in content and actively participate in the world around you.
Practical tips to consume mindfully
- Take breaks from screens: Start by replacing just one hour of screen time a day with an outdoor activity. It doesn’t have to be strenuous—sit outside with a book, go for a walk, or spend time with friends in nature. Even small changes like this can make a big difference.
- Find balance in your activities: Not all screen time is bad, but finding a balance is key. If you enjoy video games, keep playing them, but also carve out time to be in nature or engage in hobbies that ground you in the real world.
We often miss the simple joys around us because our minds are elsewhere. That’s where mindfulness comes in, and with it, meditation: a practice that allows us to anchor ourselves in the here and now, fostering a deeper connection with both ourselves and the Earth.
What is meditation?
At its core, meditation is the practice of focusing the mind to achieve calm and clarity. It’s about training your mind to concentrate, often by using your breath as a point of focus. This helps you notice when your mind drifts and brings you back to the present moment. Meditation is simple in concept but can take practice and patience to fully grasp.
For instance, when you start paying attention to your breath, you’ll notice how quickly your mind wanders. The simple act of focusing on your breath trains your mind to stay present. And the more we practice, the easier it becomes to return to that state of awareness.
Why should you learn how to meditate?
Meditation is crucial not only as a practice of mindfulness but also as the foundation that supports every other step in this guide. When you learn to meditate, you cultivate a sense of presence, clarity, and awareness that makes the rest of your EarthEnjoyer journey more achievable.
Meditation offers a lot of benefits, from lowering stress and reducing mental clutter to improving your ability to connect with others and fostering a greater understanding of yourself. By creating space between your thoughts and emotions, you gain the clarity needed to make better decisions for yourself, your relationships, and even how you interact with the Earth. As you quiet the noise in your mind and tune into the present moment, you become more attuned to both your inner world and the natural world around you.
How to get started with meditation
I’ve created this short introduction to help you start your meditation journey, no matter how unfamiliar or daunting it might seem at first. Meditation is something everyone can do, and it’s easier than you think, especially when you take it one small step at a time.
Here’s a simple exercise to get you started:
- Take a seat
Find a quiet place where you can sit comfortably. You can sit on a chair, on the ground, or even outside if you want to connect with nature. The most important thing is that you feel relaxed and supported. - Set a time limit
If you’re new to meditation, start small. Set a timer for 5–10 minutes, just enough to begin practicing without feeling overwhelmed. - Notice your body
Once you’re settled, close your eyes if you want and take a moment to notice your body. How does it feel? Make sure you’re in a position that feels stable and at ease. - Focus on your breath
Gently focus on the sensation of your breath as it moves in and out of your body. This will be your anchor, something to bring you back to the present whenever your mind wanders. - Notice when your mind wanders
The moment you notice your thoughts drifting away, gently bring your focus back to your breath. When your mind starts to wander (and it will), your breath is what will bring you back. - Be kind to yourself
Don’t judge yourself for wandering thoughts. The key is to bring your mind back without frustration. Just return to your breath and continue. - Close with kindness
When your timer goes off, keep your eyes closed for a moment longer. Slowly shift your attention from your breath to your body. Notice how you feel, physically and mentally, the sounds around you, and your thoughts. Acknowledge the effort you just put in with kindness toward yourself.
Meditation isn’t about perfection. It’s about creating space for yourself to return to the present, no matter how many times your mind wanders. Each time you bring your attention back to your breath, you’re strengthening your ability to stay mindful and centered.
Pro tip for Earth Enjoyers:
If sitting meditation feels difficult, you might find walking meditation more natural, especially in nature. Instead of sitting still, walk slowly, focusing on each step and your surroundings. Pay attention to the sensation of your feet touching the ground, the wind on your skin, or the rustling leaves. Walking meditation is a fantastic way to ground yourself in both your body and the Earth at the same time.
Resources
I’m not an expert. Everything I’ve shared here comes from my own personal journey, and I’ve found these practices helpful in deepening my connection to both myself and the Earth.
I recommend checking out Plum Village as a great resource. Unlike many paid mindfulness services, they offer practical and free teachings that are useful for anyone, whether you’re into Buddhism or not. Founded by Zen Master Thich Nhat Hanh, Plum Village provides a ton of helpful resources, including the Plum Village Mindfulness App, which is free on both the App Store and Google Play. No subscriptions, no hidden fees. They have something for everyone, including guided meditations, walking meditations, and even podcasts.
Among many things I’ve explored on my mindfulness journey, I’ve grown quite fond of Qigong. It’s a Chinese practice that combines gentle movement, breath control, and meditation to promote physical and mental well-being. For me, Qigong has become a go-to when I need to slow down, center myself, and reconnect with my body. It’s a moving meditation that helps release tension, increases energy flow, and sets a peaceful tone for the day.
If you’re weird like me and enjoy trying out new things, I’d highly recommend checking out the Qigong Meditation YouTube channel. It’s a great place to start, no matter your experience level. One video I keep coming back to is this morning Qigong routine. I’ve watched it countless times, and every time I start my day with it, it sets me up for a great day. Trust me, it’s worth giving a shot if you’re looking for something new to add to your mindfulness practice.
If you want to dive deeper into mindfulness, or just need some extra guidance, feel free to contact me! Whether you have questions, want additional resources, or just want to chat about any part of this guide, I’m here to help. I’d be more than happy to send you some extra materials or point you toward some other resources.
Enjoy a mindful future
As you begin to integrate mindfulness into your life, remember that this is a journey, not a destination. The more you practice being fully present, the more natural it will become. Each moment of mindfulness brings you closer to the Earth and to yourself.
So allow yourself the space to learn, and explore the resources available to you. Mindfulness is a gift that keeps unfolding, deepening your connection with the world around you. I encourage you to check out Plum Village and take advantage of the incredible teachings they offer. The path of mindfulness is available to anyone willing to take that first step.
If this all seemed overwhelming, too difficult, or not really of interest, it’s ok. You can just keep reading the rest of the guide to find what really works for you. This is just my opinion after all.
Enjoy your journey. The Earth is here for you, and so am I.
This has been Step 2 of How to Enjoy the Earth: A Comprehensive Guide. Feel free to bookmark or save this step as a reminder of your progress. Since this guide is designed to be a gradual journey, keeping track helps you continue at your own pace whenever you’re ready.
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