Do you want to develop a habit of being more present, self-aware, and non-judgmental?

Whether you have just learned about mindfulness or have been practicing it for years, you may want to find ways to integrate it into your life in ways that feel natural and fun. You don’t need to just wait until your mindfulness retreat or set timers to prompt you to remember throughout your busy day. If you are someone who likes the outdoors or who wants to be spending more time in nature, here are some mindfulness practices that you can use when you go visit these parks and gardens in Vancouver and the surrounding areas. Make sure to verify if these locations are open prior to visiting.

Ridgefield Wildlife Refuge: https://www.fws.gov/refuge/ridgefield

1. Count how many animals you come across. Notice their shape, colors, sounds, and movements.
2. Look in the waterways and ponds. Notice any movement, reflection, leaves floating on the water, and animals beneath the water.
3. Adopt an attitude of curiosity toward your internal world. What do you notice showing up as you explore this natural area?
4. Look up at the tops of the trees. Notice the movement of branches. Feel the air around you. Is it warm or cool? Is the air still or is there a breeze?

Brush Prairie Wildlife Botanical Garden: https://naturescaping.org/

1. Bring your attention to your footsteps as you explore the garden. Notice the sound your feet make on the ground. Notice the different textures of the ground.
2. What sounds do you hear? Can you distinguish different types of bird? Can you hear anyone talking or walking around? Can you hear cows mooing in the distance?
3. Notice the letters on the signs throughout the garden. What color are the letters? Notice the different fonts and sizes.
4. If you spot any water features, pause to bring your attention to your emotions and thoughts. Observe them as they pass through your awareness and allow them to fade away. If they come back or seem to stick around, notice any judgments that may come up, and show curiosity and kindness toward those experiences.
5. Move closer to the flowers and smell them! Notice the differences between flowers. How intense are the smells? What memories come up associated with the smells? Just observe those memories for a moment without needing to latch on to them.

Columbia Springs (Vancouver, WA): https://www.columbiasprings.org/ 

1. Notice what you are looking at as you enter this park. What do you focus on? When something attracts your attention, notice what aspects of the object/animal/location grabbed your attention? Was it a movement, a color, a shape, or something that reminded you of something else?
2. Observe your own body movement. Scan you body and bring your attention to different parts. Do you notice any tension or feeling of relaxation?
3. Pay attention to the sky. What is the sunlight like today? Notice the shape of the clouds and how fast they are moving, or the absence of clouds. Is there rain or fog?
4. If you pass by the fish hatchery, watch the movement of the fishes. Are there patterns that show up? Notice any sound from the fishes and the water.

Port of Camas-Washougal waterfront park: https://portcw.com/parks-trails/

1. Observe the river in detail. Where does the river appear smoother? Where does the river have more waves or visible movement? Notice anything that blocks your view of the river. Notice what is on the other side of the river.
2. As you walk on the path, bring your awareness to your breathing. Just notice without changing anything about it. What temperature is the air that touches your nostrils? Notice the movement of your chest and belly as you inhale and exhale. Notice any sensation of relaxation as you exhale.
3. Notice the different trees. Look at the texture of the bark. Look at the shape of the leaves. Look at the patterns of the branches. Notice any branches that are bare.
4. Notice the size of the logs laying on the ground. Notice the position of the log relative to the path.
5. Touch any large rocks. Notice the sensation on your hands. Notice the texture and temperature.

Columbia Tech Center Nature & Play (Vancouver, WA): https://www.columbiatechcenter.com/nature-play/

1. Walk in a loop around the play structures. Notice what you see from different angles. Try to walk as quietly as you can. Can you still hear your footsteps? Walk on different surfaces. Notice the different sounds your footsteps make.
2. Sit on the grass. Notice your body connecting with the earth. How soft is the ground? How tall is the grass?
3. Count the people in the park. Notice their body positions. Notice their facial expressions. Notice any judgment or thoughts coming up. Bring your attention back to the people.
4. Did you spot any ducks in the ponds (on the outside of the park by the street)? Observe what the ducks are doing. What are internal sensations that you notice? What is your own facial expression like?

Vancouver Lake: https://www.visitvancouverwa.com/vancouver-lake-park/

1. Find a spot where you can see a large expanse of the park. Notice any benches, walking paths, street lamps, grassy areas, benches, and picnic tables.
2. Notice how far the most distant thing you can see is. What do you see closest to you?
3. When you walk on the sand, bring attention to the sensation of your feet on the sand, the change in your gait, and the color of the sand. Are there holes in the sand? Are there areas where the sand piled up? Notice if you can discern where the wet sand starts or if everything is wet, are there any spots of dry sand?
4. Bring your awareness to your emotions. Notice any change as you explore different areas.

If you are looking for a therapist to guide you through mindfulness practices, reach out to Star Meadow Counseling today to start your therapy journey!