Our Mindful Nature: Meditation Inspired by Nature to Soothe the Overwhelmed Mind and Ease Anxiety

What if you could start your day feeling grounded, grateful, and clear-minded—without the noise and distractions? In this peaceful guided meditation, you’ll be immersed in the sounds of a Maui sunrise, setting the tone for a day filled with intention and gratitude. No chatter, no clutter—just a mindful practice designed to help you cultivate calm, connection, and resilience from the moment you wake up. Awaken with a sense of gratitude and purpose Feel deeply connected to nature’s rhythm and energy Begin your day with clarity, focus, and inner peace Press play now to experience a meditation that transforms your morning into a moment of stillness, gratitude, and renewal. Sign up for my newsletter at https://merylarnett.substack.com/ to receive free mini meditations each week, creative musings, and more.Thank you to Nick McMahan for today’s nature field recordings, sound design, and editing; and thank you to Brianna Nielsen for production and editing support. Find them at:https://www.nickcmcmahan.comhttps://www.instagram.com/brianna_podcastpro/Watch on YouTube, Make a donation, or learn more about my free offerings and live classes by visiting merylarnett.comyoutube.com/@ourmindfulnatureThis podcast explores meditation, mental health and the power of connection, offering guidance for caregivers, healers, and therapists facing compassion fatigue, burnout, and other mental health struggles through self-care, self-compassion, and resilience. With a focus on anxiety, depression, and overwhelm, each episode provides tools like meditation, mindfulness, breathwork, and grounding to cultivate clarity and reduce stress. Listeners can also experience nature-inspired guided meditations, designed to bring peace and balance in times of distress.

This week, we explore how to weave mindfulness through our entire day, starting with a gentle morning practice that sets our intentions and opens our hearts to daily gifts. What We'll Share Together:A gentle morning practice that helps us set our day's intentionSome thoughts about consistency (spoiler: it matters more than duration!)A beautiful concept called the cycle of reciprocity that might just change how you see your dayReal, practical ways to stay connected to our practice, even when life gets busyOur Practice Today:A 20-minute guided meditation (but remember, even 3 minutes counts!)Time to settle in and get comfortableSpace to notice the gifts already present in your dayA chance to set an intention that really means something to youPlenty of room for whatever arisesMeditation Music:The natural soundscape comes from a recording high on the slopes of Haleakalā, Maui. Many of the bird calls belong to local and endangered species, which Nick McMahan had the opportunity to capture while studying the region's sound ecology for Quiet Parks International.Ideas We'll Explore:Robin Wall Kimmerer's lovely cycle of reciprocity: attention, gifts, gratitude, and reciprocityWhy morning practice can be special (but it's totally okay if you're not a morning person!)How to name specific intentions (because "good" isn't quite enough)Ways to notice the gifts already present in our livesA Story That Inspired Today's Practice:I'll share a beautiful story about a climate journalist who found her way back to joy through really seeing the plants around her. It's from "The Light Eaters" and connects so beautifully with Robin Wall Kimmerer's ideas in "Braiding Sweetgrass."This Practice Might Be Just Right If:You're looking for ways to carry your practice beyond the cushionYou want to start your day with intention (at whatever time feels right)You're curious about building a practice that really fits your lifeYou're ready to explore what consistency might look like for youWhat's Coming Next:We'll continue exploring how to weave mindfulness through our days together, looking at moments like lunch and dinner. I'm excited to share this journey with you!

Welcome back to Our Mindful Nature! This week, we explore how the woodpecker's drumming can guide us in releasing emotional armor, including anxiety and overwhelm, and deepening our connection with the natural world.What You'll Experience:- A guided meditation synced with the woodpecker's natural drumming pattern- Gentle body scanning and breath awareness practice- An invitation to let nature's rhythms soften our emotional armorMeditation Music Details:- Morning bird chorus recorded in a California coniferous forest- Featured sounds include woodpecker drums, Red-breasted Nuthatch, Warbling Vireo, Douglas' Squirrel, and Mountain Chickadee- All nature sounds recorded and edited by Gordon HemptonSign up for my newsletter at https://merylarnett.substack.com/ to receive free mini meditations each week, creative musings, and more. Thank you to Brianna Nielsen for production and editing support. Find her at:https://www.instagram.com/brianna_podcastpro/Thank you to Gordon Hempton for the use of his nature recordings. You can find him at: https://soundtracker.com/ Watch on YouTube, Make a donation, or learn more about my free offerings and live classes by visitingmerylarnett.cominstagram.com/merylarnettyoutube.com/@ourmindfulnatureThis podcast explores meditation, mental health and the power of connection, offering guidance for caregivers, healers, and therapists facing compassion fatigue, burnout, and other mental health struggles through self-care, self-compassion, and resilience. With a focus on anxiety, depression, and overwhelm, each episode provides tools like meditation, mindfulness, breathwork, and grounding to cultivate clarity and reduce stress. Listeners can also experience nature-inspired guided meditations, designed to bring peace and balance in times of distress.

Exploring the Depths of AwarenessIn this final episode of our heartfulness series, we’re diving below the surface of mindfulness into the rich, uncharted waters of the subconscious. While mindfulness often focuses on our conscious, waking mind, heartfulness invites us to explore the deeper layers of our being — the parts of us that dwell in dreams, intuition, and quiet knowing.What We Discuss in This Episode:How mindfulness works with the thinking mind, while heartfulness taps into the subconscious.Why Albert Einstein’s wisdom—“You cannot solve a problem with the same mind that created it”—is a call to explore beyond conscious thought.The subconscious as a vast glacier: what lies beneath the surface is so much more expansive than what we can see.Practical ways to work with dreams to access your subconscious and deepen your self-awareness:Setting a dream intention before sleep.Dream work practices like journaling, drawing, or asemic writing.Dream queries: engaging with symbols or characters from your dreams to uncover their teachings.Dream associations: noticing and connecting elements of your dreams to waking life.Oracle collage: using cards or imagery to weave meaning and insights from your subconscious.What You’ll Experience:A dreamy, ocean-inspired soundscape featuring dawn on the east side of Maui near the dormant volcano Haleakala as recorded by nature field recordist Nick McMahan.A grounding ocean-based meditation to “sink beneath the iceberg,” expanding your awareness into the depths of your subconscious.Tips for welcoming daydreams and staying awake to the dreams that emerge in your meditation practice.Slip on your headphones, drift into the dreamy soundscape, and let’s explore the heartful depths together. Sign up for my newsletter at https://merylarnett.substack.com/ to receive free mini meditations each week, creative musings, and more.Thank you to Nick McMahan for today’s nature field recordings, sound design, and editing; and thank you to Brianna Nielsen for production and editing support. Find them at:https://www.nickcmcmahan.comhttps://www.instagram.com/brianna_podcastpro/Watch on YouTube, Make a donation, or learn more about my free offerings and live classes by visiting merylarnett.cominstagram.com/merylarnettyoutube.com/@ourmindfulnatureThis podcast explores meditation, mental health and the power of connection, offering guidance for caregivers, healers, and therapists facing compassion fatigue, burnout, and other mental health struggles through self-care, self-compassion, and resilience. With a focus on anxiety, depression, and overwhelm, each episode provides tools like meditation, mindfulness, breathwork, and grounding to cultivate clarity and reduce stress. Listeners can also experience nature-inspired guided meditations, designed to bring peace and balance in times of distress.

Welcome back to Our Mindful Nature! This week, we’re continuing our heartfulness series by stepping off the meditation cushion and into the great outdoors.Last episode, we explored the softer, heart-led practice of meditation — a way of being curious, embodied, and a co-participant in the experience rather than its manager. But heartfulness isn’t just for meditation; it’s a lens for living. And one of the most powerful ways to nurture heartfulness is by connecting with nature.What We Discuss in This Episode:Did heartfulness shift your meditation practice this past week?How spending intentional time in nature can open your heart and deepen your awareness.Overcoming “green blindness” — seeing the familiar world around us with fresh curiosity and care.Bringing committed intention and attention to every moment, whether it’s in nature, your relationships, or your work.What You’ll Experience:A grounding invitation to spend 10 minutes outdoors, truly seeing what’s around you.Practical tips for practicing heartfulness in your daily life, even beyond nature.Meditation MusicToday’s meditation is set to a beautiful new soundscape combining earth and elemental sounds and singing bowls, designed to help you connect to the present moment with intimacy and curiosity.All nature sounds are recorded and edited by nature field recordist Nick McMahan.Put on your headphones, step outside, and join us as we explore heartfulness in nature. Let’s see what this moment has to offer. Sign up for my newsletter at https://merylarnett.substack.com/ to receive free mini meditations each week, creative musings, and more.Thank you to Nick McMahan for today’s nature field recordings, sound design, and editing; and thank you to Brianna Nielsen for production and editing support. Find them at:https://www.nickcmcmahan.comhttps://www.instagram.com/brianna_podcastpro/Watch on YouTube, Make a donation, or learn more about my free offerings and live classes by visiting merylarnett.cominstagram.com/merylarnettyoutube.com/@ourmindfulnatureThis podcast explores meditation, mental health and the power of connection, offering guidance for caregivers, healers, and therapists facing compassion fatigue, burnout, and other mental health struggles through self-care, self-compassion, and resilience. With a focus on anxiety, depression, and overwhelm, each episode provides tools like meditation, mindfulness, breathwork, and grounding to cultivate clarity and reduce stress. Listeners can also experience nature-inspired guided meditations, designed to bring peace and balance in times of distress.

Happy New Year and welcome back to Our Mindful Nature, where we explore the intersection of meditation, nature, and mental health. Let’s start the year by diving into a fresh, gentler perspective on mindfulness — or should we say, heartfulness?In this episode, I share a thought that’s been swirling in my mind: what if we reframed our practice? While in the West, meditation is often translated as “mindfulness,” the original Pali word aligns more closely with the concept of “heartfulness.” Imagine how this shift might change the way we experience meditation practice and life.What We Discuss in This Episode:Why mindfulness in the West focuses so much on the intellect and how this reflects our cultural values.The richness of practicing from the heart: a softer, more embodied approach.How heartfulness isn’t just about sitting on a cushion but about cultivating a way of being.Simple, actionable steps to embrace heart-awareness in your practice.A Guided Practice: We’ll close the episode with a short nature-based meditation to explore heartfulness together. Feel the warmth of the season and settle into a sense of connection with your inner landscape.Tune in to explore a gentler, more heartfelt way to nurture your mental health, connect with nature, and deepen your meditation practice.Let’s Connect: Enjoyed the episode? Let us know your thoughts! Share your reflections on social media and tag us at @merylarnett.Ready to embrace heartfulness? Hit play and let’s journey inward together. Sign up for my newsletter at https://merylarnett.substack.com/ to receive free mini meditations each week, creative musings, and more.Thank you to Nick McMahan for today’s nature field recordings, sound design, and editing; and thank you to Brianna Nielsen for production and editing support. Find them at:https://www.nickcmcmahan.comhttps://www.instagram.com/brianna_podcastpro/Watch on YouTube, Make a donation, or learn more about my free offerings and live classes by visiting merylarnett.cominstagram.com/merylarnettyoutube.com/@ourmindfulnatureThis podcast explores meditation, mental health and the power of connection, offering guidance for caregivers, healers, and therapists facing compassion fatigue, burnout, and other mental health struggles through self-care, self-compassion, and resilience. With a focus on anxiety, depression, and overwhelm, each episode provides tools like meditation, mindfulness, breathwork, and grounding to cultivate clarity and reduce stress. Listeners can also experience nature-inspired guided meditations, designed to bring peace and balance in times of distress.

Today’s episode of Our Mindful Nature - a live recording of my Winter Solstice meditation retreat - is the perfect practice to welcome in the winter season. A mini meditation retreat you can do at home!The Winter Solstice is always a discussion of light and dark. Mythology abounds, as do rituals of celebration and reflection. In this class, you will hear some of the mythology surrounding the Winter Solstice. We will explore what it means to ‘harvest the fire’ in this season; we will talk about caves, bees, fire and honey. At the end, you will experience a longer, guided meditation that takes you through a reflection of the year and an inquiry into what is to come next in 2025. You can use this as a time to set intentions for the season or the new year.So grab your tea, light your fire, and settle in as we welcome Winter. In this episode, you hear:The Shortest Day by Susan CooperWintering by Sylvia PlathSounds of the natural world recorded by Nick McMahanI hope you enjoy! This is the last episode of 2024. We will back in 2025 with all new episodes, guests and practices to share ❄️This podcast explores meditation, mental health and the power of connection, offering guidance for caregivers, healers, and therapists facing compassion fatigue, burnout, and other mental health struggles through self-care, self-compassion, and resilience. With a focus on anxiety, depression, and overwhelm, each episode provides tools like meditation, mindfulness, breathwork, and grounding to cultivate clarity and reduce stress. Listeners can also experience nature-inspired guided meditations, designed to bring peace and balance in times of distress.

A winter sleep meditation for you today, dear listeners!As we slip into the darker, colder, and yet somehow busier part of the year I thought we would dedicate some class time to the richness of rest. This episode is an invitation to get cozy, to set aside your to-do list for a few moments, and rest.You can utilize this guided meditation forNaptime or a mid-day resetGentle guidance into evening sleepSupport for falling back asleep if you wake in the middle of the nightAnd listeners, I have to tell you today’s episode has my FAVORITE soundscape of the year. A soothing combination of singing bowls and elemental sounds of the natural world - I highly recommend headphones for the full listening experience. The soundscape and video for this episode are from nature field recordist Nick McMahan.So grab a blanket and a cup of tea, pop-in your headphones, and join me for today’s winter-time sleep meditation.Sign up for my newsletter at https://merylarnett.substack.com/ to receive free mini meditations each week, creative musings, and more.Thank you to Nick McMahan for today’s video, nature field recordings, video and sound design, and editing; and thank you to Brianna Nielsen for production and editing support. Find them at:https://www.nickcmcmahan.comhttps://www.instagram.com/brianna_podcastpro/Watch on YouTube, Make a donation, or learn more about my free offerings and live classes by visiting merylarnett.cominstagram.com/merylarnettyoutube.com/@ourmindfulnatureThis podcast explores meditation, mental health and the power of connection, offering guidance for caregivers, healers, and therapists facing compassion fatigue, burnout, and other mental health struggles through self-care, self-compassion, and resilience. With a focus on anxiety, depression, and overwhelm, each episode provides tools like meditation, mindfulness, breathwork, and grounding to cultivate clarity and reduce stress. Listeners can also experience nature-inspired guided meditations, designed to bring peace and balance in times of distress.

There is something magical about the night sky and the winter woods; a place of dreams and possibility; a place of rest and restoration.In today’s episode of Our Mindful Nature, nature field recordist Nick McMahan shares a dreamscape from Glacier National Park. Not quite a guided meditation, not quite a sleep-story, but rather a meditative experience. A connection to both land and self. Perfect for relaxing before bed, taking a mid-day break, or adding some wintery vibes to your day. You will hear cool wind blowing from the north towards the Eastern Rocky Mountains; the first snow dusting its peaks. Nick weaves a story of dream-images and real-life exploration of this landscape: “Silently, I watch the dense night sky as a calm breeze washes over me, cresting like a wave through the nearby aspens. On a clear night in a remote corner of the Rockies, deep in grizzly country, I see a countless sea of stars overhead, shimmering as brightly as I’ve ever seen. Reaching into my pocket, I grab my small pair of backpacking binoculars for a closer look.”Grab your headphones, a cup of something warm, and settle in by the fire. Rest your feet.Rest your mind.Rest your heart.Join us for a night under the stars in Glacier National Park.The nature sounds in this episode were recorded in the Eastern Rocky Mountains near the Blackfeet Indian Reservation. The Blackfeet people have lived in the Rocky Mountain region for over 10,000 years and were the first people to hear the sounds of the winter wind blowing in from the north in this region.Sign up for my newsletter at https://merylarnett.substack.com/ to receive free mini meditations each week, creative musings, and more.Thank you to Nick McMahan for today’s episode including narration, nature field recordings, sound design, and editing; and thank you to Brianna Nielsen for production and editing support. Find them at:nickmcmahan.cominstagram.com/brianna_podcastproWatch on YouTube, Make a donation, or learn more about my free offerings and live classes by visiting merylarnett.cominstagram.com/merylarnettyoutube.com/@ourmindfulnatureThis podcast explores meditation, mental health and the power of connection, offering guidance for caregivers, healers, and therapists facing compassion fatigue, burnout, and other mental health struggles through self-care, self-compassion, and resilience. With a focus on anxiety, depression, and overwhelm, each episode provides tools like meditation, mindfulness, breathwork, and grounding to cultivate clarity and reduce stress. Listeners can also experience nature-inspired guided meditations, designed to bring peace and balance in times of distress.

Recently, I had a moment where I just didn’t feel seen. And later, as I was processing those feelings, I picked up James Crews’ newest book of poetry, Unlocking the Heart, and I opened to the poem, ‘The World Loves You Back’ - It was exactly what I needed to hear. That I/You/We are all seen for exactly who we are by the animate earth around us. That we aren’t alone.In today’s meditation class, we explore the significance of belonging and being actively engaged in one’s environment. We delve into the idea of reciprocal relationships with the animate earth and our meditation practices, with an emphasis on the importance of active participation. Join me for a poem, discussion and guided meditation inviting us into reciprocal breathing with the forest around us. Thank you to Acoustic Ecologist Gordon Hempton for the use of today’s soundscape. Learn more about Gordon here: https://soundtracker.com/about-gordon-hempton/ Sign up for my newsletter at https://merylarnett.substack.com/ to receive free mini meditations each week, creative musings, and more.Thank you to Brianna Nielsen for production and editing support. Find her at:instagram.com/brianna_podcastproWatch on YouTube, Make a donation, or learn more about my free offerings and live classes by visiting merylarnett.cominstagram.com/merylarnettyoutube.com/@ourmindfulnatureThis podcast explores meditation, mental health and the power of connection, offering guidance for caregivers, healers, and therapists facing compassion fatigue, burnout, and other mental health struggles through self-care, self-compassion, and resilience. With a focus on anxiety, depression, and overwhelm, each episode provides tools like meditation, mindfulness, breathwork, and grounding to cultivate clarity and reduce stress. Listeners can also experience nature-inspired guided meditations, designed to bring peace and balance in times of distress.