Meditate Outside: No Zafu, No Problem

Meditating outdoors is a great way to invigorate your practice and connect with nature. When meditating outside, you can try a walking meditation, focusing on the contact of your feet with the ground, or try a sound meditation, where you focus on the sounds around you without judging or trying to identify the source. If you're sitting on the ground, you can use a zafu cushion to enhance your practice and improve your comfort and posture. Zafu cushions are traditionally used with a zabuton, a flat cushion placed underneath for added stability and insulation. However, if you don't have access to a zafu and zabuton, you can still meditate outdoors without them. Just find a quiet, dimly lit area with minimal distractions and good ventilation. Remember to be aware of potential dangers in nature, such as insects or unpredictable weather conditions.

Finding a comfortable position without a zafu

Finding a comfortable position is key to successful meditation, and while a zafu can help with this, it is not necessary. Zafus are round, relatively firm cushions that raise the hips and upper body so that the legs can rest comfortably. They are traditionally used in Japanese Zen meditation, but they are not the only way to find a comfortable position for meditation.

If you are meditating outdoors, you can sit on the floor or ground, or on a chair. If you are sitting on the floor, you can try a simple cross-legged pose, placing one shin under the opposite thigh and vice versa, or the Burmese pose, with one foot in front of the other. If you are sitting on a chair, place your feet flat on the floor.

If you are sitting on the floor or ground, you may want to use a cushion or pillow to help you get comfortable. You can use a zabuton, a flat cushion that goes under a zafu for added stability and insulation, or a rectangular meditation cushion, which can provide lift for proper alignment. You can also use a yoga bolster, knee pillow, or kapok support cushion for extra support. If you are sitting on a chair, you can use a bolster behind your lower back for spinal alignment.

If you are outdoors, be aware of potential dangers and distractions. Check the local weather and bring protective clothing, sunscreen, or a rain cape if necessary. Bug spray can help ward off mosquitoes and ticks, and it is a good idea to familiarize yourself with any dangerous local wildlife.

Using props to support your posture

Props can be incredibly useful when meditating outdoors without a zafu, especially to support your posture and comfort.

The human body is neither flat nor predictably curved, so without proper support, your body will take on the shape of the surface you are sitting on. This can cause misalignment in your legs, hips, spine, shoulders, and head, resulting in discomfort. Props such as meditation cushions, pillows, yoga bolsters, and knee pillows can improve your posture and comfort during meditation.

If you are sitting on the ground, a firm foundation is crucial to maintaining proper alignment and comfort. Your spine should be erect with your lower back curved in, your upper back curved slightly outward, your neck curved slightly inward, and your head level, forming an "S" curve. This alignment supports your body and reduces stress on the spinal components.

A zabuton, a flat cushion, can be placed underneath you for added stability and insulation. While not essential, it offers extra comfort and prevents cold floors from being a distraction. You can also use a rectangular meditation cushion to provide lift for proper alignment. These cushions have straight edges, so they won't interfere with the positioning of your heels.

If you are sitting cross-legged, you can place a zafu, a round pleated cushion, under your hips to raise them and support your spine. You can also try the Sukhasana (easy pose) or the Burmese pose, where one foot is placed in front of the other. If you are taller or have limited flexibility, you may benefit from a higher lift, which can be achieved by sitting directly on top of the zafu or using a combination of cushions.

For those who prefer kneeling, a meditation bench, rectangular meditation cushion, or yoga bolster can provide support. Using a combination of these props can increase lift and stability for taller individuals or those with limited flexibility.

If you are sitting on a chair, a bolster or pillow placed behind your lower back can help with spinal alignment.

In the lying posture, a yoga mat can provide a basic foundation for comfort, and a yoga bolster, knee pillow, or kapok support cushion can be placed under the knees, back, neck, or other areas of the body that need support.

Remember, the key is to find a posture that is both comfortable and supports proper alignment. Don't be afraid to adjust your posture or use props like blankets or blocks for added support. Focus on cultivating inner peace and awareness, and listen to your body. If you experience any pain or discomfort, adjust your posture or take a break.

Preparing the outdoor space

Choose a Quiet and Comfortable Space: Select an area that is quiet and dimly lit, with minimal distractions. Ensure that the space has good ventilation and a comfortable room temperature. If you are meditating in a park, backyard, or balcony, consider the time of day and the surrounding activities to minimise any potential interruptions.

Create a Stable and Insulated Base: If you plan to sit on the ground, consider using a flat cushion or mat to provide added stability and insulation. While not essential, this can offer extra comfort and protect you from cold or damp surfaces. You can also use a meditation cushion, such as a zafu, which is a round, firm cushion that raises your hips and helps maintain a straight spine.

Bring the Necessary Items: In addition to any cushions or mats, bring any other items that will enhance your comfort and meditation practice. This may include a light blanket, a meditation chime, bug spray, sunscreen, or protective clothing, depending on the weather and your location.

Be Aware of Your Surroundings: Familiarise yourself with the local wildlife and any potential hazards in the area. Be mindful of insects, such as mosquitoes and ticks, and bring appropriate protection. If you are in an area with dangerous animals or insects, consider an alternative location to ensure your safety.

Set an Intention: Before you begin your meditation, set an intention for your practice. You may want to focus on connecting with nature, releasing stress, or simply observing your thoughts and surroundings without judgment.

By taking the time to prepare your outdoor space, you will create a calming and supportive environment that will enhance your meditation practice. Remember to embrace experimentation and find what works best for you.

Scanning your body for tension

Get Comfortable

Find a comfortable position, whether that's sitting or lying down. You can be outdoors in a quiet place, like a park or your backyard. If sitting, make sure your back is straight and your shoulders are relaxed. If lying down, you can place a pillow under your knees for support. Close your eyes or lower your gaze to avoid distractions.

Breathe Deeply

Take a few deep breaths. Breathe slowly through your nose and then exhale through your mouth. Let your shoulders drop, and focus on slowing down your breath. Imagine breathing from your belly, letting it expand and contract with each inhalation and exhalation. This will help calm your mind and body.

Start Scanning

Begin scanning your body from head to toe or vice versa. Focus on each body part, starting with your head and neck. Notice any sensations, such as tension, heat, tightness, or discomfort. Be curious about these sensations without judging them. Ask yourself, "How does this part of my body feel? What sensations are present?"

Acknowledge and Accept

As you scan your body, acknowledge any pain, tension, or discomfort without judgment. Accept these sensations as they are in the present moment. For example, if you feel tension in your jaw or shoulders, simply observe it without trying to change it. You can gently breathe into these areas, visualizing the tension releasing with each breath.

Stay Present

Stay present with the sensations you discover during your body scan. Don't try to change or fix anything. The goal is to build awareness and accept what you find. This will help you develop a different relationship with pain, aches, and discomfort. Recognizing and accepting these sensations can help bring relief to your mind and body.

Move Through Your Body

Continue scanning your entire body, moving down from your head to your shoulders, upper back, chest, belly, and so on. Pay attention to areas that are commonly tense, such as the back, neck, or jaw. Take your time with each body part, spending at least 20-30 seconds on each area.

Release and Repeat

When you're ready, slowly release your focus on one body part and move on to the next. You can imagine releasing the tension with your breath and then moving on. Repeat this process until you've scanned your entire body, down to your toes.

Remember, the key is to be curious, open, and non-judgmental during this process. It's normal for your mind to wander, so gently bring your attention back to your body whenever you notice it drifting. With regular practice, you'll become more adept at recognizing and releasing tension, improving your overall well-being.

Focusing on your breath

Find a Comfortable Position: You can sit on a chair, bench, or even the ground. The most important thing is to keep your back straight and maintain a stable, upright posture. This helps you stay alert and focused during your meditation practice.

Close your Eyes or Keep them Open: Closing your eyes can help you reduce distractions and focus inward. However, keeping your eyes open, with your gaze softly directed down and in front of you, is recommended for the long term as it helps you stay present and aware of your surroundings.

Breathe Naturally: Allow your body to breathe in its natural rhythm. Don't force deep breaths if that doesn't come naturally to you. Simply observe the flow of your breath. Notice the sensations in your body as you inhale and exhale.

Count Your Breaths: If you find it challenging to focus, try counting your breaths. Silently count each inhalation and exhalation: in (one), out (two), in (three), and so on. This gives your mind something to focus on and can help you stay present.

Let Thoughts Come and Go: It's natural for thoughts to arise during meditation. Don't get frustrated or try to suppress them. Simply acknowledge them and gently bring your attention back to your breath. With practice, you'll find it easier to observe your thoughts without getting caught up in them.

Be Consistent: Consistency is key when it comes to meditation. Try to meditate at the same time every day, even if it's just for a few minutes. Over time, you can gradually increase the duration of your practice.

Remember, the goal is not to force a particular way of breathing, but to observe and accept your breath as it is. This practice of focusing on your breath will help you cultivate mindfulness and bring a sense of calm and presence to your daily life.

Frequently asked questions