.png)
Mindfulness is an incredibly accessible practice that requires nothing more than your presence and awareness. Unlike activities that need specific tools or environments, mindfulness can be practiced anywhere, making it a perfect companion for new experiences. By meditating in different settings, we open ourselves to new anchors beyond the breath - discovering what resonates with us in the moment. This adaptability is the beauty of mindfulness.
On a recent trip to Lake Garda, I experienced a profound meditation on a pier by the water. It was there that I integrated both mindfulness of breath and the practice of choiceless awareness - a state where we observe whatever arises without judgment. In this article, I invite you to join me in that meditation, adapting it to your surroundings wherever you may be.
A Guided Meditation Inspired by Lake Garda
Setting the Scene
Begin by closing your eyes or focusing on a comfortable point in front of you. Allow yourself to arrive in this moment, wherever you are.
Bringing Attention to the External World
Start by gently shifting your attention to the external world around you:
Hear the rhythmic sounds of the waves crashing against the shore.
Notice the sweet smell of the Italian air, like velvet passing through your nostrils.
Feel the warmth of the sun on your skin.
Listen to the chatter of people nearby, blending into the symphony of life.
Let these external sensations become your anchor. When your mind drifts, gently guide your attention back to these sensations without judgment.
Connecting with Your Body
After a few moments, begin to bring your attention inward:
Notice the contact your body has with the floor or chair beneath you.
Feel the placement of your hands and the posture of your body.
Gently shift your attention to your breath, feeling the cool air entering your nostrils and flowing through your body.
When your mind wanders from the breath which it will, simply bring your focus back with kindness. The act of returning is a fundamental part of the practice.
Ending the Meditation
When you feel ready to conclude your meditation, gradually bring your attention back to the room. Notice your surroundings, gently open your eyes if they were closed, and take a moment to re-orient yourself. Allow yourself to linger in this calm state before moving on with your day.
Gratitude and Connection
One of the most significant takeaways from my daily meditation practice at Lake Garda was a deep sense of gratitude. Gratitude for the opportunity to exist alongside nature and all its wonders. Gratitude for being present in that moment - fully immersed in the sounds, smells, and sensations of life. There was a profound joy in simply being. It may sound euphoric, and it was. That ability to connect with myself, with others, and with the natural world is a core aspect of mindful living.
A Memory to Treasure
The memory of that meditation by Lake Garda is one I will always cherish. It serves as a reminder that mindfulness can be practiced anywhere and that every environment offers unique opportunities for connection. Whether it’s the sound of waves, the warmth of the sun, or the chatter of a bustling street, there is always an anchor available to bring us back to the present.
Mindfulness is a gift we give ourselves, a way to experience life more deeply, with kindness and curiosity. Wherever you go, take it with you, and discover the beauty of the world and yourself in the present moment.
About Dr Laura Allen –
Dr Laura Allen, a Chartered Psychologist and Integrative Therapist, specialises in a variety of therapeutic approaches and is a published author in Positive Psychology. She provides tailored one-to-one support, supervises practitioners, and contributes to the British Psychological Society’s assessment team, guiding the next generation of psychologists.
Comentários