KOTUS Rising

Mindful Gardening: Cultivating Inner Peace Through Nature

Mindfulness in the garden with Elizabeth Mulhane

Gardening has long been a popular pastime for those seeking a peaceful escape from the hustle and bustle of everyday life. However, when approached with mindfulness, gardening can be more than just a soothing hobby – it can become a powerful tool for cultivating inner peace and self-awareness.

At its core, mindful gardening is about being fully present and engaged in the act of tending to your plants and garden. It involves using your senses to fully experience the sights, sounds, smells, and textures of the natural world around you.


Creating a garden also provides you with a beautiful calming space to practice mindfulness and meditation. 

Even is you only have a small balcony you can still turn that empty space into your own zen space for your daily tea meditation. 

mindfulness with gardening KOTUS Rising

Gardening with a mindful mindset

When you approach gardening with a mindful mindset, you may find that you become more attuned to the natural rhythms of the world. You may notice the way the sun moves across the sky, the changing of the seasons, and the way your plants respond to different weather conditions. This heightened awareness can help you feel more connected to the world around you, and more aware of your place within it.

In addition to its meditative benefits, gardening can also be a great way to promote physical activity and healthy living. Whether you’re digging in the soil, pulling weeds, or harvesting your crops, gardening can provide a low-impact workout that can help you stay active and healthy.

So if you’re looking for a way to promote inner peace and wellbeing, consider giving mindful gardening a try. Whether you have a small balcony garden or a sprawling backyard, there’s no better way to connect with nature and cultivate a sense of inner calm.

Let’s go further into this topic through discovering mindful gardening within the four foundations of mindfulness: Mindfulness of body; mindfulness of sensations; mindfulness of consciousness; mindfulness of mental phenomena. When practicing your mindfulness while gardening you may decide to focus on just one foundation, or you may decide to spend time within different foundations. 

How to practice mindfulness of body while gardening

Gardening is a wonderful way to connect with nature and cultivate mindfulness. To practice mindfulness of the body while gardening, start by bringing awareness to your breath and your physical sensations. Take a few deep breaths and feel the air moving in and out of your body. Notice the sensation of your feet on the ground, the sun on your skin, and the breeze on your face.

As you begin to tend to your plants, focus on the movements of your body. Notice the sensation of your hands in the soil, the bending and stretching of your muscles as you reach for weeds or plant new sprouts. Pay attention to the way your body moves and feels as you work.

Try to let go of any distracting thoughts or worries, and instead, fully immerse yourself in the present moment. Allow yourself to be fully present with your gardening tasks, and let the activity become a form of meditation.

As you continue to practice mindfulness of the body while gardening, you may find that you feel more relaxed, centered, and connected to the natural world around you. Enjoy the process of cultivating both your garden and your own inner peace and well-being.

How to practice mindfulness of feelings (sensations and emotions) while gardening

Gardening with mindfulness is a wonderful way to cultivate a sense of inner peace. Here are some tips for practicing mindfulness of feelings (sensations and emotions) while gardening:

    1. Start by taking a few deep breaths and bringing your attention to the present moment. Notice the sensations of your breath moving in and out of your body.
    2. As you begin to work in your garden, pay attention to the feelings in your body. Notice the muscles working in your arms and legs as you dig, weed, or plant. Be aware of any tension or discomfort in your body, and make adjustments as needed to stay comfortable.
    3. As you work, also pay attention to your emotions. Notice any feelings of joy, contentment, or satisfaction that arise as you watch your garden grow. If you encounter any challenges or setbacks, try to approach them with a sense of curiosity and openness, rather than frustration or anger.
    4. Use your senses to fully experience your surroundings. Take in the colors, textures, and scents of the plants around you. Listen to the sounds of birds or insects nearby. Be fully present in the moment and appreciate the beauty of nature.


Note: Research clearly demonstrates that connecting with nature improves our wellbeing. So don’t forget to encourage your children to develop a green thumb too. 
Mindfulness in the garden with Elizabeth Mulhane

Remember that practicing mindfulness is a skill that takes time and patience to develop. With regular practice, you can cultivate a greater sense of awareness and appreciation for the world around you, both in your garden and in everyday life.

How to practice mindfulness of thought while gardening

Gardening with mindfulness can be a great opportunity to let go of distractions and focus on the present moment. One way to practice mindfulness of thought while gardening is to simply observe your thoughts as they arise, without judgment or attachment. You are simply compassionately bringing attention to your minds activity. While also using your breath to return to present moment awareness (over getting lost in thought). 

As you tend to your plants, pay attention to the sensations in your body, the colors and textures of the plants, and the sounds of nature around you. Whenever your mind starts to wander, notice what has arisen and then gently bring your attention back to the present moment by focusing on your breath or the task at hand.

Another way to practice mindfulness of consciousness while gardening is to use the practice of gratitude. That is, to stay in the conscious grateful mind set. Take a few moments to appreciate the beauty and abundance of nature that surrounds you. You can express gratitude for the sun, rain, soil, and all of the living beings that contribute to the growth of your plants. Then think of other things, associated with your gardening experience, that you can be grateful. 

By practicing mindfulness of consciousness while gardening, you can cultivate a deeper sense of self, and also connection with nature – which will enhance your overall well-being (particularly when paired with gratitude). So, enjoy the process and remember to be kind and patient with yourself as you develop this new skill.

How to practice mindfulness of mental phenomena while gardening

Gardening can be a wonderful way to practice mindfulness of mental phenomena. To start, it’s important to approach the activity with a sense of curiosity and openness, in order to fully engage with the present moment.

As you begin to garden, try to tune into the sensations you experience – the feeling of the soil between your fingers, the warmth of the sun on your skin, the sound of birds or insects in the background. Allow yourself to fully experience these sensations without judgment or distraction.

As you continue to garden, pay attention to your thoughts and emotions as they arise. Notice the conscious state you are in. Notice any feelings of frustration or impatience, and try to let them pass without holding onto them. Similarly, if you find yourself feeling content or joyful, allow yourself to fully experience and appreciate those feelings.

Overall, be intentional

Overall, try to approach your gardening with a sense of mindfulness and intentionality. This means to bring attention and intention to your experience. Rather than simply going through the motions, try to be present and fully engaged with the task at hand. By doing so, you may find that gardening becomes a deeply enriching and fulfilling practice. 

Finally, practicing mindfulness while garden is an enjoyable way to experience the four foundations of mindfulness. Additionally, it’s also a great way to prepare a beautiful and peaceful area for practicing sitting meditations in nature. So. if you are looking for ways to grow your mindfulness practice – try gardening with mindfulness. Increase you wellbeing and discover the joy of gardening and creating a beautiful space the whole family (and even the neighbours) can enjoy. 

Light up the garden or stock up on supplies with this great ideas.

As an Amazon affiliate I may earn a small commission from purchases. This does not affect the price to you. 

Below is a great mindfulness based lesson idea for ealry learners by Elizabeth Mulhane. 

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