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Mindful Foliage

Mindful Foliage

By Scott Dee
Meditative sounds and guided meditations. Go out and enjoy some nature, or bring nature into your ears!
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Getting a Good Look at Your Emotions

Mindful Foliage

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Listening Out In The Canyon
Today I'm back at my favorite canyon for mindful listening. This is an invitation to listen to nature at three distances - far away, middle distance, and right near by. Take in the music of nature all around you, and experience it as if it's your first time.  I'd like to apologize in advance for any poor audio. I'm still figuring out how best to record outdoors and in the wind. Any advice would be greatly appreciated - please reach out by instagram or email (MindfulFoliage@gmail.com), or through the contact page on the site.  For more information on other mindfulness practices and being mindful around nature, please check out the articles on my site, mindfulfoliage.com. If you want to take a gander at nature indoors and out, please check out my instagram, @mindfulfoliage.
15:05
July 31, 2021
Waves Crashing On A Rocky Beach
This episode is a sound to lose your thoughts to - waves crashing on a rocky beach. I apologize for any audio quality issues, as I'm still learning about audio equipment and how to handle wind outdoors. If you have any suggestions, don't hesitate to send me an email at mindfulfoliage@gmail.com This was recorded along the beach at one of my favorite sit spots, outside the mouth of a canyon. Dried kelp marks the high tide line, and there I sat.  I hope you find these sounds as soothing as they are in person.  For more information on other mindfulness practices and being mindful around nature, please check out the articles on my site, mindfulfoliage.com. If you want to take a gander at nature indoors and out, please check out my instagram, @mindfulfoliage.
10:23
July 28, 2021
The Resonant Medicine Bowl
A medicine bowl, also known as a singing bowl or brass bowl, is a happy little round piece of resonance. I enjoy playing and listening to singing bowls as a part of my practice, and I hope you do too. The sounds are soothing and just a little hypnotic, and provide a great way to gently move into a mindful state. They can resonate with the energies of your body, opening up stuck paths. This is a relatively short piece. I hope it provides you a few minutes of calmness in what might otherwise be a hectic day. For more information on other mindfulness practices and being mindful around nature, please check out the articles on my site, mindfulfoliage.com. If you want to take a gander at nature indoors and out, please check out my instagram, @mindfulfoliage.
05:33
July 25, 2021
Breathing and Listening
Sometimes it's nice to relax and be present in the moment. No plans, no memories, no worries or thoughts. Instead, just let your mind be aware of events happening in the here and now. For today's practice, we start with the breath.  Square breathing is a rhythm of breath where all parts are even. 4 seconds inhaling, 4 holding, 4 seconds exhaling, 4 holding. This can connect you deeply with your nervous system and help bring balance to your sympathetic and parasympathetic nervous systems.  Following this, we set our awareness to listening. A skill useful in daily life as much as in mindfulness, listening involved directing your awareness to particular sounds happening right now. You connect with the present moment through the sounds happening far away, closer, and then very close to you.  I hope you find this practice to be relaxing and centering, and an easy break from a stressful day.  For more information on other mindfulness practices and being mindful around nature, please check out the articles on my site, mindfulfoliage.com. If you want to take a gander at nature indoors and out, please check out my instagram, @mindfulfoliage.
18:23
July 22, 2021
An Easy Daily Mindfulness Practice
Hello everyone!  Daily mindfulness practice is one of the best ways to keep your mind and heart in balance (not to mention the many benefits for the brain and body!). Most days, I enjoy starting my practice with the same routine, to get centered and present in the moment.  To start, a round of resonant breathing. This is breathing to a rhythm of: inhale for 5 seconds, pause, exhale for 5 seconds, pause. This particular pace of diaphragmatic breathing can activate the vagus nerve while bringing balance to the sympathetic and parasympathetic nervous system. It's also a wonderful way to explore your breathing, keeping your awareness engaged on the relaxation growing in your body.  Next up is a round of Bhramari, humming bee breath. It creates a wonderful resonance in the throat and head, pushing errant thoughts away while freeing up your voice. It helps you connect with the feeling and resonance of sound itself.  Then a steady body scan, piece by piece. Starting with the right thumb and moving across every part, this is a chance to connect with your body through the application of your awareness.  Then a final round of Bhramari to relax the mind even further.  I hope this is a practice you can enjoy implementing daily as well!  For more information on other mindfulness practices and being mindful around nature, please check out the articles on my site, mindfulfoliage.com. If you want to take a gander at nature indoors and out, please check out my instagram, @mindfulfoliage.
19:38
July 19, 2021
A Few Minutes of Medicine Bowl
A medicine bowl, also known as a singing bowl or brass bowl, is a happy little round piece of resonance. I enjoy playing and listening to singing bowls as a part of my practice, and I hope you do too. The sounds are soothing and just a little hypnotic, and provide a great way to gently move into a mindful state. They can resonate with the energies of your body, opening up stuck paths.  This is a relatively short piece. I hope it provides you a few minutes of calmness in what might otherwise be a hectic day.  For more information on other mindfulness practices and being mindful around nature, please check out the articles on my site, mindfulfoliage.com. If you want to take a gander at nature indoors and out, please check out my instagram, @mindfulfoliage.
04:32
July 16, 2021
A Longer Yoga Nidra Practice
Yoga Nidra is a guided yogic sleep. Unlike normal sleep where your dreams happen in an uncontrolled manner, Yoga Nidra allows you to control your dreaming state.  This will be a journey with ten stages. We’ll start with some deep relaxation, bringing you out of the world and into yourself. Then, you’ll state your sankalpa - a statement of resolve, your intent for today’s meditation. Personally, I’ll be using, “I am peace.” Settling in deeper, you’ll move your awareness throughout the body, taking in each and every part. You’ll become familiar with how the earth is supporting your body, and where your body sits in the room. Then, a return to the breath, the foundation of a strong practice. With the body calm and the mind quiet, you’ll move through pure sensations - heat, cold, weight. With your senses quiet, it’ll be time to step into the realm of pure emotion, and of visualizing the thoughts and feelings that might still be sparking up inside you. When the body, breath, mind, and heart are calm, you’ll step into your subconscious. You’ll have the opportunity to remind yourself, through your sankalpa, of who you really are. Then it’s time to return to the world as a calm, centered being. For more information on other mindfulness practices and how to be mindful around nature, please check out the articles on my site, mindfulfoliage.com. If you want to take a gander at nature indoors and out, please check out my instagram, @mindfulfoliage.
35:21
July 15, 2021
Humming Bee Breath - Bhramari
This breathing practice comes with a rather unique sensation - buzzing like a bee. This yogic breathing practice can bring instant calm, soothing your mind especially well. This practice quite literally sets your brain abuzz. If you’ve got an active mind that feels too busy for meditation, this can drone out those thoughts. Like other pranayama, Humming Bee Breath activates the autonomic nervous system. It encourages your body to find balance. In today’s world of a myriad little stresses, the sympathetic nervous system (fight or flight) is often left activated far more than the parasympathetic (rest and digest). This practice on its own stimulates the vagus nerve and brings balance to the ANS. If you lengthen the exhalation relative to the inhalation, it also activates the parasympathetic nervous system deeply. If you’re feeling particularly stressed, just remember to breathe out slowly! For more information on other pranayama and how to be mindful around nature, please check out the articles on my site, mindfulfoliage.com. If you want to take a gander at nature indoors and out, please check out my instagram, @mindfulfoliage.
06:16
July 13, 2021
Settling in to Listen
Today's guided meditation is a nice and slow-paced round of listening. Rather than have you go outdoors like I normally recommend, this is listening to what's around where you normally are. If you've been stuck at home for a while, you might be looking for any way to get outside the moment. In this session, we delve right back in to the here and now.  At the start, I'll also guide you through a few minutes of resonant breathing. This pranayama gets your system in balance, and resonating with itself. This is a diaphragmatic breathing exercise that activates your parasympathetic nervous system and your vagus nerve. Resonant breathing is also known as coherent breathing - and can consciously boost your Heart Rate Variability (HRV). For more information on Resonant Breathing and how to personalize the pace to maximize your HRV, please check out the article on my site, mindfulfoliage.com. If you want to see the schedule for weekly live guided meditations, please check out my instagram, @mindfulfoliage.
21:51
July 7, 2021
Simhasana - Lion's Breath
Today's episode is a pretty short walkthrough of Simhasana, Lion's Breath. Get ready to wake up! Simhasana pranayama is a great way to let out some noise. Simhasana’s story draws from an old fable, in which Vishnu appears in the form “Narasimha” (half lion, half man) and is generally quite fierce in vanquishing a demon. That same ferocity, minus the demon, works here on your throat and face. This is an energizing practice, releasing tension in your throat and letting your voice work free. You embody the essence of a leaping, roaring, half-lion god in stirring the energies of your breath. Simhasana is a great breath to apply when you’re feeling angry or anxious, or when you haven’t been expressing yourself in the right way. For more information on other pranayama and how to be mindful around nature, please check out the articles on my site, mindfulfoliage.com. If you want to see the schedule for weekly live guided meditations, please check out my instagram, @mindfulfoliage.
02:52
July 2, 2021
Cooling Sitali Breath
Sitali Pranayama can help lower your body temperature and relax your thoughts. It has an overall calming effect on the nervous system, reducing anxiety and agitation. It helps improve focus and reduce high blood pressure. According to some, it cultivates a love of solitude – but that may be because you’re sticking your tongue out like a taco. For those of us in SoCal with the pending heatwaves and wildfire season, this breath is a must-have. It brings cooling, moistened air into your lungs as needed. It brings down a pitta imbalance, which can build during the summer months. For more information on other Pranayama and how to be mindful around nature, please check out the articles on my site, mindfulfoliage.com. If you want to see the schedule for weekly live guided meditations, please check out my instagram, @mindfulfoliage.
06:46
June 29, 2021
Resonant Breathing - Find Balance
(Guided portion begins at 7:15) Resonant breathing is a uniquely-paced breathing exercise. Rather than settling into a timeless rhythm or counting numbers, you’ll be sticking to a set number of complete breaths per minute. In this case, 5. At a pace of 5 full breaths per minute, each breath is allotted 12 seconds. This means you’ll inhale for 5 seconds, pause for one, exhale for 5 seconds, then pause again. Resonant breathing, also known as coherent breathing, has been shown to maximize your heart rate variability (HRV) and stimulate your vagus nerve. Please try your best to breathe with your diaphragm. The more effective your breath is, the more effective your practice will be. Try to be mindful and aware during each breath. Allow your senses to center on your breathing, and then expand to take in your whole body. For more information on Resonant Breathing and how to personalize the pace to maximize your HRV, please check out the article on my site, mindfulfoliage.com. If you want to see the schedule for weekly live guided meditations, please check out my instagram, @mindfulfoliage.
13:10
June 24, 2021
Diaphragmatic Breathing - An Introduction
Diaphragmatic breathing is the foundation for many other breathing exercises. On a purely physical level, this breathing exercise works the muscles responsible for breathing. And like fixing your posture, becoming familiar with this style of breathing can help fix poor breath practices. It trains your diaphragm to be responsible for the effort of breathing, unlike untrained breathing which can use the muscles of your chest, ribs, and back. Breathing with your diaphragm can make each breath a little easier and more effective. It can aid you in sinking deeper into focus and concentration as you meditate, or bring you energy as you breathe deeply in the moment. How you apply it is up to you!  If you enjoy meditation and nature, please be sure to take a peek at my website, MindfulFoliage.com. Or, if you just want the photos, check out my Instagram, @mindfulfoliage.
07:46
June 22, 2021
A Pleasant Time in Yoga Nidra
Yoga Nidra is a guided yogic sleep. We’ll relax every part of you, one by one, as deeply as can be. Yoga Nidra is a form of sleep that allows you to be fully conscious. You can relax into your self and have some time away from the stress of the world.  To go on this journey, you’re going to need a Sankalpa - a vow that connects you with your highest truth. Most goals and resolutions look to change you, but the Sankalpa reminds you that everything you need is already within you. All your happiness, your joy, even your anger comes from within you. Your Sankalpa is a reflection of your innermost, heartfelt truth or desire. It is a personal statement of resolve. I hope you enjoy this guided meditation! If you enjoy meditation and nature, please be sure to take a peek at my website, MindfulFoliage.com. Or, if you just want the photos, check out my Instagram, @mindfulfoliage.
34:24
June 17, 2021
Getting a Good Look at Your Emotions
This time, we've got a self-centering practice. We'll take a look at a few emotions, one by one. We'll bundle all the thoughts, feelings, and memories we have about an emotion, then push it a few feet away. Distance gives us the chance to observe easily, and we can get a look at the shape, size, and texture of each emotion.  Then, it's time to bring it all back in and accept it. No sense leaving bad emotions outside for other people to trip over! For more meditation, head over to MindfulFoliage.com/Mindfulness. If you just want to look at plant photos all day, follow me on instagram at instagram.com/mindfulfoliage. I'm hosting weekly meditations online through IGTV. Check out the website or instagram for more details.
21:48
June 15, 2021
Listening to Nature - In the Wild
Simply listening to nature makes me so wonderfully happy. Sometimes, the right thing to do is just sit there and be, while nature is all around you. Today's episode is focused on exactly that - getting settled in the outdoors while sounds are happening all around. This recording was made in my favorite sitting spot, deep in a nearby canyon. It's full of wonderful birds and lively wind, with the occasional dripping water coming from the walls.  If you can't get outside in the near future to listen to nature, I hope that the sounds in the background of this meditation help you visualize nature.  For more meditation, head over to MindfulFoliage.com/Mindfulness. If you just want to look at plant photos all day, follow me on instagram at instagram.com/mindfulfoliage. I'm hosting weekly meditations online through different channels. Check out the website or instagram for more details.
15:44
June 10, 2021
A Centering Body Scan and Concentration Practice
Today's practice is focused on settling yourself firmly in the now. It starts with the breath, and then a steady body scan. You'll take a look at each part of the body, bringing it into your awareness to feel it as it is. Once you're fully inside your body, it's time for the main course: Concentrating on a single object. This is a concentration exercise that keeps you anchored to the present moment with an object in your view.  Before starting the meditation, make sure to pick your object of choice! Pick something small enough that your eyes can take it in completely without moving, and big enough that you don't have to squint. I often use a small leaf for this practice.  For more meditation, head over to MindfulFoliage.com/Mindfulness. If you just want to look at plant photos all day, follow me on instagram at instagram.com/mindfulfoliage. I'm hosting weekly meditations online through different channels. Check out the website or instagram for more details.
14:12
June 8, 2021
Focus on a Single Object
Concentrating on a single object settles your mind quite firmly into the present moment. When you focus completely on a task, nothing else interrupts you. Your own thoughts don’t get in the way, and neither do any of your worries and aversions. Concentrating in a mindful way is much like this, except that you’re not really trying to accomplish something. You’re trying to simply be. And, at the same time, not trying. At first, it will take effort. Your attention will wander to thoughts, you’ll force yourself back to the task of concentrating. As your ability for mindfulness builds, you’ll find yourself drifting away less. At the same time, you’ll find directing your attention to be even easier. At the very height of mindful concentration, this will take no effort at all. You’re working to not work. This change in concentration doesn’t happen overnight. For most of us, there’s no sudden moment of enlightenment that makes it all click. You may sit one day and find yourself settling easily into focusing on a single object. Other days, you may be tired, spending as much time re-straightening your back as you do trying not to think about it. Concentration improves gradually. Please practice from a state of kindness and compassion for yourself and whatever you’re looking at. Be gentle with yourself when your awareness wanders, and be kind with how you encourage yourself to draw it back to the object in the present moment. For more meditation, head over to MindfulFoliage.com/Mindfulness. If you just want to look at plant photos all day, follow me on instagram at instagram.com/mindfulfoliage. I'm hosting weekly meditations online through different channels. Check out the website or instagram for more details.
12:15
June 7, 2021
A Little Bit of Listening (to Nature)
Nature is one of the most wonderful artists. A rich visual tapestry, full of the tastiest food and the most delightful scents, also makes music that can't be predicted or copied. Sometimes, the best thing we can do is sit down and listen. This is a guided listening meditation meant for use in the outdoors. Spend some time reconnecting with nature and all the life that exists around you.  I hope you can find some time to explore nature before or after the episode. The outdoors and the life within it are some of the greatest gifts around us. For more meditation, head over to MindfulFoliage.com/Mindfulness. If you just want to look at plant photos all day, follow me on instagram at instagram.com/mindfulfoliage. I'm hosting weekly meditations online through different channels. Check out the website or instagram for more details.
13:38
June 3, 2021
Spending Some Time With Nature
Get yourself outdoors for a bit with this guided mediation of the senses! We'll start by getting centered, then transition to exploring scent. Spend some time with the air that's moving all through you. Move on to mindful listening, one of the greatest qualities we can employ. Hear the sounds all around you, and exist within their music. Then we engage our bodily feeling, as we explore the support the earth offers our bodies. If you're in the right place, finish up with some time looking! I hope you can find some time to explore nature before or after the episode. The outdoors and the life within it are some of the greatest gifts around us.  For more meditation, head over to MindfulFoliage.com/Mindfulness. If you just want to look at plant photos all day, follow me on instagram at instagram.com/mindfulfoliage. I host weekly meditations at Hesse Park, down in Rancho Palos Verdes, CA. Check out the website or instagram for more details.
16:26
May 28, 2021
Getting a Look at your Emotions
It's time to sit down and get a look at our emotions. It's easier to get an idea of how our emotions act within and without us if we can get a view of how they are - totally. We need our emotions, so let's not leave them out. We'll pull them back into our glowing heart center, to transmute them into love.  I hope you have a wonderful and relaxing time.  For more meditation, head over to MindfulFoliage.com/Mindfulness. If you just want to look at plant photos all day, follow me on instagram at instagram.com/mindfulfoliage. I host weekly meditations at Hesse Park, down in Rancho Palos Verdes, CA. Check out the website or instagram for more details.
24:40
May 26, 2021
Squeeze and Release - A Quick Exercise
Squeeze and Release is an easy exercise that can relax you any time you have a few minutes and a clear patch of ground. Just tighten a muscle very firmly, hold it for a moment, then let it go completely. This is a guided once-over of your whole body, running just a few minutes. The guided portion starts at 2:57.  Please be aware of any conditions or adverse effects that might come from tightening certain muscle groups. Be aware of your body.  For more meditation, head over to MindfulFoliage.com/Mindfulness. If you just want to look at plant photos all day, follow me on instagram at instagram.com/mindfulfoliage. I host weekly meditations at Hesse Park, down in Rancho Palos Verdes, CA. Check out the website or instagram for more details. 
06:26
May 23, 2021
An Easy Yoga Nidra Practice
Yoga Nidra is a guided yogic sleep. We’ll relax every part of you, one by one, before we journey inward, away from the senses. And there, resting calmly in the center of your being, you’ll have the space to simply be. To go on this journey, you’re going to need a Sankalpa - a vow that connects you with your highest truth. Most goals and resolutions look to change you, but the Sankalpa reminds you that everything you need is already within you. All your happiness, your joy, even your anger comes from within you. Your Sankalpa is a reflection of your innermost, heartfelt truth or desire. It is a personal statement of resolve. I hope you enjoy this guided meditation! If you enjoy meditation and nature, please be sure to take a peek at my website, MindfulFoliage.com. Or, if you just want the photos, check out my Instagram, @mindfulfoliage. 
20:39
May 17, 2021
Bamboo in a Canyon
This episode was recorded at the bottom of a narrow canyon. Water pours down constantly from the rock wall and hard-packed dirt up above, causing frequent landslides. Objects fall in from above, like forgotten bits of nature. A piece of bamboo five inches across and eight feed long lay impaled on the rocks at the bottom.  As water dripped on it from above, the hollow shape acted as a beautiful drum. Birds argued throughout the canyon - finches, hummingbirds, and the occasional crow.  I imagined this was the sound of a midday rain on the a home in the jungle, or a quietly rainy day on the balcony.  This field recording was recorded by placing the microphone as close as possible to the falling water without it getting wet. It is a continual recording, omitting only my footsteps at the beginning and the end of placing the microphone.  I hope you enjoy it. I certainly enjoyed being there.  If you enjoy nature, please be sure to take a peek at my website, MindfulFoliage.com, where I gather my notes on the surrounding nature and on plants in my own garden. Or, if you just want the photos, check out my Instagram, @mindfulfoliage.
31:45
April 10, 2021
Birds and Water
Nature is all around us, and wonderful in so many ways. This field recording was made at the back-end of a small canyon on the California coast. Water drips continually from the land above the canyon, spattering sparsely on the rocks at the bottom. Birds swarm the area - mostly House Finches and Anna's Hummingbirds, but also some Crows. Due to the rocks and the depth, there's no cell signal. Just the lovely sounds of nature. (A few moments of passing planes were cut out). I hope you enjoy!
19:30
April 1, 2021