Mindfulness Audios Download: Digging in the Garden

Daily Mindfulness Practice: Free Audio Download

by Monica A. Frank, Ph.D.

The following is part of a series of audios to teach how to practice mindfulness. Developing your ability to focus on the present moment can reduce distress and improve well-being.

Digging in the Garden

Index for Mindfulness Audios

Additional reading:

Some tips for using these audios:

Start with the Understanding Mindfulness audios to learn about mindfulness.
These short practice exercises are to help train your brain to be more mindful when engaged in daily activities.
The audio format is just for convenience to help learn the material. You can also read the transcript. When you practice, however, you should engage in the behavior mindfully without listening to the audio.
The best way to train your brain to be more mindful is to practice in short sessions throughout the day while engaged in your normal activities.
The descriptions are an artificial way to help you get started. Eventually, the practice of mindfulness is being aware of what is described without using an inner verbal description.
This exercise focuses on experiencing the different sensations of digging in a garden.
Try this exercise in different places in the garden and at different times such as after a rain or when the soil is dry.

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Transcript of Audio: Digging in the Garden

Choose a spot in the garden to dig. Notice the texture of the soil and any ground covering. Place your shovel on the soil and feel the tension on the shovel as you push it into the soil. Notice the muscles you use to push the shovel. What do you hear as you push the shovel? If there is any resistance, how do you experience it? Once the shovel is in the ground, turn the soil over or lift the shovel up. Notice the soil that you have dug up. What do you see? What is the difference in texture? Do you see signs of insects or worms? Do you see roots of plants? What do you smell? Can you smell the fresh soil? How do you describe that smell? Allow yourself to fully experience digging in the soil. Notice the difference when you dig in different areas of the garden and different types of soil.