how to connect with nature: a meditation on the four elements

it’s no real secret if you peek around here on my website that i’m a nature lover. it’s also no secret that i’m a lover of meditation too.

nature has been a huge part of my life for as long as i can remember. from family holidays at the beach to camping in the woods on a mountain top to just running around in a backyard. the wide open sea, the wind in my hair, a campfire crackling at night, and a walk through a magical forest all touch my soul. nature connects me to myself, to others, and to the world around me. i see the cycle of life in nature, and i learn what it means to live an authentic, spirit-filled life from the trees and the flowers.

summer is the time when we have the joy of being outside the most – though i’d argue that all seasons are the perfect time to be outside. immersing ourselves in nature + exposing ourselves to the weather we remember what’s important. we remember to slow down and to soak in everything that is around us.

to say that i need nature like i need my breath would be an accurate statement.

for me, simply being in nature is meditating. there’s no need to plop down on a pillow and light a candle to meditate. just slip on some flip flops or stuff your feet in some boots, and take a walk.

observe + breathe. that is meditation.


sometimes, though, it’s nice to do a meditation on nature. to gather some materials and symbols of nature, ponder them, and reflect on how nature inspires and nourishes us – physically + spiritually. and sometimes, we just can’t make it outside to meditate.

so, i’ve created a short meditation that you can use at any time. anytime that you miss being outside or need to connect with the physical planet. or any time you just want to honor mother nature and all of her glory. this is not a pagan, buddhist, christian, or any other religious meditation. it’s just one that i have created on my own to help me get back in touch with my inner flower child. so, if you are interested… here you go:

the four elements: a guided meditation
what you’ll need:

· pillow or mat. or a chair.

· create an elemental altar:  something that symbolizes a bird or a feather to represent air (i used a tiny paper crane). a glass or bowl of water. a candle to represent fire. a plant or a flower or fruit/vegetable, hopefully something with some dirt from the earth.

·any other religious or spiritual symbol you like to have around you when you meditate.

· instrumental music, if you wish. or you can sit in silence.

· a journal + pen, if you would like to write during or after.

what  you’ll do:

simply put, this is a meditation about the four elements: air, water, fire, and earth. it’s a chance to just sit and bring awareness to each element. one at a time. it’s a chance to let ourselves ponder each element + feel each element, noticing the things that we most likely take for granted every day. slowing down just enough to notice the sacred in the ordinary. it is a chance to reconnect with our selves, through nature.

the idea is not to empty your mind (cause that almost never happens to me!), but to simply still your mind. to slow down and to pay attention. and to let whatever feelings or revelations come + go as they wish.

Get present

first, find a good place to sit. either a chair at a table, or on the floor. or even outside, if you wish.

make your altar: place your symbols on the table or floor in front of you. line them up or make a circle. whatever feels right to you.

now, close your eyes and begin to breathe deeply + slowly. just sit there for a few minutes and let yourself land. leave behind all of the other busyness of the day and just simply be present. right here, right now. feel that you are getting in touch with yourself + with your surroundings. don’t try to empty your mind, but let your thoughts come + go, like watching a parade go by outside your window. just breathe. give yourself the gift of slowing down right now. of turning inward and tuning into your inner voice.


now, open your eyes and pick up your air symbol. hold it in the palms of your hands. look at it briefly, then close your eyes again, still holding your air symbol.

how does the symbol feel in your hands? what does it represent? keep holding it. feel the lightness of it. the lightness of the air all around you. do you feel any breeze? do you feel your breath moving in and out of your nostrils, filling your belly and your lungs?

perhaps air reminds us of freedom. and inspires us to fly as high as we can. where would you fly to if you could fly? how would it feel to you to soar way up in the sky?

perhaps the air can even inspire us. did you know that the word “inspire” comes from the same word that spirit comes from? and that the hebrew word ruach means breath, wind, spirit. they are all one in the same.

the air is inspiration, it is the breath of the spirit. it is the wind that keeps us alive and sweeps us up in its breeze, soaring high above where we ever thought we could be.

how high can you soar? where will the air carry you? what possibilities and dreams do you have out there?

just ponder. and breathe. let the wind carry you. the the air fill your lungs.

when you are ready, return your bird or feather back to its place.


now, pick up the bowl of water that you have. dip your fingers into it. submerge your whole hand, if you wish. maybe even pour some of it out on your hands or feet. interact with it.

hold the bowl in your hands. keep one finger in the bowl, if you’d like. close your eyes. and just breathe for a moment.

when you feel the water on your skin, what does it remind you of? what thoughts or memories come to you? what does water mean to you? do you enjoy being in water, or does it frighten you?

spend a few moments just soaking in your feelings and thoughts about water.

we need water in order to survive. it makes up about 70% of our bodies and about 70-75% of the earth’s surface. there’s no denying its importance. it nourishes us.

but, water can also teach us a lot about life. it is alive and flowing. think of a river, and how the water simply flows, making the adjustments it needs depending on the environment. sometimes it’s slow and lazy, sometimes it’s powerful and dangerous. but, it keeps moving forward towards its destination. it’s a never-ending journey, for once it reaches the ocean, it is then re-evaporated in to the clouds, falling once again to earth, and then flowing right back to the sea.

what can we learn from that? is there a destiny, a calling that you have? is there a purpose, or a way to live your life more authentically, true to your nature? what nourishes your dreams?

when you’re ready, return the bowl of water to its place.


carefully pick up the candle and hold it in your hands. depending on what kind of candle you have, you may want to keep your eyes open. it won’t matter… staring into a flickering flame can be quite powerful and mesmerizing.

just breathe. deeply. and slowly.

imagine the flame that burns within you. the thing that is your passion. the person that you are burning to be.

for me, fire can represent our individuality. we all have a light burning within us. it is a light that connects us to each other, and yet, it is unique within each of us. this light is what transforms us, and shows us who we are created to be. it is the deep love of something or someone, the thing that sparks our soul.

what do you love? what are you passionate about? just sit with that for a while. let the answers arise from within you like the flame rising from your candle.

when you are ready, return the candle to its place.


pick up your plant that represents the earth. if you have dirt with your plant, stick your fingers in it. put some in your hand.

close your eyes and hold your plant/dirt.

as much as we need to fly and be free in the air, flow like the water, and feel the passion of fire within us, we also need to be grounded.

dirt is getting back to basics. it reminds us to stay rooted. to be strong and firm, like a tree that is planted in the earth, that stands strong , even in the midst of the storm.

the earth helps us to remember our own roots, our organic and natural ways of being. this is authentic  living at its best. perhaps that’s why many of us love camping or gardening so much. we get our hands and bodies dirty. we commune with nature. we simplify and return to the earth.

feel the dirt in your plant or in your hand. breathe deeply. remember that who you are is exactly who you are supposed to be. you are strong, alive, and have everything within you to grow tall and to reach for the sky.

take some time to ponder: do you feel grounded? are you living your life true to yourself, stable and attached to your soul? do your roots go deep?

just be with yourself. reconnect. touch the ground. feel the energy pulsing in the earth. it is from here, all things grow.

when you are ready, return your plant to its place.

closing your meditation

close your eyes once again and just breathe. in and out. deeply. slowly. let the images + thoughts swirl around inside you. feel the energy that nature brings to you. and give thanks for the inspiration that you have felt.

when you are ready open your eyes and gaze at the symbols gathered before you. let them that be reminders of this meditation. but, more importantly, let them be reminders of who you are and who you are called to be.

before you return back to you daily activities, i invite you to close by rubbing your hands together vigorously so that they produce heat, then place them together in front of your heart, against your chest. breath in + out, deeply three times. then bow your head, giving thanks for this time that you have taken for yourself.

finally, enjoy this video/music as you move from meditation back into your regular routine:

if you feel like it, journal or blog your thoughts. take a photo of your little elemental altar that you used during the mediation and share it on instagram (use #fourelementsmediation). if you would like to chat further or have any questions, please email me at liz [at]belovelive dot com or leave a comment below.

i truly hope that this meditation gave you a chance to slow down and to reconnect with yourself, inspired by the wonder + beauty of nature.


onwards + upwards! xoxo

// sing to the mountain lyrics //

Let the fires burn tonight
Let the jugs of wine get drunk
Let the truth be known tonight
Don’t go let yourself hide

Go and sing to the mountain
Go and sing to the moon
Go and sing to just about everything
Cuz everything is you

Listen to the rhythm
Of your heart play like a drum
Listen to the night call
Singing songs from all around

Go and sing to the mountain
Go and sing to the moon
Go and sing to just about everything
Cuz everything is you

And let your voice go
Let it pierce through your soul
And let your voice go
Let it pierce through your soul

morning. (noon. and night.)


i woke up early this first morning of june because this cute little thingy jumped up next to my face, and began meowing for me to get up. i heard the rain pattering on the window outside, saw the gray clouds through my curtains, checked the temperature on my phone, and decided to ignore her little cries and snuggle back under the covers for a few more minutes.

i lay there thinking, “is june really here? how can it be that we are beginning the 6th month of the year already? 2012 is flying by.” zola kept bugging me to get up, so i decided it was time to get this month started. i wandered into the kitchen, started a pot of coffee, and fed the super-talkative zola. then, i continued my pondering about the beginning of june, wondering what this month has in store for me.


at noon i went to lunch at a yummy mexican restaurant with a fellow american! the picture above is the freaking awesome floor in the restaurant. the other american & i know each other from the church where i work, and have said many times that we’d love to get together, but you know how that goes… life flying by so fast. everyone so busy. what was i saying before about having a hard time believing it was june already? anyway, we passed each other on our way to work on wednesday. she sped by on her bike, as i walked  in the opposite direction. about 5 minutes later, i got a text: “was that you that i saw on my way to work?” and a few texts later we had set up a lunch date for today. cool!

it was so much fun to hang out with a fellow american, even if she’s lived here for about 20 years. i guess you’re always american deep inside. we clicked and probably could have stayed there all afternoon, but we went our separate way after an hour of talking about the states, our families, comparing notes on the plusses & minuses of living in sweden/usa, and a little theology. it was so great to connect with someone from the states… not something i get a chance to do very much. feels a little bit like home.


i have spent the evening hanging out with my love. just being together. at one point she took a nap, and i entertained myself by snapping some self-portraits. hehe.

the rainy, windy, cold weather has continued from this morning, so it has been a cozy night to be inside. but, what a way to begin june. oh, north carolina summer weather, how i miss you so right now. still, in an effort to be present in this moment, i am working hard to focus on how relaxing and wonderful this evening has been.

sending you warm thoughts of sunshine, fireflies, bonfires, sand between your toes, bbq’s and late night summer walks. and if you have the pleasure of enjoying anything those things now, just know that i will be living vicariously through you… until the day that summer returns again to sweden.

peace & love.

by the way… i’m gonna mix it up with my instagram/photo a day pictures this month. but, there will be a post everyday inspired by the word of the day. promise.