Here’s a very simple approach to meditation I’ve been taking during the summer. It’s a good in-body sort of approach, good for making direct engagement with the natural world. It does however involve things that might not work for everyone, so don’t hesitate to adapt it if you need to!
I lie out on the grass at twilight. I have a fairly safe place I can do this, and people who will sit out with me. During the summer my body will tolerate some lying out on chilly evening grass, but if you need something to lie on, or to sit, go for it. This is worth doing for as long as it is comfortable. Don’t push beyond that, there is no merit in suffering.
I look at the sky and I listen to what’s around me. That includes all the human sounds in my environment as well as the rest of the world. What matters here is presence, not which senses you focus on, so, again, adapt as required. I tend to be very aware of the cool grass and the sensations of grass, breeze and more on my skin.
As I watch the sky, I see gulls going back to their roost on The Severn. I see bats coming out. Jackdaws head off to their big roost in a local park. There might be swifts, moths and other insects. I’ve finally figured out that the wingless speedy things I see at twilight must be dragonflies, and it’s just that their wings don’t show up in that light. If I’m out late enough I may hear the first owls emerging.
I make no effort to control or direct my thoughts, beyond being present to what’s around me. I don’t look for meaning. I try and keep some balance between being aware of my own body and being aware of what’s around it, not getting so drawn into either that I lose track of the other.