This is called a Sit.
1) Take yourself somewhere away from noise and people. It is possible to do this in a garden, or even among your potted plants, but it is easier to do in a natural place. A quiet beach. In a meadow. By a lake. Up in the mountains. Go alone, or have your companion(s) leave you alone for a while.
2) Walk to a place that feels inviting. You’ll know it when you see it.
3) Sit. It’s best to sit on the ground if your body allows it, to be in direct bodily contact with the soil, leaves, sand, rock. Actually, it’s even better sometimes to lay back on the ground so your whole spine is against the earth–as long as you don’t fall asleep! It’s also nice to lean against a tree. If you’ll be uncomfortable, though, bring a folding chair.
4) You’re going to sit for at least a half hour. A half hour is a good place to start. Longer sits are really nice, but don’t strain yourself in the beginning. It’s distracting to be wondering about time, so put away your time pieces. Turn off your phone. It is easy to lose track of time while Sitting, so if you’re worried about that, you can bring a kitchen timer, or set an alarm on your phone or watch. Then put those distractions somewhere you can’t see them.
5) Sitting, look around you. Sniff the air. Feel the ground under your fingers and toes. Feel the breeze on your skin. Listen. What do you hear? Make a note of what you hear right off, because the sounds will change. By walking into a wild place, you alarm the birds and little creatures. They may make noises of challenge or warning as you take your place, or they might go silent. If you’re observant, you’ll notice their calls change as you relax–and they relax and accept you as part of the landscape.
6) There is no agenda. Just be. If your thoughts turn inward and you start thinking about work, lunch, or whatever, refocus on nature. Always come back to nature. It’s as easy as that. Be a big eye, seeing but not thinking. Look at the big vista around you. Look at the sky. Look at the small details. The ant on the grass blade. The hawk on the tall branch. Listening to the bird calls or the wind in the trees will help keep your thoughts quiet.
Remember, this is time for yourself. It’s important. We’re so trained to always be doing that it can seem wrong to do nothing. Tell yourself for the next half hour, Sitting is your job.
7) You should never Sit with expectations of what might/should happen. You must remain open, impressionable, soft. Listen with your heart as well as your ears. You may “hear” something. Feel something. Understand something. Let those impressions come. Do not dismiss them.
8) Re: animals. It’s always a gift to see animals in nature. Your stillness might induce a wild animal to come into view, but wanting or expecting a wild animal to come into view is the surest way to drive it off. If you really want to see an animal, pretend you’re a rock, or a bush or a tree. Really live it. For instance, if you’re a rock, feel how heavy and old you are. Feel the moss on your surface, the light scurrying feet of a lizard crawling across you. Think rock thoughts. If you can convince yourself, you may convince the animals. At any rate, you won’t be putting off anxious, predatory vibes.
9) Before you finish up, remind yourself that you belong there. You are not an intruder (whatever that angry chipmunk may say) or some sort of alien species born to sit in a cubicle and poke at glowing screens. You are part of the whole. You are related to everything around you, and everything around you is your relative.
10) When you rise, thank the place for hosting you. Say good bye to your relations. And walk peacefully back into the madness.
11) Repeat as often as possible.