Cultivating Hope for Environmental Action: A Reflective Meditation Practice

We are living in a world filled with troubling environmental news and it's easy to feel overwhelmed and powerless (I certainly do sometimes!) However, a practice focused on cultivating hope can help shift us from a state of passivity to one of empowerment. Inspired by principles from cognitive behavioural therapy (CBT) and positive psychology, this approach taps into the transformative power of our thoughts and emotions.

reflective environmental meditation practice

Why I believe this practice matters

Research shows that individuals who frequently experience negative thoughts or feelings of hopelessness are less likely to take positive action. When we are subjected to, and consume, a constant stream of bleak news, our outlook tends to grow heavy and our willingness to act diminishes. Yet, just as repeated exposure to negativity can make us feel overwhelmed and give us a bleak view of the world, a consistent focus on hope and actionable ideas can rewire our brains for proactive environmental engagement. This practice, inspired by the concept of “Active Hope” from Joanna Macy and Chris Johnstone’s influential book, is designed to create new mental pathways, cultivating resilience and a readiness for action. In line with Active Hope, this approach encourages us to sit with our emotions, acknowledging and accepting them without pushing them away, which can foster deeper resilience. Regularly engaging in this reflection may help shift our mindset, allowing us to see ourselves as empowered change-makers rather than bystanders, therefore helping to reduce symptoms of eco-anxiety (something I struggle with regularly).

How to Practice This Meditation for the Environment

Ideal for outdoor settings, this meditation is best done by a natural mirror, like the surface of a pond, lake, or river. If that’s not available, a small mirror in a quiet, outdoor space works just as well.

1. Get Comfortable and Grounded

   
   

   Find a peaceful spot where you can sit comfortably, ideally cross-legged. Take a moment to close your eyes and ground yourself in the present moment. Begin with some gentle breathwork: inhale for a count of four, hold for four, and exhale for four. You can also start at your feet, gradually and mindfully releasing tension as you work up through your body, finishing with the muscles in your face. This preparation helps you enter a relaxed and receptive state.

2. Visualise Environmental Healing

   
   

   With your eyes closed, imagine hearing some positive news, like a decrease in global carbon emissions. I like to visualise nature thriving, ferns unfurling, young trees maturing and entire ecosystems rebounding. Envision widespread adoption of sustainable practices, bold changes in environmental policy and a world where ecosystems are resilient and flourishing. Breath into these visualisations.

3. Reflect and Engage with Your Parallel-World Self

   
   

   Now, open your eyes and look at your reflection in the water or mirror. Visualise the person looking back as living in a parallel world where the environment is on the healing journey you envisaged. Imagine having a conversation with this version of yourself—what actions did they take that helped contribute to this outcome? As you connect with this future self, consider what practical steps they might advise to bring positive change into your current reality, even if its as small as leaving an area of the garden for nature, or mindfully reducing plastic consumption.

Incorporating active hope and empowering change

By incorporating this reflective practice into your routine, you’re taking an important step toward cultivating a mindset of “active hope.” Every choice, no matter how small, can lead to collective impact. With each session, you strengthen your resolve and capacity to make positive changes, empowering yourself and those around you to act for a sustainable future. I really believe that change is a journey that starts with our thoughts, emotions and actions.

My journey with this practice

After practicing this meditation for a few years, I’ve found it’s gradually helped me move from feeling stuck in hopelessness to finding a constructive outlet for my emotions. There have been times when my anger over environmental issues felt overwhelming (for example, this week with the US presidential election outcome...), but this practice helped me channel it into small, positive actions that feel meaningful, like reducing waste or supporting local conservation efforts (tree planting, toad crossing groups, BioBlitz etc). If you’re just beginning, please be patient with yourself; there’s no need to expect a particular result or to feel any specific way right away. Let it develop naturally—each session is a gentle step toward a more hopeful, grounded mindset. I hope by sharing my personal practice with you that it can help you or at the very least bring you some comfort, as it has done for me. In conclusion, science suggests (Marlon et al., 2019) that by cultivating a hopeful mindset while also acknowledging our difficult emotions, we become far more equipped to work toward the sustainable future we urgently need and desire. We've got this.

Further reading:

If this post has inspired you, I would highly recommend the following reading:

• Active Hope by Joanna Macy and Chris Johnston

• Books by the Author and Activist Satish Kumar, who brilliantly explores this theme throughout his work

References:

Marlon Jennifer R. , Bloodhart Brittany , Ballew Matthew T. , Rolfe-Redding Justin , Roser-Renouf Connie , Leiserowitz Anthony , Maibach Edward (2019) 'How Hope and Doubt Affect Climate Change Mobilization', Frontiers in Communication. DOI=10.3389/fcomm.2019.00020