Mindfulness + Nature
Mindfulness is the act of bringing your attention to the present moment. Some practice mindfulness by noticing their five senses. Have you seen those posts on naming 5 things you can see, 4 things you can touch, etc.? Pursuing mindfulness can be helpful in coping with mental illness, as you are focusing on “right now,” not the pain of the past or the worries of the future.
Appreciating nature becomes a mindfulness practice as you observe your surroundings. Focusing on the natural world can hopefully give your brain a break from intrusive thoughts. Nature can teach us to accept the present moment as it is by showing us examples. The flowers do not gossip about who is ugly or pretty. The grass does not fear the next election. The rocks do not obsess over their past mistakes. Nature exists in the here and now, without judgement. The cows may not like the flies, but they accept them as a part of life.
The practices blend nature and mindfulness and are most accessible to me are walking and sitting in my backyard in the early evening. I run on a trail through the woods near my house, but experts say that strenuous exercise does not have the same effects of a mindful exercise. Walking is gentle enough to reduce stress while immersing in nature. While walking I notice the trees and their differences; I notice the squirrels with their squirrely behavior, and I notice the effect my neighbors have on their yards and homes. Fall walks are my favorite because the weather is not hot and the leaves changing color fill me with the magic of the season.
Other mindful ways to experience nature include forest bathing, star gazing, bird watching, grounding, and sunset/sunrise viewing. Pick one that sounds appealing for you. All these have the similar researched-backed health improvement outcomes:
· More positive body image
· Reduced Stress, lower cortisol
· Improvement emotional regulation
· Lower blood pressure
· Relaxation
· Greater parasympathetic nerve activity
· Improved immunity
· Reduced inflammation
· Enhanced sleep
· Reduced blood glucose levels
An important part of connecting with nature is disconnecting from technology’s distractions, notifications, alerts, and other ways of diverting your attention. Leave your phone at home or in your car. I know you will be sad to miss those pictures for Instagram, but that is not why we are doing this. If you must have a picture, snap 1 and then turn your phone completely off (not silent).
Beautiful waterfall within Cuyahoga Valley National Park in Ohio. Beautiful hikes and not far from the city!
Kauffman Memorial Garden in Kansas City, MO. Great place for meditation and reflection without much walking.