Mindfulness offers a refuge from our fast-paced, technology-driven world, and can be a powerful antidote to the stresses of modern life. There are many ways to practise it. In this blog we look at how to be mindful in nature, connecting deeply with the natural world to enhance our mental and physical well-being.

Understanding Mindfulness

Mindfulness is the practice of paying attention to the present moment with an open and non-judgmental attitude. When practiced in nature, mindfulness involves engaging all our senses to experience and appreciate the natural world around us. This mindful immersion allows us to develop a deeper connection with nature and ourselves, fostering a sense of peace and well-being.

The Benefits of Mindfulness in Nature

Research has shown that combining mindfulness with time spent in nature can have numerous benefits, including:

• Stress Reduction: Nature has a calming effect on the mind and body, helping to lower cortisol levels and promote relaxation.

• Improved Mood: Being in natural environments can elevate mood and decrease symptoms of anxiety and depression.

• Enhanced Focus and Creativity: Mindfulness practices improve attention and cognitive function, which can lead to greater creativity and problem-solving abilities.

• Stronger Connection to the Environment: Mindfulness in nature fosters a deeper appreciation for the interconnectedness of all living things and our role within the natural world.

How to Practice Mindfulness in Nature

1.Make Time:

Choose a time when you can be by yourself without any distractions. Whether you carve out a whole day or just half an hour, you can benefit from this practice. Leave your phone at home or (if you can’t bear to) switch your phone to silent. We like to take a drink and snacks.

2. Choose Your Setting:

Select a natural environment where you can fully immerse yourself without distractions. This could be a forest, park, beach, or even your own garden. The key is to find a place that resonates with you and allows for uninterrupted time in nature.

Choosing woodland can have extra benefits. Forest Bathing (Shinrin-yoku) is a type of mindfulness that developed in Japan in the 1980s, as a way of countering stress-related illnesses that had increased as more people began to live in built-up areas.

As well as all the benefits of mindfulness in any natural setting, forest bathing also allows us to come into contact with phytoncides. These airborne chemicals released by trees, have been shown to boost the immune system!

You don’t have to be deep in a forest to gain the benefits of being mindful amongst trees. Even a single tree in a quiet spot can be a wonderful focus provided you can relax uninterrupted.

3. Engage Your Senses:

Begin by bringing awareness to each of your senses:

Sight: Observe the colours, shapes, and movements around you. Notice the play of light and shadows and appreciate the beauty of the natural landscape.
Sound: Listen to the rustling of leaves, the chirping of birds, or the gentle flow of water. Let the sounds of nature wash over you and anchor you in the present moment.
Smell: Inhale deeply and notice the scents carried on the breeze—fresh earth, blooming flowers, or the salty sea air.
Touch: Feel the texture of tree bark, leaves, or sand beneath your fingertips. Connect physically with the natural elements around you.

4. Practice Deep Breathing:

Take slow, deep breaths to centre yourself. Focus on the sensation of the air entering and leaving your lungs, and let this rhythmic breathing bring you into the present moment.

5. Walk Mindfully:

As you move through your chosen environment, walk slowly and deliberately. Pay attention to each step, feeling the ground beneath your feet and the subtle shifts in terrain. Notice the sensations in your body as you move.

6. Observe Without Judgment:

Notice any thoughts, emotions, or sensations that arise as you practice mindfulness in nature. Allow them to come and go without clinging to them or judging them as good or bad.

7. Find a Quiet Spot for Reflection:

After spending time in mindful observation, find a comfortable place to sit quietly. Close your eyes if it feels comfortable and continue to focus on your breath and the sounds around you. Use this time for introspection and gratitude.

8. Express Gratitude:

Before you leave your natural sanctuary, take a moment to express gratitude for the experience. Reflect on what you've gained from your time in nature and carry this sense of connection and peace with you throughout your day.

Practicing mindfulness in nature offers a profound way to reconnect with yourself and the natural world. By slowing down and immersing yourself fully in the beauty of nature, you can cultivate a deeper appreciation for life's simple pleasures and nourish your well-being on a fundamental level. Whether you're seeking stress relief, emotional balance, or simply a moment of stillness, nature provides a sanctuary where mindfulness can flourish.

Start your journey toward greater mindfulness in nature today, and discover the transformative effects of being fully present in the beauty of the natural world.

How to be Present at Christmas

The greatest gift you can give is to be truly present!

Yes, the tree and the lights and the food and the presents are all lovely. But most people agree that being together is the most important thing.

And if you’re stressing in the kitchen, or glued to your phone, in your VR headset, or just in your own head all the time, it’s hard to be present with the people you care about.

This is our guide to being present and beating the stress of the season.

Make time to just be

If you’re involved in Christmas preparations, it can seem like there is so much to do. Think through how you can prioritise time with your friends and family.

• Maybe scale back the cooking and choose easy dishes or ready-made meals

• Shop online

• Delegate present-wrapping, cleaning and decoration

• Encourage others to join in and let them be creative

• Make preparations fun - put on Christmas music and silly hats (if that’s your thing)

• Involve children if you have them in your life

• Make new traditions that involve Christmas preparations

Take time for yourself

Grabbing a few peaceful moments in the midst of Christmas busyness can give you a much-needed rest especially if you’re an introvert or get over-stimulated. Don’t be afraid to escape for a quick breather in a quiet room or walk round the block. Take some deep breaths and know that you’ll be in a better frame of mind afterwards. You can also try our mindfulness tips below.

Be in the moment

• Once you are settled at the table or on the sofa together, enjoy the moment.

• Try to let any perfectionist tendencies go.

• Be thankful for what you have

• Agree your headphones and phone policy in advance to avoid arguments on the day

• We know it’s hard, but put your phone away – even just for a few hours.

Relieve relationship tensions

We know it can happen. Family (and friend) arguments can spring up at Christmas when people are a bit too tired/drunk/over-stimulated. Here are a few ideas for relieving the pressure

• Play a game. Playing is a really great way to relax, bond and have fun. Choose games that everyone present can join in with. Best to avoid Monopoly though!

• Go for a walk together. A change of scene and a bit more space are great for releasing stress. People can go at their own pace and burn off some energy.

• Watch a movie. Put on a feel-good film and distract them from their tiff.

• Be mindful that not everyone loves Christmas. It can be a very difficult time for some. Try to listen well to understand different points of view and don’t insist everyone joins in with everything.

Mindfulness Tips

Mindfulness can help us be present. Here are a few tips and activities

Try meditation. Google to find a guided meditation. Or get comfy and concentrate on your breathing or listen to relaxing music.
Box breathing exercise (breathe in counting to 4 seconds, hold for 4, exhale for 4 and repeat 1-3 times)

Try Yoga, or even just some stretching or gentle exercise to relive tension
Use grounding techniques (Identify 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell and 1 thing you can taste)
Be with your pets, stroke them, play with them take them for a walk
Why no try 12 days wild to help nature - and yourself. This great Wildlife Trust activity challenges us to do something involving nature everyday throughout the christmas period. Get the whole family involved.

https://ethicalhour.com/charities-ngos/12-days-wild-help-nature-this-christmas/

https://www.wildlifetrusts.org/12dayswild