In today’s fast-paced, technology-driven world, it can become easy to detach ourselves from the natural world. As urbanization increases, more stressors, not typical to nature are starting to emerge. Some may argue that since we evolved in nature, as all animals, we strive to be in it internally. Spending time outdoors can be beneficial in many ways, playing a factor in improving our physical and mental health. Reconnecting with nature through mindfulness can be a valuable experience that brings peace and a sense of tranquility.
What are Nature’s Healing Powers? Natural elements can contribute significantly to a healthy mind and body. It is beneficial to have 5 to 30 minutes of sunlight exposure per day, as it is one of the best ways for our bodies to produce vitamin D. Vitamin D plays a crucial role in our gut and bone health, and the regulation of multiple hormones, like dopamine and adrenaline that affect our whole body (Endocrine Society, 2022). On gloomy days, our bodies may need even more time outdoors to produce the necessary resources. Spending time in nature can reduce stress and anxiety, increase direct attention, and even shorter hospital stays (Franco, 2017).
What is mindfulness? Mindfulness may have various definitions depending on who you are speaking to. However, at the core of it, it is all about being present in the moment, aware, and accepting of your feelings, thoughts, and bodily sensations without judgment.
How to Combine Mindfulness and Nature? The good thing about spending time in nature is not only is it always changing and providing new avenues to explore, but it also engages all our senses, making it an ideal setting for mindfulness practices.
- Mindful Sensory Walking: Take a walk, paying close attention to all your senses – touch, sight, hear, taste, smell. Notice the ground underneath your feet and look at textures and colors all around you. Notice the scents you smell and maybe even the taste in the air. For a fully present mindful walk, it is a good idea to keep headphones and cell phone notifications off to truly attend to the sounds of nature. If you are unsure of where to walk, apps like AllTrails can help you find nearby parks and trails.
- Nature Gratitude Practice:
Try to find a couple of minutes to appreciate the beauty around you. Spending time to train our brains to see happiness and beauty makes it easier to notice those things in the future. If the weather does not allow you or you simply do not have the time to spend outdoors, you can keep a potted plant indoors and experience nature’s power and growth firsthand. - Natural Fidgets and Grounding Materials: While spending time outdoors, you can collect natural items that can be used for grounding and staying focused. Smooth rocks, sand, and shells are a great starting point for your collection. While indoors, playing nature sounds can help with grounding, sleep, and concentration. A web service like Noises Online is a great way to create an ideal noise simulation of nature.
- Nature Meditation: Find a quiet spot outdoors, sit, and focus on your breaths, letting go of distractions. Throughout your meditation practice, try to feel the sensation of the wind on your skin, the warmth of the sun on your face, and any scents that may be lingering around. If you are uncertain about how to begin a meditation practice, consider seeking professional guidance.
- Nature Journaling and Art: Carry a small journal on your walks. Take some time to sit down, observe your thoughts and feelings, and write them down. If writing isn’t your preferred method, sketching what you notice around you can also be a mindful activity, that helps you engage with your surroundings.
Using mindfulness in nature can promote life satisfaction and provide more meaning and value while reducing symptoms of depression, anxiety, and stress. As the weather warms up, there are endless ways to include nature in our daily lives. (You can download our Nature Adventure cards here for more ideas). Just remember that even when you can’t go outdoors, there are ways to bring nature inside, that can still promote mental well-being.
Vanesa Sapundzhieva, Graduate Student Intern, Illuminate Therapy & Wellness, Northwestern University, Masters in Clinical Mental Health Counseling
Endocrine Society. (2022, January 24). Endocrine-related organs and hormones (D. Shulman, Ed.). https://www.endocrine.org/patient-engagement/endocrine-library/hormones-and-endocrine-function/endocrine-related-organs-and-hormones#:~:text=Researchers%20have%20found%20that%20vitamin,individual’s%20risk%20of%20depression%20significantly.
Franco, L. S., Shanahan, D. F., & Fuller, R. A. (2017). A review of the benefits of nature experiences: More than meets the eye. International Journal of Environmental Research and Public Health/International Journal of Environmental Research and Public Health, 14(8), 864. https://doi.org/10.3390/ijerph14080864
