Engaging Mindfulness in Nature

Have you ever felt overwhelmed by the busyness of your environment – the people, the noises, the tasks, or even your own racing thoughts? Mindfulness is a technique that allows people to escape the clutter of their mind, let go and be fully present in the moment. In nature, this practice can have a great impact on our mental health.

The CDC and U.S Department of Agriculture Forest Service both tout the benefits of being outdoors including better physical health, improved sleep, better cognitive awareness, and reducing cancer risks.

When educating my clients on various grounding techniques, one of my go-to practices is the 5,4,3,2,1 technique. This is the practice of finding 5 things you see, 4 things you touch, 3 things you can hear, 2 things you can smell, and 1thing you can taste. Although this technique can be done anywhere and is often used to offer an immediate relief from anxiety and racing thoughts, I often encourage them to go outside and try this method in nature. Recently I’ve also discovered the technique of forest-bathing which I have started sharing with my clients. This Japanese technique, also known as shinrin-yoku incorporates “bathing” one’s senses in nature. Contrary to the name, you don’t have to be in an actual forest to practice this, any natural or green space will do (i.e. parks, backyard, beaches, mountains, etc.).

Let’s look at examples of how to practice mindfulness in nature using these techniques and the added benefits.

Find 5 things you can see – observe the landscape you find yourself in and notice the greenery of the trees and the way the trees sway, the changing leaves (if it’s Fall), the cracks in the asphalt, the clouds in the sky (when was the last time you tried to find objects in cloud formations?).

Practicing observing things you can see can help improve cognitive focus and reduce anxiety.

Find 4 things you can touch – feel the texture of the grass or sand beneath your feet, the rough or smooth edges of rocks or stones, the various textures of seashells, the sun or rain on your skin.

This can help reduce stress.

Find 3 things you can hear – listen to birds chirping, the wind blowing, the waves crashing, the rain falling…you get the idea! Nature sounds have been linked to improved moods and lower stress. This is also why some people enjoy sound machines.

Find 2 things you can smell – smell the air after a summer rain shower, freshly cut grass, the scent of pine cones, the ocean air. Smells have been linked to memories – see if any smells bring back pleasant memories.

How does the smell make you feel?

Find 1 thing you can taste – this is often more challenging, but you may opt to bring water or snacks along with you…maybe sip coffee or tea and savor the flavors. If you have a garden, maybe sit and enjoy your harvest while taking in your other senses.

Whereas the 5,4,3,2,1 method can be practiced in and out of nature settings, forest-bathing is geared towards being in nature settings while engaging the senses. This technique is usually practiced for at least 15-20 minutes, but may last as long as you’d like. You may choose to sit quietly and observe, or walk slowly and wander, you may even choose to use this space for meditation. Remember to take slow deep breaths and be kind to yourself when you feel your thoughts starting to intrude on this moment. Allow your attention to be gently guided back to the present. You may also choose to journal about what you observe in nature; consider your thoughts and emotions and compare them to the largest thing you observe and the smallest thing you observe – how would you describe them? What 3 things in nature that you observe make you grateful?

Most of spend so much time inside behind a desk, completing to-do lists, glued to electronics and TVs that we rarely take a moment to step outdoors and enjoy the beauty and wanders of creation.

This simple action a few times a week can lower stress, boost mood, provide a fresh awareness, and improve mental health overall. Again, remember to show compassion to yourself as you begin to practice these methods. Our minds are natural wanderers and they need help to be redirected.

If you would like to explore these techniques and others to help alleviate anxiety and boost your mental health, reach out to me – felicia@thebalancedlifellc.com.