The natural world gives us many examples of mindfulness in action. Whether it is trees ‘letting go’ of leaves, or animals ‘trusting’ their instincts about where to find food. And there are many ways you can calm your mind in nature.
Research shows that spending time in nature, or with animals, can help you:
- Improve your mood
- Reduce stress and anger
- Enhance physical health
- Be more active
- Make new connections
- Reduce anxiety and depression.
How to calm your mind in nature
There is a word for the human need to connect with the natural world – biophilia. And there are lots of ways you can make this connection part of your life.
You could choose to grow food, bring nature inside your house eg through plants or decoration, take up outdoor activities, or connect with animals. Caring for something else – be it a pot of herbs or a cat – can help you care more for yourself.
Being mindful means being aware, in the present moment, without judgement. A conscious slowing down – literally a time to ‘smell the roses’ – and a chance to make friends with yourself, find a breathing space.
Five ways the natural world can help you slow down
- Grow and/or pick food – you do not necessarily need a lot of space. Start with herbs in a pot on a windowsill. Maybe share an allotment. Or look for opportunities to pick your own fruit in season. Foraging for wild food sources can also be rewarding.
- Bring the natural world inside – this could take the form of plants, but also using natural materials to decorate your home, or taking time to listen to natural sounds. Perhaps create a space where you can sit and look out, and take time to appreciate what you can see, hear, smell, touch and taste.
- Exercise outdoors – walk in a green space, on a beach if available, or just move your normal exercise to an outdoor space (weather allowing). Take in the outdoor environment as you do, being aware of the feel of the surface under your feet, the flow of the breeze, the sound of the birds, the smell of the earth.
- Look up – even in a city, you can explore the sky above you. Watch the clouds and the birds, imagine them as the thoughts running through your head, passing through and away. At night, get to know the stars and that sense of the infinite, of our own smallness, and the ever-changing position of the earth and the planets.
- Connect with animals – it could be watching wildlife or offering to pet sit or dog walk. Visit a city farm or install a bird feeder in your garden. If bird watching is for you, look for a local group you can join. Or a chance to volunteer at a local shelter.
There are a many ways the natural world can help us cultivate mindfulness. The natural world is patient and accepting of events just as they are. So be patient with yourself, and find the best way for nature to support your mindfulness practice. Try this guided practice to bring the natural world into your mind.
