Many children enjoy being in nature. They enjoy chasing after the birds, running on the grass, or climbing rocks. It appears as though children are on cloud nine when they are outdoors. Why is that? Nature contains many healing elements that can ground us and help us to feel connected to ourselves and to the world around us. Nature is not only a resource for children; nature can be a sustainable solution and helpful resource for everyone. This blog will discuss ways to improve wellness using nature-based practices.
Sacredness of Nature
People have exploited the earth and their natural resources for centuries and this unfortunate exploitation continues even today worldwide. In the United States, it is important to recognize the ways Indigenous communities have maintained and honored the Earth (and continue to do so). It is imperative that we acknowledge and honor the healing capabilities of nature and the impact they have on wellness. With that in mind, referring to nature as an ally or friend serves as a reminder of their sacredness. Nature is a living entity, not merely an object, and therefore, I will also use the pronouns ‘their’ and ‘them’ when referring to nature.
Nature-Based Practices
Notice Any Shifts
Is there a green space or body of water near your job, school, or home? If there is, I encourage you to take a walk in that green space/body of water once or twice a week. I invite you to notice how you feel emotionally before the walk and after the walk. Notice the quality of your thoughts (are they positive, negative, or indifferent?), name emotions you’re feeling, pay attention to the quality of your breath (are you holding your breath or is it flowing with ease?), and recognize physical sensations in your body (are there areas in your body where you feel loose, tight, open, or tense?). After the walk – notice any shifts in the quality of your thoughts, emotions, breath, and/or physical sensations. You should feel more grounded. There is a growing body of evidence-based research that links contact with nature to lower levels of depression, stress and anxiety along with improved sleep and cognitive functioning.
Cultivating Relationships
Has nature been an ally and friend to you? If not, it is still possible to develop a deep connection with nature. You can simply start by taking advantage of immersing yourself in outdoor green spaces whenever possible such as parks, patios, the beach, or exploring any natural environment that interests you. Unfortunately, some people have to travel long distances to access a green space or body of water. In these circumstances I invite you to be more mindful of your surroundings and notice a tree you walk past on your way to work/school or one that’s facing your apartment building. You will naturally start to build a relationship with this nature ally once you begin to acknowledge them regularly.
Once this relationship starts to develop you can tap into it as a grounding and nature-based practice when physically separated from the nature ally. You can visualize being with the nature ally as a source of comfort, strength, and grounding. You can call on the nature ally for support whenever you need them. Can you embody the qualities of this nature ally? Do you notice any animals in your neighborhood that you are drawn to? Animals help us to connect to the natural world as well. If you have a pet, how would you describe their personality? For example, do you have a pet who is carefree and full of life? Maybe you can embody those qualities when you notice you’re experiencing social anxiety at a gathering.
Quick Tips
When in nature try your best to unplug from electronic devices; it can help to release stress and can lower cortisol levels (otherwise known as the stress hormone). One nature-based practice is holding a rock or tree branch when emotionally activated is a helpful grounding technique. The heavier the rock the better. Notice the texture of the rock (or other nature allies), color, size, and smell. Feel free to mindfully hold a rock or tree branch at your next work meeting, school presentation, or doctor’s appointment when feeling anxious. Express gratitude for the nature ally for their support/resource.
Use Your Senses
When you’re outdoors- what do you see, what do you hear, what do you smell? Do you hear birds chirping, the leaves rustling, the cars honking (especially if you live in the city)? Do you feel the breeze on your skin? These are helpful grounding and orienting techniques. What do you smell? Do you smell grass, soil, salt water (if you’re near the beach)? You want to notice from a place of curiosity. Your senses can help you connect with nature, feel grounded, and improve your wellness.
Winter Months
Since it is difficult to embrace nature and utilize nature-based practices during the winter months, I invite you to look at pictures of natural landscapes on your phone for 2 minutes. Maybe you can set the picture as your phone’s wallpaper. I invite you to listen to nature based apps or videos on youtube. You can look up at the sky when you are indoors as you look out your window and at night notice the moon and the stars. Perhaps you can add real or artificial plants to your home. Indoor plant lights may be a helpful investment for people who have limited natural lighting in their room/space.
Kiss the Sun
Feel the sun on your skin. I invite you to open the window shades (curtains) and mindfully take in the sun in the morning. Feel free to go for a walk around the block. The sun is a great source of vitamin D; there is a correlation between low vitamin D levels and depression. In the winter months I suggest (if you’re willing) to wake up early at least by 9am to take in the sun. This helps to manage seasonal affective disorder and increases the daily amount of sun-exposure.
Visualizations
Using your imagination can serve as a grounding technique. Can you visualize yourself in a peaceful outdoor environment? Maybe it is a forest in Brazil or your neighborhood park. Can you visualize yourself in these locations? As you sit down in class, your apartment, doctor’s appointment, or work station, can you move your feet and envision that you’re taking a walk in that peaceful outdoor space? Another visualization activity can be leaning against a wall, imagining that you are leaning against a tree, and that your back is against the trunk. As you feel the ground underneath your feet, can you imagine that you feel the roots of the tree below your feet? What does the support of the wall/tree feel like? As you straighten your spine, can you feel anchored by the roots of the tree?
These are all helpful grounding techniques. For example, when I feel shame, I think about a particular tree in my neighborhood (which is my favorite tree). I imagine that my toes andfeet are merging with the roots of the tree. Although I’m physically separated from the nature ally (during the winter) this visualization helps me feel grounded and manage the emotion of shame.
How to Give Back
Nature is the gift that keeps on giving, how can we give back to nature? We can reduce paper use, recycle, choose greener options, be mindful of energy use, shop at thrift stores, volunteer to clean up parks/green spaces in our communities.
Read more about ways to improve your wellness.
In the modern world we tend to overlook and underestimate the immense power of nature on our mental health and overall wellness. In this blog I highlighted several ways to connect to the natural world and many of these nature-based practices can be used year round. I encourage you to intentionally pursue a connection with nature and to regularly express gratitude for their wisdom, beauty, and healing force.
Are you interested in exploring the elements of nature in psychotherapy? Reach out to myTherapyNYC to find out which of our therapists would be a good fit for you!
How will you use nature to improve wellness? Join in the conversation in the comments below!
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4 comments
Just reading this blog relaxes me. Nature is so powerful indeed. I particularly love ideas to connect with nature in the winter (especially kiss the sun).
By the end of the first paragraph, my mood was already shifting! I was inspired to visualize a scene from a trip 15 years ago and it felt so good. Thank you!
I loved this article, Marilyn! Definitely inspiring me to take some time off and get out of the city soon…
I learned a lot from this blog and immediately felt calmer and at peace reading it. Thank you for sharing your insights and opening up my mind to how I can better connect to the world around me.