Nature and Wellness Exercises

With cooler weather ahead it’s good to remember that going outside can be helpful to your mind, body, and spirit!

A person is made of 3 parts:  the body, the mind (or soul), and the spirit.  Your mind/soul speaks of your inner-life in relation to your own experience: your thoughts, heart, will, and imagination. It also includes your thoughts, desires, passions, and dreams.  Your spirit is the part of you that connects with things bigger than yourself and those closest to you.  Your spirit speaks of the same inner-life in relation to God: your faith, hope, love, character, and perseverance.

Simply being in nature is healing for the body, and mind – but the key word is “being” which requires your spirit.  Try some of these exercises to reconnect your body, mind, and spirit -  notice any differences, positive or negative, without judgement – and be curious about them.

1.      Mindful Nature Walk:

·        Find a quiet natural setting like a forest, park, or beach.

·        Walk slowly and mindfully, paying close attention to each step.

·        Use your senses to connect with nature: notice the sights, sounds, smells, and textures around you.

·        Take deep breaths and focus on the rhythm of your breathing.

·        Let go of your thoughts and simply be present in the natural environment.

2.      Sit Spot Meditation:

·        Choose a comfortable spot in nature, whether it's a rock, a tree stump, or a quiet meadow.

·        Sit down and close your eyes.

·        Listen carefully to the sounds of nature around you.

·        Feel the ground beneath you and the air on your skin.

·        Spend at least 10-15 minutes in silent meditation or prayer, simply being present in your surroundings.

3.      Nature Journaling:

·        Bring a notebook and pen with you on your nature excursion.

·        Find a quiet spot and sit down to observe the natural world.

·        Sketch or write about what you see, hear, and feel. (Typing does not activate your brain the same way.  Use real life paper with a real life pen).

·        Record your thoughts, observations, and any insights that come to mind.

·        Nature journaling can help you connect with nature on a deeper level and express your feelings.

4.      Tree Hugging:

·        Find a tree that calls out to you.

·        Stand or sit in front of the tree with your eyes closed.

·        Gently place your hands on the tree's trunk and take several deep breaths.

·        Imagine exchanging energy with the tree and feel a sense of grounding and connection.

5.      Cloud Watching:

·        Find a comfortable spot to lie down on a sunny day.

·        Look up at the sky and watch the clouds as they pass by.

·        Let your imagination roam as you observe the various shapes and patterns in the clouds.

·        Share what you see with others, and have them do the same.

6.      Bird Watching:

·        Bring a pair of binoculars and a bird guidebook to a bird-friendly area.

·        Spend time quietly observing and identifying birds in their natural habitat.

·        Listen to their songs and watch their behavior.

·        Imagine what you would hope for or love if you were this creature.

7.      Nature Scavenger Hunt:

·        Create a list of natural items to find, like leaves, rocks, flowers, or animal tracks.

·        Explore your natural surroundings and check off the items as you discover them.

·        This activity encourages exploration and engagement with nature and is great for connecting groups.