Connecting with nature can have a very grounding effect on the mind and the body. Nature and Forest Therapists recommend finding a Sit Spot for yourself — a place where you can regularly visit and connect with the earth. Even in urban environments, finding a regular Sit Spot is wildly beneficial for body, mind and soul.
How to find a Sit Spot
Finding a Sit Spot may be as easy as looking to your own backyard. I have a gorgeous tree in my yard that provides shade on sunny days that I’ve chosen for my Sit Spot. A few of the roots are partially exposed, and bees love to buzz overhead when it blossoms in the spring. It’s also a great place to connect with nature because I know no one is going to walk up and disturb me — or if they do, it’s a member of my family. In other words, I feel safe there.
If you have a quiet place in your front or backyard, then pick a part of it for your Sit Spot. If you live in an apartment or city, select a small part of a nearby park for your Sit Spot. You can select a bench or large rock to sit on, or you can just sit down on the ground. Once you’ve found your place, simply sit, relax and observe the world around you.
Here are some of the many benefits:
1. You’ll experience improved mindfulness
Much like meditation, a Sit Spot offers a great way to engage in self-guided mindfulness training. Attention Restoration Theory (ART) states that when we’re out in nature, our ability for directed attention is restored. It’s easy to lose this as we go about our busy lives, but a Sit Spot interrupts the pattern of your fatigue or stress. As you sit and observe the world around you, you are training your brain to focus on one thing at a time, without the distraction of technology or the interruption of a coworker or family member. Soon, you’ll find yourself able to just “be” when you’re in your Sit Spot.
2. You’ll get a chance to disconnect
While there’s no right or wrong way to enjoy your Sit Spot, be sure to leave your phone at home or on your desk. You should be able to enjoy a 30-minute Sit Spot experience without your phone, no matter how much it may annoy you the first time out. For most of us, nothing earth-shattering or life-changing is going to happen during that time. Emails and texts can wait until you are done with your practice. The effect might surprise you by helping you approach those messages with a calmer outlook.
3. You’ll connect with nature
If your Sit Spot has a water element to it, which is ideal, then you’ll have more chances of observing different types of wildlife. Birds, squirrels and — depending on when you go — deer might happen across your path. Even a park with a duck pond will reveal a number of different species of waterfowl and fauna. Plus, as you make visiting your Sit Spot a regular practice, you’ll begin to notice changes in the seasons in the wildlife and plant life around you.
4. Your stress levels will drop
According to Psychoevolutionary Theory (PET), our positive response to nature is due to our evolutionary development. The outdoors were our first home, and it’s believed that being around natural resources helps lower our stress levels. A Japanese study published in 2010 examined the practice of Shinrin-yoku or “forest bathing,” and found that there’s credence to the theory.
People who regularly spent time in nature experienced lower levels of the stress hormone cortisol, lower blood pressure, lower pulse rate and lower sympathetic nerve activity than those who did not get out in nature. Other research also shows that the consumption of Mycobacterium vaccae — a bacterium found in soil — helps decrease anxiety levels.
5. You’ll experience improved mood
Being indoors all day can leave you feeling unhappy. If you work indoors, your whole day — even the time you’re in the car — is detached from nature to some degree. But getting outside can have a profound impact on your mood. A 2015 study from Stanford University found that people who walked in nature, as opposed to those who walked the same length of time in an urban setting, experienced less anxiety, less rumination or focused attention on the negative parts about yourself, and had a more positive outlook overall.
6. You might become more creative
One of the other great benefits of a Sit Spot is it can help boost your creativity. When you detach from everyday distractions, you relieve attention fatigue. We have all experienced brain fog or simply feeling drained after a particularly difficult task at work. Moving away from things that demand our attention, or taking a Sit Spot break in your workday, can help boost creativity.
In 2012, a study from the University of Kansas found that people on a four-day backpacking trip were able to solve puzzles easier and quicker than the control group at a rate of 47 percent more. It stands to reason that shorter periods outside have a positive effect on your creativity as well. Another study, published in the journal Psychological Science, found that being out in nature helps restore people’s ability to pay attention to harder tasks afterward.
7. You will become kinder
As you connect with nature on a more regular basis, it’s impossible to avoid the sense that you are just one part of a much larger whole. Researchers at the University of California, Berkeley, found in a series of studies published in 2014 that people who regularly observe and engage with nature experience higher levels of generosity, trust and a willingness to help others when compared to those who don’t get out among the birds and trees.
It’s clear getting out in nature is good for us, but giving yourself a place to relax in the form of a Sit Spot might make your life better in ways you can only imagine.
‘Mindfulness’ has become a bit of a buzz word, and seems to be gaining in popularity every day. It’s easy to see why.
Unlike a formal meditation practice, which requires a commitment to retreat from the world, sit still, and be quiet for a period of time, mindfulness is a technique that can be practiced throughout the day as you go about your life. This makes the technique especially appealing for people who are busy, or feel daunted by a more formal meditation practice.
So what exactly is mindfulness? According to mindfulness teacher and writer, Jon Kabat Zinn, “Mindfulness means paying attention in a particular way; On purpose, in the present moment, and nonjudgmentally.” In other words, mindfulness involves consciously directing your attention onto what you’re doing, feeling, thinking, or experiencing in the present moment.
As Kabat Zinn says, to practice mindfulness, we must, “watch this moment, without trying to change it at all. What is happening? What do you feel? What do you see? What do you hear?” Many people find that practicing short, mindful moments of this nature regularly throughout the day to be an effective way to relax, refocus attention, and reconnect with the present moment.
Mindfulness can be practiced at literally any time throughout the day, during any activity. However, sometimes when we are first starting to practice, we forget to be mindful. For this reason, it can be useful to incorporate some mindfulness exercises into our day that allow us to get used to the practice.
Here are 5 mindfulness exercises that take one minute or less.
Before answering the phone, take a breath.
Mindfulness teacher and monk, Thich Naht Hanh, advises to use the ring of the telephone as a ‘bell of mindfulness.’ Instead jumping up in instinctively to answer it, take a deep, mindful breath before you respond to the sound. The same can be done with text messages, emails or other notifications that we tend to react to immediately.
Walk mindfully.
Walking is a great opportunity to incorporate mindfulness throughout your day. Whether you’re walking to a meeting, the bathroom, or the fridge, take that short amount of time to notice and be thankful for every step your feet take, or as Thich Naht Hanh says: “Walk as if you are kissing the Earth with your feet.”
Just breathe.
Whenever you find yourself ruminating on the past or worrying about the future, you can connect with the present moment through your breath. Notice the way it feels entering your nostrils, and how your chest and belly rise with your inhales, and fall with your exhales. Say to yourself: “Breathing in, I know that I am breathing in,” and “Breathing out, I know that I am breathing out.”
Body scan.
Take one minute to scan your body from head to toe, noticing any sensations you discover along the way, pleasant or unpleasant, without judgment. You might have a headache, tension in your neck, an itch on your cheek, a pleasant tingling or warmth in your fingers—anything. Don’t react or judge.
After scanning, take another minute to focus your mind on consciously relaxing the areas where you experienced tension or pain, and then again, notice any changes or differences.
Take two mindful bites.
Although many teachers suggest making every bite mindful, this can be hard to practice in our day-to-day lives, as meal times are often social times, full of conversation. Instead, try to make the first two bites or swallows of any eating or drinking you do, mindful.
Notice the taste, texture, appearance, smell, and temperature of the food or drink, the sounds you make and the sensations in your mouth and throat as you chew and swallow. You may notice that after starting your meal times this way, you naturally become more mindful throughout the eating process.
Practice regularly and eventually you will see, as Thich Naht Hanh says:
“The present moment is filled with joy and happiness. If you are attentive, you will see it.”
adjective Definition~ having failed, missed, or fallen short, especially because of circumstances or a defect of character; unsuccessful; unfulfilled or frustrated (usually used postpositively): a poet manqué who never produced a single book of verse.
If you’ve ever awoken with a dream on your mind Thinking that your real-world ain’t fine Then you can understand a little of mine. If the thought of something keeps foremost in your thoughts and dreams Then it’s time to re-evaluate things. If you do you’ll see what it brings. Time is not an indicator of a change Its how you use your time, the little that remains. That way, in the end, nothing leaves a permanent stain. Dreams can be indicators maybe of problems in your real life They can help to open your eyes. Maybe for you, it’s as simple as using a knife. Others though don’t look at it all that wise They think dreams are lies. They fail to see between the lines. I believe sometimes God gives us dreams Helps us to look at different ways of things Sort of, like him carrying us on his wings.
IT was midday. Voldyrev, a tall, thick-set country gentleman with a cropped head and prominent eyes, took off his overcoat, mopped his brow with his silk handkerchief, and somewhat diffidently went into the government office. There they were scratching away. . . .
“Where can I make an inquiry here?” he said, addressing a porter who was bringing a trayful of glasses from the furthest recesses of the office. “I have to make an inquiry here and to take a copy of a resolution of the Council.”
“That way please! To that one sitting near the window!” said the porter, indicating with the tray the furthest window. Voldyrev coughed and went towards the window; there, at a green table spotted like typhus, was sitting a young man with his hair standing up in four tufts on his head, with a long pimply nose, and a long faded uniform. He was writing, thrusting his long nose into the papers. A fly was walking about near his right nostril, and he was continually stretching out his lower lip and blowing under his nose, which gave his face an extremely care-worn expression.
“May I make an inquiry about my case here . . . of you? My name is Voldyrev, and, by the way, I have to take a copy of the resolution of the Council of the second of March.”
The clerk dipped his pen in the ink and looked to see if he had got too much on it. Having satisfied himself that the pen would not make a blot, he began scribbling away. His lip was thrust out, but it was no longer necessary to blow: the fly had settled on his ear.
“Can I make an inquiry here?” Voldyrev repeated a minute later, “my name is Voldyrev, I am a landowner. . . .”
“Ivan Alexeitch!” the clerk shouted into the air as though he had not observed Voldyrev, “will you tell the merchant Yalikov when he comes to sign the copy of the complaint lodged with the police! I’ve told him a thousand times!”
“I have come in reference to my lawsuit with the heirs of Princess Gugulin,” muttered Voldyrev. “The case is well known. I earnestly beg you to attend to me.”
Still failing to observe Voldyrev, the clerk caught the fly on his lip, looked at it attentively and flung it away. The country gentleman coughed and blew his nose loudly on his checked pocket handkerchief. But this was no use either. He was still unheard. The silence lasted for two minutes. Voldyrev took a rouble note from his pocket and laid it on an open book before the clerk. The clerk wrinkled up his forehead, drew the book towards him with an anxious air and closed it.
“A little inquiry. . . . I want only to find out on what grounds the heirs of Princess Gugulin. . . . May I trouble you?”
The clerk, absorbed in his own thoughts, got up and, scratching his elbow, went to a cupboard for something. Returning a minute later to his table he became absorbed in the book again: another rouble note was lying upon it.
“I will trouble you for one minute only. . . . I have only to make an inquiry.”
The clerk did not hear, he had begun copying something.
Voldyrev frowned and looked hopelessly at the whole scribbling brotherhood.
“They write!” he thought, sighing. “They write, the devil take them entirely!”
He walked away from the table and stopped in the middle of the room, his hands hanging hopelessly at his sides. The porter, passing again with glasses, probably noticed the helpless expression of his face, for he went close up to him and asked him in a low voice:
“Well? Have you inquired?”
“I’ve inquired, but he wouldn’t speak to me.”
“You give him three roubles,” whispered the porter.
“I’ve given him two already.”
“Give him another.”
Voldyrev went back to the table and laid a green note on the open book.
The clerk drew the book towards him again and began turning over the leaves, and all at once, as though by chance, lifted his eyes to Voldyrev. His nose began to shine, turned red, and wrinkled up in a grin.
“Ah . . . what do you want?” he asked.
“I want to make an inquiry in reference to my case. . . . My name is Voldyrev.”
“With pleasure! The Gugulin case, isn’t it? Very good. What is it then exactly?”
Voldyrev explained his business.
The clerk became as lively as though he were whirled round by a hurricane. He gave the necessary information, arranged for a copy to be made, gave the petitioner a chair, and all in one instant. He even spoke about the weather and asked after the harvest. And when Voldyrev went away he accompanied him down the stairs, smiling affably and respectfully, and looking as though he were ready any minute to fall on his face before the gentleman. Voldyrev for some reason felt uncomfortable, and in obedience to some inward impulse he took a rouble out of his pocket and gave it to the clerk. And the latter kept bowing and smiling, and took the rouble like a conjuror, so that it seemed to flash through the air.
“Well, what people!” thought the country gentleman as he went out into the street, and he stopped and mopped his brow with his handkerchief.
Mws R Writings 