Sample Activities
You are invited to try some activities on your own.
Even a few minutes can enhance your sense of calm, wonder, and gratitude
Sounds as Music
Sounds in nature can help us feel more peaceful by grounding us in the moment we are in and offering our brains a rest from stress.
While outside or by an open window, close your eyes for 5-10 minutes. Start by taking a few cleansing breaths and settling in. Then gently guide your attention to your sense of hearing, and become aware of the sounds around you.
Focus on the furthest away sound first, then the closest sound to you. Listen to the sounds in between, noticing them without giving them a name. Notice all the sounds together and any patterns that are pleasing to you. Gently shift your attention to your breath and notice how it rises and falls amidst the natural sounds around you.
Notice how you now feel.
Notice Pleasing Details in Nature
Go for a short walk or find a comfortable spot to sit in nature. As you walk or sit, focus your attention on anything that brings you pleasure. This could be textures, sounds, movement, fractals, small details, animals or insects, the wind interacting with trees, clouds, smells, etc. Write down or draw what brings you pleasure. You may want to note any gratitude from the day as well.
Notice how you feel after writing your thoughts.
Up!
How often do we look down and ruminate while walking? Next time you are outside, try a simple change of perspective by mindfully looking up as you walk, or even lying down for a few minutes as you look up and notice the treetops or clouds passing above.
Is there something overhead that feels inviting to you?