It’s amazing how much the world has changed in the past 12 months. Around this time last year, I was on top of the world. ‘Abundance’ was my word for 2020. I was hopeful, optimistic and downright joyful. In March, everything shut down; I shelved my professional endeavors and began quarantine. It felt as though 2020 was ushering in an abundance of crap. Raise your hand if you feel me!
Then I went outside. Nature is where I go to feel grounded, to shake off the blues and clear my head. It worked like a charm. Not only did I feel better, I was inspired. I saw that nature was flourishing while humans stayed at home. It felt as though Mother Earth was exhaling a long sigh of relief. The air smelled sweeter with less traffic. It was quiet. Wildflowers were blooming everywhere. Perhaps the abundance I envisioned for 2020 was a different type of richness. By getting out of my funk and breaking the cycle of negativity, I was able to find a silver lining in the pandemic. I shifted my focus from a state of lack, to a state of abundance. Instead of thinking about what was missing from my life, I thought about what I was grateful for. Once I felt better, my creativity and resiliency flourished. I began leading my forest therapy walks via Zoom and connected with people in 8 different countries around the world and 26 U.S. states. The moral of the story: Greet each day with gratitude and watch how it transforms your mindset. Grab your morning coffee, tea, or a tall glass of water and sit outside if the weather permits - or find a cozy spot on your porch, or by a window. Close your eyes and take a few deep, cleansing breaths. Think of three things you’re grateful for – big or small, it doesn’t matter. Visualize each of these three things individually for a moment. What do you notice? How does it make you feel? Spend 5 or 10 minutes cultivating your gratitude practice each day. You might even consider starting a gratitude journal so you can look back on the things that fill your life with joy. About the Author Kelly Bruce is a Certified Nature and Forest Therapy Guide/Trail Consultant and the founder of Natural Wanders. She leads forest bathing and nature therapy walks in the Blue Ridge and Smoky Mountains of Western North Carolina. Subscribe to her e-newsletter for more inspiration from nature and to learn about upcoming walks, workshops and retreats. Each Wednesday, she’ll provide inspiration to help you wander into wellness, naturally. In the meantime, follow along on Instagram and Facebook. Photography by @zailaffitte.
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Use this meditation practice when you're in nature and want to heighten your senses, or anytime you want to reduce stress or anxiety. This is a wonderful way to begin a forest bathing walk, or to simply bring yourself back to the present moment.
Find a quiet place outside to sit and spend 30 minutes silently noticing the natural world around you. If you have some woods nearby, or access to the ocean or river, wonderful! However, you can reap the rewards of nature in your own backyard, on your porch or apartment balcony. Even gazing out the window at natural surroundings or the sky has healing, immune boosting qualities. As a last resort, viewing images of nature on your television, computer, or in the form of art sends pleasing messages to your brain, helping to calm the mind and reduce stress. Begin by making yourself comfortable. Close your eyes and breathe deeply. Slowly scan your entire body from the crown of your head to the tips of your fingers and toes, noticing any discomfort. Make any adjustments or stretch to bring relief. Try to relax any tight muscles, unclench your jaw. Feel your feet rooted firmly on the ground and allow the earth to fully support you. As we explore our many senses, allow yourself permission to tune into anything you find pleasurable. Just be with it. Acknowledge that any mechanical or man-made elements in juxtaposition to the natural world are also part of the experience. Smile and let them flow into one ear and out the other, focusing on the pleasing sensations. Pause for 30 seconds or so and notice how the sun and fresh air greet your skin. How does it feel? Clench your fists tightly for a few seconds, then let go and release your grip. Relax your fingers and open your palms up, noticing the weight and humidity in the atmosphere, or perhaps a slight breeze. Take several rounds of deep, oxygen-rich breaths through your nose, inhaling for four seconds, and four seconds to exhale. Tilt your head back and lift your nose to the sky, as if you’re a wolf or a bear catching a scent. What do you smell? Repeat that sequence of breaths, but this time, breathe through your mouth. Can you taste? As you continue to breathe deeply, consider the oxygen the plants are producing for you, and the carbon dioxide you produce for them. Take several minutes to listen to the natural world that surrounds you. Tuning in to the sounds you find pleasurable, like a radio. What is the loudest sound? Spend a few minutes listening in to the distance. What is the faintest sound? Now slowly open your eyes and observe the natural elements that surround you. Take your time. What movement or colors stand out to you? After you’ve completed this sensory meditation, continue to sit quietly and observe your surroundings. What are you noticing? Journal your thoughts or share them with a friend or loved one. If you feel so inclined, draw or sketch an image that stands out from your experience. Use this practice when you're out in nature and want to heighten your senses, or anytime you feel your mind drifting to an anxious state. Aim to spend at least 30 minutes outdoors each day. About the Author Kelly Bruce is a Certified Nature and Forest Therapy Guide/Trail Consultant and the founder of Natural Wanders. She leads forest bathing and nature therapy walks in the Blue Ridge and Smoky Mountains of Western North Carolina. Subscribe to her e-newsletter for more inspiration from nature and to learn about upcoming walks, workshops and retreats. Each Wednesday, she’ll provide inspiration to help you wander into wellness, naturally. In the meantime, follow along on Instagram and Facebook. Photography by @zailaffitte. These days, it’s natural to feel overwhelmed and anxious. Many factors are beyond our control, but nature offers us an abundance of gifts that are free and can be found right outside your door. They not only provide comfort and peace of mind, they also improve overall wellness and help to boost our immunity. While there’s no magic pill or quick fix, Vitamin N(ature) is a very powerful resource with a variety of benefits.
During this time of isolation and social distancing, many are turning to technology and increasing screen time, binge-watching to pass the time, or worse, scrolling mindlessly through social media which often elevates anxiety and spreads misinformation. A recent study conducted by psychiatric unit researchers revealed that time in nature reduces feelings of isolation, promotes calm, and lifts patients’ mood. As the pandemic hits an all-time high in the U.S., grant yourself permission to be still. Take this time to turn inward and reconnect to yourself, to the earth. Put down the phone, turn off the TV and tune into nature. There are two things we can do that will pay dividends in strengthening our immune systems: reduce stress and get ample sleep. An abundance of scientific research indicates that being in nature helps lower blood pressure and stress hormones, reduces nervous system hyperactivity, enhances immune system function, increases self-esteem, reduces anxiety and improves overall mood. Spending time in nature deeply enhances wellbeing, creativity, happiness; it also provides tremendous immune-boosting qualities like reducing anxiety and increasing sleep duration. Trees and plants offer incredible healing properties. In fact, they produce volatile organic compounds called phytoncides, their natural defense against disease, bacteria and parasites. We reap the rewards when we breathe in these organic compounds, which boost our natural killer (NK) cells – a type of white blood cell that helps boost immunity. Our bodies also need adequate Vitamin D to produce the antimicrobial proteins that kill viruses and bacteria. We produce it naturally when the sun’s ultraviolet rays penetrate our skin, initiating a chain reaction converting a form of cholesterol into Vitamin D. By spending time outside, we soak up the sunshine and produce more Vitamin D which could help lower our risk for respiratory illness. Next week, I’ll provide you with a sensory meditation to do outside or near a window to help improve overall wellbeing. About the Author Kelly Bruce is a Certified Nature and Forest Therapy Guide/Trail Consultant and the founder of Natural Wanders. She leads forest bathing and nature therapy walks in the Blue Ridge and Smoky Mountains of Western North Carolina. Subscribe to her e-newsletter for more inspiration from nature and to learn about upcoming walks, workshops and retreats. Each Wednesday, she’ll provide inspiration to help you wander into wellness, naturally. In the meantime, follow along on Instagram and Facebook. We could all use some self-care these days. Forest bathing and nature therapy is a wellness practice sweeping the globe that’s accessible to everyone. All you have to do is go outside!
The Japanese art of forest bathing, or Shinrin Yoku, is the restorative practice of immersing oneself in nature, inviting healing for the body and mind. Participants who go forest bathing with a certified nature and forest therapy guide will learn to quiet their minds, awaken their senses, and discover new methods to make the most of every future outdoor experience. Each session begins with a guided meditation, followed by a slow, gentle walk, then a series of thoughtfully crafted activities that invite participants to experience nature in a new way. The experience culminates in a tea ceremony where everyone has an opportunity to share their observations and experiences. Participants report feeling a sense of peace and calm, a new perspective about the natural world, and many who are not usually comfortable in nature say they feel safe and inspired with gentle instruction and guidance. For those who can’t make it to the Blue Ridge Mountains of North Carolina to experience a forest bathing walk in person, we now offer virtual forest bathing live via Zoom. In an effort to make this practice available to everyone, I’ve priced these sessions on a sliding scale. Pay what you can afford, or request a scholarship. Register here and click on Virtual Forest Bathing and Nature Therapy. About the Author Kelly Bruce is a Certified Nature and Forest Therapy Guide/Trail Consultant and the founder of Natural Wanders. She leads forest bathing and nature therapy walks in the Blue Ridge and Smoky Mountains of Western North Carolina. Subscribe to her e-newsletter for more inspiration from nature and to learn about upcoming walks, workshops and retreats. Each Wednesday, she’ll provide inspiration to help you wander into wellness, naturally. In the meantime, follow along on Instagram and Facebook. Photography by @zailaffitte. |
Welcome! I'm Kelly Bruce, a certified nature and forest therapy guide. Read on for inspiration on improving your overall wellbeing, naturally!
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