 The holidays are a time for connection - sharing quality time with family and friends. However, they often come with a heaping helping of anxiety and stress. It's important to make time for self-care to balance out all the obligations and responsibilities that arise during this busy time of year. It is equally important to guard your energy and set boundaries to keep from overextending yourself.
Here are some simple, natural ways to find peace and calm amidst the hustle and bustle of the holiday season. If you are pressed for time, start with number one. Weave several of these tips together for a deeper, more expansive experience. 1. Step outside onto your porch, balcony or backyard and take three deep breaths. 2. Build upon #1 by finding a quiet place to sit comfortably. Close your eyes and do a body scan from top to bottom, noticing the areas that are tense or sore. How might you bring some relief to those areas? Listen to the sounds around you. What aromas surround you? Slowly open your eyes. What are you noticing? 3. Enjoy your morning coffee or tea outside in the sunshine. Natural light is a wonderful way to signal to your brain that it's time to wake up. It also helps thwart seasonal affective disorder (SAD). 4. Go for a slow, intentional walk around your yard, neighborhood or a local park noticing what's in motion. What are you noticing? 5. Eat lunch or take your afternoon snack outside, soaking up some Vitamin D in the form of sunshine. 6. Catch up with friends or family by taking a walk together, incorporating fresh air, moving your body, and connecting with your community. If you can't meet in person, pop your earbuds in and catch up via phone. 7. Practice the art of "sit-spot." This is my favorite nature invitation and the source of much inspiration and peace. Find a place outdoors where you can sit comfortably and quietly. Start with 5 minutes. Practice each day, or whenever you can, building up to 30 minutes. If this is difficult for you physically, modify with props. Use a camp chair, yoga mat, blocks, blanket or towels to find a comfortable position. Notice what unfolds around and within you. 8. Children and dogs are great at inspiring fun, light-hearted walks full of wonder and awe. Take them for a walk or hike and let them lead (keeping safety in mind). See what unfolds! 9. Start your day by journaling, preferably in the fresh air if weather permits, or by a window with a view of the natural world. This is a great way to release anything that is stressing you out, recalling a dream you want to remember, or simply document what is happening in your world at the moment. Still not sure what to write? Here's a prompt to get you started: What is the winter season inviting or inspiring you to do? 10. Find a park or trail in your area that you've never been to before. Spend a few hours wandering and exploring. I wonder who you might meet and what you might see! BONUS: Find a walk hosted by a certified nature and forest therapy guide in your area or wherever you're traveling. My upcoming walks here in western North Carolina are posted at the bottom of my home page. The Association of Nature and Forest Therapy and Forest Bathing Finder are great resources, too! What tips do you have for finding calm amongst the chaos of the holidays? Leave a comment, below. Tree hugs and kisses, Kelly 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 through Asheville Wellness Tours and the North Carolina Arboretum. Connect with us on Instagram and Facebook. Photography by Maggie Rogers.
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 There are a number of practices and activities out there that help bring us into the present moment. Some are distractions and get us out of our heads momentarily, while others are a healing balm, soothing our weary souls. Many use the term “mindfulness” to describe the latter. Yet sometimes we yearn to be mindLESS. We need to get out of our heads and into our hearts and bodies. Here’s why forest bathing / nature therapy / forest therapy resonates with me and how it fulfills that yearning.
Forest bathing and/or nature therapy is a bridge. It’s a pathway to connection. To nature. To other humans who share more similarities with you than differences. It’s a pathway back to you. The most authentic version of YOU. The person you are at your core before the messiness of the human experience dulled your shine. Life is hard. We all need something to help us reset, to restore our factory settings. We need to shake the dust off. It accumulates over time if we’re not proactive. For some of us, it has been years since we’ve done something truly restorative for ourselves. If that’s you, you might consider a retreat or a series of forest bathing walks to start, then go into maintenance mode. There are so many ways to cross the divide. There are multiple paths that lead you home. Not to a location on a map or brick and mortar building, but to that place deep within you. A sense of knowingness that you carry wherever you roam. If you are still searching for that connection or want to dive deeper, give nature therapy a try. Why? Because we ARE nature. The trees don’t judge. For me and the majority of those I work with, nature soothes the nervous system. I think we inherently know that nature is good for us, but there’s also a lot of research that supports this. Not everyone feels this way. That’s OK. There’s no one-size-fits-all approach. Many grew up in cities, don’t see the appeal of a nature walk, have never camped. There is often fear or generational trauma associated with being in the woods. But if you are seeking connection and intrigued by the idea of forest bathing and nature therapy, find a guide in your area. Dip your toe in the water with a remotely guided “virtual forest bathing” experience. Guides certified by the Association of Nature and Forest Therapy have gone through a rigorous, in-depth training and six-month practicum. We aren’t therapists (nature is the therapist) but we are welcoming, we hold sacred space for our participants, and we offer gentle pathways to connection. We give you the tools to quiet your mind and awaken your senses. These walks are slow. We seek out easy, peaceful trails and we don’t travel far. The best part: there is no right or wrong way to forest bathe. There are no gold stars, no star students. Just be and breathe. Grant yourself permission. Give yourself this gift. All you need is an open heart and an open mind. Come and see what medicine the forest has to offer you. 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 near Asheville. Each Wednesday, she’ll provide inspiration to help you wander into wellness, naturally. In the meantime, follow along on Instagram and Facebook.  Life is hard sometimes. Even more so this past year. We could all use some bite size moments of Zen to bring a little peace and calm to our busy lives. Here are 10 ways to incorporate the soothing power of nature into your day-to-day hustle.
Tree hugs and kisses, Kelly 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. This article originally appeared in The Swell Life, the official blog of Portfolio Vero Beach Magazine. Photography by @zailaffitte.  Kelly Bruce snowshoeing in Rocky Mountain National Park, Colorado. Regardless of your favorite outdoor activity, there are ways to heighten the experience and maximize the pleasurable, stress reducing qualities. One of the many reasons forest bathing and nature therapy is becoming so popular is because of its focus on presence, intention and mindfulness. Here are a few ways to incorporate some therapeutic elements into every outdoor experience, from paddling, boating and fishing to gardening, hiking, horseback riding, biking and everything in between.
BONUS: Reflect. What are you noticing about your experience? How did it make you feel? Journal your thoughts or share them with a friend. I would love to hear how you’re elevating your outdoor experiences. Send a message or tag me @naturalwanders.us. Tree hugs and kisses! xoxo Kelly 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 Kelly Bruce. This article originally appeared in The Swell Life, the official blog of Portfolio Vero Beach Magazine.  I don't know about you, but I really miss hugs (and concerts, sporting events and carefree living in general, if I'm being honest). The pandemic has made it really difficult to connect with people outside of our own bubble. I miss the smiles that are now hidden under our masks. While I understand and fully endorse/appreciate the importance of these health safety measures, I can't help but notice how disconnected we all are these days. Fortunately, I have two solutions:
1. Hug a tree Hugging trees is not just for hippies! When we give a hug, we get a boost in oxytocin and dopamine, our connection and feel-good hormones. It doesn't matter whether it's another human or a tree. Feeling shy? You can improve your health by simply immersing yourself in the forest atmosphere. All you have to do is breathe. Trees emit phytoncides, a volatile organic compound that protects them from disease and parasites. When humans breathe in these tree aerosols, it boosts our natural killer or NK cells, a type of white blood cell that helps boost immunity and fight disease. How cool is that?! There's also a beautiful element of reciprocity regarding our relationship to trees and plants. We breathe in the oxygen the trees emit, then we exhale the carbon dioxide that the trees need. Just being in the forest and breathing creates a mutually beneficial relationship. 2. Go on a forest bathing walk Sometimes you have to disconnect to reconnect. I truly believe that the great outdoors are the saving grace of this pandemic. Nature helps improve mental and physical health - there's heaps of research to back this up. If you're craving community, join one of our public walks. We'll put down our phones, tune into nature, and bear witness to each other's unique experience. This group walk includes opportunities to discuss what we're noticing and culminates in a tea ceremony - socially distanced, of course. We'll sit down and share a cup of tea together and continue the conversation. Throughout this experience, we are connecting not only to the land, but to each other and ourselves. Remotely guided or virtual walks offer the same components as an in-person experience, but provide the opportunity to connect with the global community. These walks are conducted via Zoom, but the idea is to wander in your own yard or a local park. This is a great activity for families and friends who are separated geographically to connect through a shared experience. Learn more about our virtual and in-person experiences. Tree hugs and kisses! xoxo Kelly 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.  This year, I want to turn Valentine’s Day on its head. Forget about cupid, candy and flowers. It’s time to show yourself some love. I’m not talking about brunch or a bubble bath. I want to encourage you to do something that truly fills your heart with joy and brings peace to your life. It doesn’t matter if you’re single or in a relationship… it’s time to find your own individual spark and love yourself unconditionally.
What makes your heart sing? Make time this week to explore this idea, then set a date with yourself. Maybe it’s a paddle on your favorite lake or river, a stroll through a botanical garden, birdwatching in a nature preserve, a bike ride on a scenic trail… these are just a few examples to get the juices flowing, but the sky is the limit! For me, it’s dipping my toes in the ocean, maybe finding some sea glass or pretty shells as I stroll along the beach. It's not a brisk walk for fitness, this is a leisurely wander where I breathe in the salty air, let the rolling waves soothe my soul, maybe watch the sun rise or set. Before I part, I’ll pick up some litter, a little token of reciprocity and love to return to Mother Earth. Need some inspiration? Join me for a remotely guided nature therapy experience at 10 a.m. Eastern on Sunday, Feb. 14 where we’ll focus on self-love and self-care. Indulge in this restorative sensory experience, live via Zoom. This heart-centered approach to forest bathing supports overall wellbeing and cultural repair by fostering a deeper relationship with the earth, yourself and the global community. Join from the comfort of your own yard or living room as your guide broadcasts live from the restorative Blue Ridge Mountains of North Carolina. The experience culminates in a virtual tea ceremony. Detailed instructions provided upon registration. Register here, then click on Virtual Forest Bathing and Nature Therapy. Suggested donation: $20. This practice is available to everyone, regardless of economic status. Pay what you can afford. If you're facing financial hardship, email [email protected] to request a full scholarship. If you're a health care provider or veteran, I thank you for your service. Email [email protected] for your complimentary promo code. 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.  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.  Most people hike with a destination or fitness goal in mind. But tell me, when was the last time you wandered around in the woods without an agenda? Were you truly present in the moment? Or were you thinking about your ‘To Do List’ or getting your heart rate up?
Nature has incredible healing benefits. I think most of us inherently know that nature is good for us, but there’s an abundance of scientific research proving that spending time in nature is good for our body and mind. For example, trees produce organic compounds called phytoncides, a natural defense against disease and parasites. We reap the rewards when we inhale these compounds which boost our natural killer (NK) cells, helping to prevent and fight illness and disease. Simply going into the woods and spending 30 minutes breathing in the forest air will help boost your immune system! As a certified nature and forest therapy guide, I help people make the most of their time outside. Although nature and forest therapy is inspired by Shinrin-Yoku, the Japanese art of "forest bathing," my practice refers to spending time in nature in a way that invites healing for both us, our fraught ecosystems and our community. Let me be clear: The forest is the therapist. As a forest therapy guide, I simply open the door, providing opportunities for you to wander into wellness. The practice of nature and forest therapy emphasizes the physical and mental health benefits of spending time in a forest or natural environment. And indeed, it is a practice. Much like yoga or meditation, the more often you do it, the deeper your practice will become. It's amazing what nature reveals when we give ourselves permission to slow down, quiet our minds and awaken our senses. 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.  This article was originally featured in The Drift, the official quarterly publication of the North Carolina Council of Trout Unlimited. Read the online edition here. These are unprecedented times. My first inclination was to get outside and fish. Hit the trails. Escape. Life still seems relatively normal in the woods and on the water. Then one by one, my favorite forests and parks began to close and it hit me: Perhaps this is the land, the rivers and streams pleading for a break. In fishing, we call it “resting a pool.” Our most popular fisheries receive heavy pressure particularly during high season. As worldly circumstances evolve, spring erupts and the fish spawn, I encourage you to continue to find solace in nature, but tread softly and do so mindfully. Clumsily I navigate this pandemic and feel more encouraged than ever to get outside and connect with nature. However, concern for the health of our community is forcing me to approach it differently. Instead of driving across town or a couple hours away, I’m getting my nature fix in my own backyard. This morning when I walked outside, I instantly noticed that the air smelled heavenly. It was the sweet, pure mountain air I remembered from childhood when my family would drive from Florida to my grandmother’s house in North Carolina for summer vacation. When we exited the highway into the village of Flat Rock, we would roll down the windows and that familiar, comforting smell would ease my travel-weary mind. It signaled to me, “You’re in the mountains now.” These days, I relish that scent in the mountain forests, but I haven’t had the pleasure of inhaling that soothing aroma at my home which sits off a busy road in Hendersonville. Without a doubt, decreased traffic is the culprit – and what an exquisite gift it is to breathe that fresh air on the steps of my porch. Get More Vitamin N(ature) Feeling overwhelmed and anxious has become the norm as this pandemic unfolds. Many factors are beyond our control, but these gifts from nature are free and they can be found at home. Not only do they provide comfort and peace of mind, they 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 self-isolation and social distancing, many are turning to technology and increasing screen time to get their news, binge-watching to pass the time, or worse, scrolling mindlessly through social media which often elevates anxiety and spreads misinformation. Put down the phone, turn off the TV and tune into nature. A study on “Cultivating Recovery” published by Huibrie Pieters, et al. in the February 2019 issue of the Archives of Psychiatric Nursing revealed that time in nature reduces feelings of isolation, promotes calm, and lifts patients’ mood. As we quarantine ourselves, grant yourself permission to go outside and be still. Take this time to turn inward and reconnect to yourself, to the earth. There are two critical things we can do to strengthen our immune systems: reduce stress and get ample sleep. An abundance of scientific research indicates that being in nature helps to:
Spending time outdoors deeply enhances wellbeing, creativity and happiness. Nature provides tremendous immune-boosting qualities like reducing anxiety and increasing sleep duration, according to a study published in the September 2015 issue of Preventive Medicine, “Sleep Insufficiency and the Natural Environment” by Diana Grigsby-Toussaint, et al. Need more incentive to go outside? 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 increases our natural killer (NK) cells – a type of white blood cell that helps boost immunity, according to a 2009 study on the “Effect of Phytoncide from Trees on Human Natural Killer Cell Function” by Dr. Qing Li, et al. published in the International Journal of Immunopathology and Pharmacology. 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.  Trout lily Your Nature Prescription Find a quiet place outside to sit and spend 30 minutes silently noticing the natural world around you. If you have some woods or a forest near your house, 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 in a seated position. 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 discomfort. Make any adjustments or stretch to bring relief. Try to relax tight muscles and unclench your jaw. Feel your feet rooted firmly on the ground and allow the earth to fully support you. Allow your lips to gently curl into a relaxed smile. 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 influences 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 from nature. Pause for a couple minutes and notice how the sun and fresh air greets your skin. How does it feel? Clench your fists tightly for 10 seconds, then let go and release your grip. Relax your fingers and open your palms up, noticing the weight and humidity of the atmosphere, or perhaps a slight breeze. Take several rounds of deep, oxygen-rich breaths through your nose. Inhale for four seconds and exhale for four seconds. 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? Does it evoke an emotion or a memory? Repeat that sequence of breaths, but this time, breathe through your mouth. What do you taste? As you continue to breathe deeply, consider the oxygen that the plants produce for you, and the carbon dioxide you return to 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’s the loudest sound? Spend a few minutes listening into the distance. What is the faintest sound? Imagine your eyes are blossoms, getting ready to open for the first time. Now slowly open your eyes and observe the natural elements that surround you. See the world as if you’ve never seen it before. Spend a few moments gazing all around. What stands out?  Violet After you’ve completed this sensory meditation, continue to sit quietly for at least 10 more minutes and observe your surroundings. What are you noticing?
Today, I noticed hundreds of violets strewn across my lawn – my great grandmother’s favorite flower. It brought me comfort. I was delighted to see the yellow blooms and mottled leaves of trout lilies in the woods near my house (pictured above). I’ve heard the Cherokee believe that when the “mountain trout” blooms, it’s time to fish. These delicate blooms are fleeting; they remind me to slow down and enjoy the present moment. Journal your thoughts or share them with a friend or loved one. Some prompts to consider: What might you do to give back to the rivers and streams that have given you so much? How might this reset affect the way you view and care for the land and water? If you feel inspired, draw or sketch an image that stands out from your experience. Use this practice daily, or anytime you feel your mind drifting to an anxious state. Aim to spend at least 30 minutes outdoors each day. If your local quarantine measures prevent you from going outside, try 60 minutes of indoor nature therapy (i.e. gazing out a window for spans of 10-15 minutes, or watching soothing nature films). We are experiencing unusual circumstances. I invite you to ponder with me for a moment: Perhaps this is exactly what we need, what the earth needs. Grant yourself permission to be still. Reset. Recalibrate. Restore. Love the land in your own backyard. Tend to it. Let’s take the pressure off the water and the fish for a moment, step back and give thanks for all the natural resources we have. And when the veil lifts, let’s go out into the world with a renewed sense of mindfulness and gratitude for all that we have. About the Author Kelly Bruce is a Certified Forest Therapy Guide 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. Get your daily dose of Vitamin N(ature) on Instagram @naturalwanders.us. To find a guide in your neck of the woods, visit NatureandForestTherapy.org.  Boost Your Immune System and Calm Your Mind, Naturally
Written by Kelly Bruce, Certified Forest Therapy Guide As we navigate the coronavirus outbreak (COVID-19), it’s natural to feel overwhelmed and anxious. Many factors are beyond our control, but there are simple measures we can take that are free and can be done at home to improve overall wellness and boost immunity. While there’s no magic pill or quick fix, there’s something very powerful called Vitamin N(ature) and it offers a variety of benefits. Reducing stress and getting ample sleep are imperative to preparing our immune systems to defend our health and fight whatever bugs are going around, from the common cold to the flu and coronavirus. 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. As we self-isolate to reduce our exposure and prevent the spread of viruses, 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. Take this time to put down the phone, turn off the TV and tune into nature. 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 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. Your Nature Prescription Ready for your daily dose of Vitamin N? Find a quiet place outside to sit and spend 30 minutes silently noticing the natural world around you. If you have some woods, a quiet park, or a forest near your house, wonderful! However, you can reap the rewards of nature in your own backyard, on your porch or apartment balcony. 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 tension. Try to relax any tight muscles, unclench that jaw. Let go and release it. Feel the earth fully supporting you. As we explore our many senses, allow yourself permission to tune into anything you find pleasurable. Just be with it. Those that are 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. Notice how the sun and fresh air greet your skin. How does it feel? Take several deep, oxygen-rich breaths, inhaling for four seconds, and four seconds to exhale. Tilt your head back and inhale through your nose, as if you’re a wolf or a bear catching a scent. What do you smell and taste? Tune into the sounds of nature, like a radio. Take several minutes to listen for both the loudest and faintest sounds. What do you hear? Now slowly open your eyes and observe the natural elements that surround you. Take your time. What movement or colors stand out to you? What are you noticing? After you’ve completed this sensory meditation, continue to sit quietly and observe your surroundings. Journal your thoughts, or share them with a friend or loved one. Aim to spend 30 minutes outdoors each day. Kelly is a Certified Forest Therapy Guide in the mountains of Western North Carolina. Subscribe to our e-newsletter for more inspiration from nature and to learn about upcoming forest bathing walks. |
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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