 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.
0 Comments
 We’re always rushing around, packing too much into our already busy lives. When we finally have a moment to pause, we find our necks craned, scrolling mindlessly through our phones. It’s no wonder anxiety levels are through the roof! I have a proposal for you: slow the f&@# down! There’s nothing like being fully present in the moment to bring peace and calm to your life. If you’re looking for a natural, free way to reduce stress and anxiety, I invite you to go for a slow wander, noticing what’s in motion. Explore your yard, your neighborhood, or simply sit on your porch or balcony for 15 to 20 minutes. Scan the scenery around you, looking for motion. Your mind will probably drift, and that’s OK. When it does, turn your attention back to your breath and what’s in motion. If you’re going for a stroll, slow your roll. This quote beautifully illustrates the ideal pace for this mindful invitation: “When we walk like (we are rushing), we print anxiety and sorrow on the earth. We have to walk in a way that we only print peace and serenity on the earth... Be aware of the contact between your feet and the earth. Walk as if you are kissing the earth with your feet.” ― Zen Master Thich Nhat Hanh, spiritual leader, poet and peace activist If you see something interesting, take time to be with it. Explore how the wind blows the clouds and makes the trees sway; let your gaze follow the birds and bees; examine a flower closely. Activities like this bring us into the present moment and fill us with wonder and awe for all the things we usually speed right by. I wonder what you’ll discover in your own backyard!
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.  Everyone needs a TFF, like a BFF (best friend forever), but it’s your TREE friend forever. I know this probably sounds woo woo, but hear me out!
You already have a wonderful reciprocal relationship with trees, whether you pay much attention to it or not. They emit the oxygen you breathe, and you exhale the carbon dioxide that they need. Trees sequester carbon, so consider for a moment that they can also hold space for us, bearing witness without judgement. The next time you have a deep question, a conundrum, or you simply need a confidant to share with, try talking to a tree. Perhaps you already have a special tree in your life - one that holds a special place in your heart, one that grows on a piece of land you’re fond of, or one you’re simply drawn to. Try to spend at least 30 minutes a week with your TFF. It can be broken into smaller increments if need be. You can lean against your tree, lay underneath it, or sit far enough away where you can admire it completely. You might even try hugging your TFF… whatever feels right to you. 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.  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.  Next time you’re at the beach, try a little nature therapy to connect more deeply to Mother Ocean and yourself.
Find a safe, comfortable place to sit along the shore for 20 minutes or more. Scan your body from head to toe, releasing any tension, stretching, or moving in a way that brings comfort and ease to your body. Close your eyes and breathe deeply for several rounds, inhaling the sea air and exhaling any worries or stress. Imagine that you are exhaling your troubles in a cloud of smoke. You might even want to emit an audible sigh, giving a sound to this release. Feel the breeze and salty air on your skin, the sunlight or shade of the clouds. Relish this sensation. Next, tune into the sounds of the seashore. The waves, the birds, the laughter of children. This is all part of the symphony of this place. Tune into the sounds that you find pleasurable and spend as long as you like enjoying these melodies. Take a deep breath in through your nose, inhaling the sea air. Does it evoke a memory or emotion? Breathe deeply for a few more rounds, letting your nose decipher any other scents the ocean breeze brings you. Now, breathe through your mouth, as if you’re sipping the air through a straw. Let it pass over your lips and tongue. What does the sea air taste like? Slowly open your eyes and let the beach reveal itself to you as if you’ve never seen it before. Spend some time here, enjoying the scenery and fully taking it all in. Now that you’ve awakened your senses, what does the ocean invite you to do? Let your heart guide you. Give yourself permission to explore. When you’re done, take a few moments to reflect on your experience. What are you noticing? Share your thoughts with a friend or jot them down in a journal. 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.  Around the globe, nature and forest therapy guides are taking the Japanese art of Shinrin Yoku (a.k.a. forest bathing) to soaring new heights, offering countless health benefits for both body and spirit.
The practice of nature and forest therapy as taught by the Association of Nature and Forest Therapy includes a standard sequence of invitations led by a certified guide. It’s important to note: the forest is the therapist; the guide opens the door. Invitations are opportunities to connect more deeply with the natural world in your own unique way. It’s amazing what nature reveals when we quiet our minds and awaken our senses. Next time you’re out in nature, follow your heart to a place that feels right, then try out this “sit spot” invitation: Take a seat in nature's theater. Make yourself comfortable and notice that this theater is equipped with vivid 360-degree views, surround sound, even smell-a-vision. Today’s featured film is viewer's choice and lasts roughly 20 minutes or more. (Silence your phone and set a timer so you won’t be distracted by checking the time.) It will begin whenever you’re ready. Sit back, relax and enjoy the show. After 20 minutes (or more), take a moment to reflect. What are you noticing? Share your thoughts with a friend or jot them down in a journal. 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.  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.  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. |
Welcome! I'm Kelly Bruce, a certified nature and forest therapy guide. Read on for inspiration on improving your overall wellbeing, naturally!
Archives
March 2025
Categories
All
|
RSS Feed