Nature Calm – Finding Peace In Difficult Times

Nature Calm

Nature Calm offers simple ways to still your mind and recenter your spirit so that you may deal better with challenges. It’s because finding peace in difficult times is never easy. In this article we will learn from wise masters, established teachers and some poetic seekers. You will find a collection of exceptional meditations that take inspiration from Nature. The cloud, tree, forest, river, ocean, desert, and mountain can all show you the path of finding your calm.

7 Ways To Still Your Mind

The very nature of life is to move through cycles of ups and downs. No matter how much we try to predict or control our paths, we are bound to encounter the unexpected. 

With the ongoing pandemic of coronavirus, people across the world are going through testing times. There is uncertainty, anxiety, suffering and loss. Amidst all this, there is also a big need for hope and resilience. Each one of us has to navigate our own journey through this storm. What we can do, is take nature’s help in finding our inner strength and peace. We can grow an awareness that this phase will not last forever. The rainbow at the end of the storm is waiting for us. 

Mountain Calm

The birds have vanished down the sky.
Now the last cloud drains away.
We sit together, the mountain and me,
Until only the mountain remains.
~Li Po
pic by: Daniel Leone

The following excerpt has been taken from Jon Kabat-Zinn’s Mountain Meditation.

Allow the body to be still and sit with a sense of dignity, a sense of resolve, a sense of being complete, whole, in this very moment, with your posture reflecting this sense of wholeness. 

As you sit here, let an image form in your mind’s eye, of the most magnificent or beautiful mountain you know or have seen or can imagine…, let it gradually come into greater focus… and even if it doesn’t come as a visual image, allowing the sense of this mountain and feeling its overall shape, its lofty peak or peaks high in the sky, the large base rooted in the bedrock of the earth’s crust, it’s steep or gently sloping sides… 

Notice how massive it is, how solid, how unmoving, how beautiful, whether from a far or up close…

By becoming the mountain in our meditation practice, we can link up with its strength and stability and adopt them for our own. We can use its energies to support our energy to encounter each moment with mindfulness and equanimity and clarity.

It may help us to see that our thoughts and feelings, our preoccupations, our emotional storms and crises, even the things that happen to us are very much like the weather on the mountain. We tend to take it all personally, but its strongest characteristic is impersonal. 

The weather of our own lives is not be ignored or denied, it is to be encountered, honored, felt, known for what it is, and held in awareness… And in holding it in this way, we come to know a deeper silence and stillness and wisdom. 

Mountains have this to teach us and much more if we can let it in.

Cloud Meditation

The freedom of an ever moving, ever changing cloud represents the freedom of spirit. One that is not fixed or attached to things that hold us down. Watch this meditative short film from the ‘Valley of Clouds’ and reflect on the cloud within you.

Forest Calm

One way of interpreting the word ‘Forest’ is to see it as a place ‘for rest‘. In this beautiful poem ‘Sleeping in the Forest’ by Mary Oliver, we find respite from a weary world and return to a place of deep calm.

I thought the earth remembered me,
She took me back so tenderly,
arranging her dark skirts, her pockets
full of lichens and seeds.
I slept as never before, a stone on the river bed,
nothing between me and the white fire of the stars
but my thoughts, as they floated light as moths
among the branches of the perfect trees.
All night I heard the small kingdoms
breathing around me, the insects,
and the birds who do their work in the darkness.
All night I rose and fell, as if in water,
grappling with a luminous doom. By morning
I had vanished at least a dozen times
into something better.
~ Mary Oliver

pic by: Katriina Kilpi

Tree Song

Listening to the song of trees is one of the most calming sounds in nature. The wind in the leaves and birds in the branches can slow down the movement of time and fill your heart with joy.

You can create your own tree song at this link.
https://mynoise.net/NoiseMachines/primevalEuropeanForestSoundscapeGenerator.php

This soundscape has been recorded in the Bieszczady National Park — one of the few remaining primeval forests in Europe. Bieszczady is located at the extreme south-east corner of Poland, bordering Slovakia and Ukraine. The park and its surroundings are part of the wider UNESCO East Carpathian Biosphere Reserve, an area of land where the woods are mostly natural.

The bird sounds as well as the other animal sounds were recorded by hiding recorders in the forest and leaving them running for 24-hours continuously, without any human presence.

pic by: Gert Boers

River Story

Fable: Two giants were about to get into an epic battle. Everyone was nervous and yet there was a thrill in the air. One of the giants was immovable and had stood his ground for centuries. He was made of solid rock and no one had been able to make him move from his place. The other giant was crafty and nimble. She could twist and turn and had never been still. No one had been able to stop her yet. 

In a frozen moment of great tension the two giants collided. There was a loud roar that echoed into space. The river pounded with all its force, but the mountain stood his ground. The river’s current was strong, but it had to find ways to flow around and carry on. After watching with great interest the spectators decided that the rock giant was stronger and went to congratulate it. But the mountain was surprised and retorted angrily ‘Can’t you see I am losing?’ 

In a battle that rages till this day, the River Colorado manages to cut through the Grand Canyon forming one of the most beautiful natural wonders of the world.

Insight: Perseverance can move mountains. The way of water is stronger than the way of the rock.

Amazing fact: The Colorado River established its course through the canyon at least 17 million years ago. Since that time, the Colorado River continued to erode and form the canyon to its present-day configuration

I would love to live
like a river flows,
carried by the surprise
of its own unfolding.

~John O’Donohue
pic by: Ivan Bandura

Ocean Poem

The vastness of the ocean is often daunting, for one is always cautious of the unknown. In this wonderful poem by Khalil Gibran we find a metaphor of the river and ocean for overcoming our fears.

It is said that before entering the sea
a river trembles with fear.
She looks back at the path she has traveled,
from the peaks of the mountains,
the long winding road crossing forests and villages.
And in front of her,
she sees an ocean so vast,
that to enter
there seems nothing more than to disappear forever.
But there is no other way.
The river can not go back.
Nobody can go back.
To go back is impossible in existence.
The river needs to take the risk
of entering the ocean
because only then will fear disappear,
because that’s where the river will know
it’s not about disappearing into the ocean,
but of becoming the ocean.
~ by Khalil Gibran

pic by: John Fowler

Desert Meditation

Many people perceive the desert as a harsh and difficult place to live in. But ecologists know that deserts have their own unique ecosystem and many species live and thrive in the desert.

Philosophically speaking, the desert represents emptiness. To meditate on the desert is to meditate on emptiness. It is to go beyond the clutter of thoughts and emotions and to find the vast open space within us.

In following passage from Jack Kornfield’s book ‘A Path With Heart’, he introduces us to the Buddhist concept of healing through emptiness.

“The last aspect of mindful healing is awareness of the universal laws that govern life. Central to it is an understanding of emptiness. We experience it when we see that our existence is transitory, that our body, heart, and mind arise out of the changing web of life, where nothing is disconnected or separate.

The deepest experiences in meditation lead us to an intimate awareness of life’s essential openness and emptiness, of its ever-changing nature, of its nature as an unstoppable process. And it can open us to the great mystery of life, to the discovery of the emptiness and wholeness that we are and our fundamental unity with all things.”

GIFT OF NATURE CALM

There are many scientific reasons for the calming effect of nature on our minds. Here’s an article by Mental Floss to list some of the major benefits. But the most important phenomenon of connecting with nature is a growth in our understanding of the laws of nature that weave through all creation.

The coronavirus has shown us that the fate of our species is linked with each other, irrespective of borders and religion. It is time to grow our humanity, come together as a species and lend our support to those in need because we are all connected. There are no others.  

As the world enters a lockdown and our forays into nature become limited, we can still find solace and connection with nature through creative works, meditations and most importantly through each other.

Please add any creative work from nature that has brought you immense calm in the comments section below. We will share it with our large audience base on Facebook.

May the calm of nature always be with you.

End Note

To get a monthly newsletter with new ideas please sign up at this link.  If you enjoyed this post, do check out our Nature Calm course with over 100+ mindful nature activities and meditations from around the world.

Please share this article with friends who might find it helpful.

Forest Theatre, Mindful Play in Nature

Forest theatre is a set of creative exercises and mindfulness based games to reconnect with nature and with yourself. In this article you will learn a range of interesting activities for nature play. The ideas have been carefully selected to suit all age-groups. In fact, it is a wonderful way to bring people from different backgrounds and ages together and make new friends.

With the increasing influence of technology in our lives, fewer time is being spent outdoors. The screens keep us hooked by creating easy rewards for the brain, and are slowly influencing our behaviour and lifestyle. These brain rewards create unhealthy habits which are extremely hard to break. It’s no wonder that obesity, anxiety, loneliness and many other lifestyle issues are on the rise. We desperately need a substitute for all the junk entertainment that is being fed into our brains.

Cartoon by Angel Boligan

Is there a simple way to unblock our minds and imagination so that we can move away from our old habits and create new ways of being? Perhaps with forest theatre you can choose a few moments to break free and learn to fly.

Benefits of Nature Play

The main benefits of nature play, besides having great fun and creating memorable moments is the positive effect on our observation and imagination. It builds our attention, and curiosity and will lead to higher self confidence, self awareness and self control. These may seem like simple things but as we shall see later in the article, they can make a big difference in overcoming addictions and breaking bad habits in life.

Forest theatre is a pathway to explore our inner selves by taking inspiration from nature. It is about learning with nature, in nature. And we all know, the best learning happens when it is fun.

Forest Theatre Rules

When you do theatre in any nature based setting, the one simple rule to follow for forest theatre which sets it apart from other theatre games is that in forest theatre only non-human nature sounds are allowed. You can choose to do all the activities in silence or pick up any sound in nature that you find interesting. e.g: wind, bird, cricket, bee. Except for the director or activity leaders all participants are only allowed to converse in their chosen nature sounds or through actions, for the entire duration of each activity.

Silent claps: At the end of each activity, even the applause is silent. We do this by raising both our hand in the air and shaking our fingers and palms like tree leaves on a windy day. This is an interesting way of bringing mindfulness to the theatre practise. It respects the soundscape of the performance space and integrates nature into your play.

Listen. Observe. Accept. Create. Enjoy.

A short film made after a nature play session

Forest Theatre Games

During the forest theatre games it is essential to create an atmosphere of trust and support. This is a space free of judgements and filled with acceptance. You are allowed to make mistakes, in fact in Forest Theatre there are no mistakes. Be spontaneous. In each activity, you can do the first thing that comes to your mind. You don’t have to edit yourself, as long as you are coming from a place of fun, love and respect.

And most importantly, remember we are playing together as a team and supporting each other. You don’t have to be clever or funny or make up jokes, just be true to yourself and do what comes naturally.

Nature Introduction
Ask the group this simple question “If you could be one thing in nature, what would you be? You can be anything you wish for – a cloud, a river, a butterfly, or whatever your mind can think of. Choose something that inspires you or something you relate to.”

The group stands in a circle and each person introduces themselves by enacting the one thing from nature that they would like to be. The others try and guess the nature object.

Creatures of the Deep
Everyone stands in a circle. The director does an impression of a creature from the deep to the person standing on his right side. They copy what they see to the next person on their right. Each person copies what they just saw, not the original, so they gradually change like Chinese whispers. The director keeps sending out loads of creatures (squid, octopus, shark, star fish and more) into the circle and they keep going around until they change and merge and underwater fun is had. Credit: HooplaImpro, London

Creative Object
Go for a silent walk in nature. Each person picks up any unusual or interesting object they find during the walk. At end of the walk all objects are placed in a small pile and everyone forms a circle around it. One by one the participants pick up any object from the pile and use creative visualisation to turn this object into something else. For e.g: A long stick can become a flying broom, or a microphone stand or a paddle for a boat. The others try and guess what the object is being turned into

Advanced: Repeat this exercise from the beginning, but add a new twist. When someone picks up an object and is enacting a novel use, another person from the group joins in and picking up another object from the pile builds upon the scene that is being created. This cycle is repeated in pairs. Any object which have been used once is not kept back in the central pile.

Super Advanced: In this round, one person starts with any object and begins the scene. Other people keeping joining in and adding to the scene by choosing other objects from the central pile. Go around the circle until all objects have been used up and all the people are part of the scene.

Volcano
Everyone is walking fast in a tight circle without crashing into each other. The director shouts out some object from nature and counts to 5 and everyone has to physically form that thing with each other before the director gets to 5. For instance “Volcano, 1, 2, 3, 4, 5! Dinosaur, 1, 2, 3, 4, 5!”. It is used to get everyone moving around and having fun and also accepting and building on each other’s ideas. Credit: Marc Rowland at Montreal Improv.

A variation of this game is to divide your group into 2 teams. Each of the teams form the same object to the count of 5. This is a good way to observe how the same object can be interpreted and created in different fun ways.

You could also try whispering a different object to teams of 3-5 people. The team members have to move themselves to depict the object. Each team gets a count of 10, but they cannot talk to each other. Once a team creates their object the others can try and guess what it is.

Fairy Tale in 3 Frames
Divide people into small groups. Each group has to think of a fairy tale they would like to portray. They can only depict three still frames from any portion of the fairy tale. You can include one sound and one action in each of the frames. All the groups get only 5 minutes to prepare. The 3 still frames from the fairytale are played out in quick succession, one after the other. Rest of the participants have to guess the fairytale after watching the 3 frames. This exercise is a good practice in learning how to build story structures and scenes. Once participants are comfortable with creating scenes, they can move on to creating a short skit. Credit: Rebekah Lin, Teng Zi Ying, Arts for Good Fellows, Singapore

Music Video / Nature Play
One of the joys of forest theatre is being able to create something for nature. In the last activity for our Nature Play walk, we divide the group in small teams of 3 or 5. All the teams are given 10 minutes time to prepare a 2 min. short skit on a nature based issue. They can take up any theme that interests them – water, wildlife, pollution or more. Members of the group can choose any character they wish and can use human language for this activity. Or if you wish to stick to the rules of forest theatre then ask each group to choose one narrator, while the other members can only act out the scenes.

Here’s an idea that works out beautifully. Create a 2 minute play with these 5 characters – Human, Planet Earth, Aliens, Non-human nature element and a Narrator

Forest Theatre

A Curious Way To Break Bad Habits

In this TED Talk, Psychiatrist Judson Brewer explains a simple way of using curiosity to break bad habits.

He says, “Mindfulness is about being really interested in getting close and personal with what’s actually happening in our bodies and minds from moment to moment. And this willingness to turn toward our experience rather than trying to make unpleasant cravings go away, is supported by curiosity, which is naturally rewarding.

What does curiosity feel like? It feels good. And what happens when we get curious? We start to notice that cravings are simply made up of body sensations — oh, there’s tightness, there’s tension, there’s restlessness — and that these body sensations come and go. In other words, when we get curious, we step out of our old, fear-based, reactive habit patterns, and we step into being.

One current hypothesis is that a region of the brain, called the posterior cingulate cortex, is activated not necessarily by craving itself but when we get caught up in it, when we get sucked in, and it takes us for a ride. In contrast, when we let go – step out of the process just by being curiously aware of what’s happening – this same brain region quiets down. This makes it easier for us to take a step back and not indulge in our habit leading to another nice brain reward.

Now, this might sound too simplistic to affect behaviour. But in one study, we found that mindfulness training was twice as good as gold standard therapy at helping people quit smoking. So it actually works. The next time you get a notification, instead of choosing to see the message and compulsively send a reply , — notice the urge, get curious, feel the joy of letting go and repeat.”

BONUS: More Forest Theatre Games

Meet and Greet
Another very nice introduction game: The group leader picks any class of species (e.g: mammals, birds, insects, reptiles etc.) and everyone walks around meeting and greeting each other by becoming a character from the chosen type of living beings. This exercise breaks the ice and gets people used to trying out different characters without thinking about it too much.

You can even choose a specific animal and everyone in the group has to turn into that animal and move around in the circle for a minute without touching each other. Some choices that work well are: Frogs, Mosquitoes, Humming birds. And the best one to quieten things is the slow moving Sloth.

Prey and Predator
The group forms a circular ring. Two people enter the ring. One person chooses to be any creature and begins to act like it. The other person has to guess what the creature is and turn into it’s predator. Then the drama between the prey and it’s predator plays out inside the ring. This game can be made even more interesting if one or two members standing in the ring are designated to give background music score to the entire drama. This game provides a very good opportunity to observe and discuss the balance in nature.

To Be A Tree
A very good closing exercise in Nature Play is a 3 minute silent act. Ask each person in the group to imagine to be their favourite tree. You can sway gently in the wind or sit still. Feel the sun on your face, the wind on your skin, the earth beneath your feet. Open your eyes and become aware of all the life around you. As an individual you may be a tree, but together we all become a forest.

The essence of theatre is freedom. Freedom to express oneself. Freedom to imagine. Freedom to choose whatever one wants to be. Our day-to-day life is bound by routines, habits and the daily grind. But through nature and through creativity we find a stage to release the chains of thought that bind us. We give ourselves a chance to be truly free.

END NOTE: We are creating a small community of forest friends who share a close connection with nature. The aim is to learn from each other and share our experiences from around the world. Please feel free to add your own mindful nature play ideas in the comments section below. To get a monthly newsletter with new learning please sign up at this link.

*This post is part of our learning program on nature arts, games, meditations from around the world. The course is free for all school teachers and is available on a pay-as-you-like basis. It is a great resource filled with multiple ideas that also cover the art and science behind healing through nature. Please share this article in your circles with friends who might find it helpful.

Nature Poem – Wild Soul

Here’s a nature poem from one of the wild places of our amazing planet. A short poem that urges you to come closer to nature and add some wildness to your soul.

In this short film we see the hidden beauty of the forests from the arctic circle of Sápmi also known as Lapland. A region from the northern parts of Finland, where very few people live. What secrets do these forests hold? And what can we learn from the people who call this land their home?

Covered in snow and cloaked by darkness, the forests of the north are sleeping for a large portion of the year. But when the short summer arrives for a few months, the golden sun cast it’s rays on this wild land and reveals what is concealed. Endless green carpet of conifers, dotted with dark lakes that glint silver when seen from top of the surrounding hills. Occasional reindeer, a medley of birds and a carnival of wild flowers and berries add their own magic to this surreal landscape.

The people of this ancient land believe in making the most of all seasons. While winter is their playground, summer is the time for embracing the celebration of life. They know the bitter-sweet truth about nature. Some things are hidden so that their wildness can be treasured. Perhaps it is the same with the wildness of our soul.

*Turn on sound and watch in full screen. Visuals and words by Nitin Das | Music: Patrick Hawes | Special thanks: Maria Nurmela, Tuija Syrjaniemi | Location: Lapland, North Finland.

Feel free to use this video and poem as you please. A download link to this poem is given at the end of this post. You can also check out our Nature Calm course with 100+ ideas to re-wild your soul.

WILD SOUL

LIVING INSIDE THE BOX

The modern world is designed around boxes. We live in a box, travel in a box, work out of a box and are reading this post from a box. However, as a species we have evolved and existed outdoors for more than 99% of our human history. This disconnect from the outside world is beginning to show in our society.

As per this article in New York Times:
City dwellers have a higher risk for anxiety, depression and other mental illnesses than people living outside urban center. These developments seem to be linked to some extent, according to a growing body of research. Various studies have found that urban dwellers with little access to green spaces have a higher incidence of psychological problems than people living near parks and that city dwellers who visit natural environments have lower levels of stress hormones immediately afterward than people who have not recently been outside.

Creating a connection with the wildness outside is way of keeping the wildness within alive.

~People of Lapland

THINKING OUTSIDE THE BOX

The good news is that we can always turn to nature to boost our mental health as well as mental wealth. Effects of being in nature begin to show in as short as 20 minutes, but the longer time you can spend the better it is for you. Here are some interesting exercises based on the Japanese concept of Shinrin-yoku or forest mindfulness.

Wild Fractals: Fractals are self-repeating patterns that occur very frequently in nature. Like the shape of a river delta or the branches of a tree. Unlike the complexity of human designs which have many sharp lines and angles, the fractals are very easy on the eyes. Seek out fractals in nature and when you find one, take time to trace it with your eyes. Start from one edge point and slowly follow it till the other end point. Interestingly, our nerve connections in the eye are also fractals.

Wild songs: Natural silence is one of the most endangered resources on our planet. We are surrounded by noise. But sounds have a direct link with our subconscious mind. Go out into nature and collect the sounds that you hear. Stay still and make a list of all the different natural sounds you can hear. By focusing on the softer, gentler sounds we are able to cut off the chatter in our own head.

Wild food: Finding edible food from the forest that has not be touched by any harmful chemicals or human interventions is an energising adventure. Whether it is berry picking, mushroom hunting or gathering wild herbs for tea, you will be rewarded not just by the joy of the activity but also the nutritious delight that boosts your immunity and health.

There are many such activities scattered around our website. Explore the pages to find new ideas and other wild places.

END NOTE: . We hope this poem added a little wildness to your soul. Please share this post with friends who are spending far too much time in front of a box. Here’s a download link to our nature poem – wild soul.

You can subscribe to our monthly blog posts at this link. We are a small group of friends trying to find new ways to reconnect people with nature. Our aim is simple. Helping people heal. Helping forests heal. 

10 Nature Meditations. Understanding Self, Knowing Life.

The quest for understanding the self and search for the meaning of life is as old as memory. No one can give us the correct answer because for each one of us, the path to the answer is different. But clues are all around in nature because understanding Self is linked to understanding life. In this post, we meditate on the trail of numbers in nature to see where they lead us.

Many people are afraid of Math because no one helped them make friends with numbers. Nobody introduced them to the wonder and wisdom that is hidden in the language of the Universe.

After all the positive feedback for our Healing forest learning program and requests for more nature games, meditations and mindfulness activities we have come up with this interesting walk format. We hope these mindfulness exercises help you create new learning and a new respect for yourself. Because nature and numbers are a part of you, just as you are a part of them.

NATURE MEDITATIONS & NUMBERS

Let us take a slow and gentle walk in nature. Our aim is to observe and reflect. Walk with a few like minded friends or go alone. Carry a pen and paper to note down your insights and experiences. And be open to try something new. (A free download of all meditations in this article is given at the end.)

Math is like love; a simple idea, but it can get complicated.

9 Numbers in Nature:  We begin the walk with an exercise to start seeing numbers in nature. Participants have to find the numbers 1 to 9 in their surroundings. Everyone can quickly strike off 1 and 2 as we all have one nose and two ears. The other numbers have to be found outside of the human body. For example a flower with 5 petals, an ant with 6 legs.  All participants are given a time limit of 10 minutes to find as many of the remaining numbers as possible. The exercise is to be done individually or in pairs. The group reassembles at the end of the time to work together as a team and find any missing number that no one could find.

8 Patterns in nature:  Nature is full of patterns that have astounded mathematicians and poets alike for centuries. One such pattern is called the Fibonacci. The Fibonacci sequence starts like this: 0, 1, 1, 2, 3, 5, 8, 13, 21, 34, 55 and so on forever. Each number is the sum of the two numbers that come before it. It’s a simple pattern, but it appears to be a kind of built-in numbering system to the cosmos. The numbers in the pattern can be found in our own DNA as well the spirals of the Galaxy.

The numbers of the Fibonacci sequence are very commonly seen in petals of flowers . Examples include the lily, which has three petals, buttercups, which have five, the chicory’s 21, the daisy’s 34. These are all numbers from the Fibonacci sequence.

Nature Meditation: The aim of our exercise is to find interesting patterns in nature and take pictures. Try and see if you can collect a similar pattern in two different objects of nature.

Colours: Every Colour that you see is a number. Light travels as a wave and each colour in the spectrum has a specific wavelength and frequency. Our visual sense is not only able to gauge and see different colours but also associates certain emotions with them subconsciously.

Nature Meditation: The aim of our next exercise is to spot all the 7 rainbow colours during your nature walk. Each individual makes a list of at-least 7 different colours they can observe during the walk. The aim is also to spend a little time with each separate colour and become aware of how the colour makes us feel. At the end of the exercise people who are drawn to the same colour can group together to see whether they share other common personality traits.

6 Geometry: Have you ever marvelled at the beauty and shape of a spiral sea-shell?  Geometry is all about shapes and their properties. Lines, curves and shapes that can be drawn on paper make up plane geometry, while 3 dimensional objects are part of solid geometry. 

The spiral curve is one of the many examples in nature that give us a hint of the underlying simplicity which gives rise to the complexities in nature. The study of geometry allows us to become aware of the larger design of Nature. Here’s a short film on the curve called ‘life’.

Nature Meditation: Creating a spiral. This can be done individually or in a group. The intention is to create a beautiful spiral with objects found in nature. Make it as big as you can. Each person starts from the same center point and creates one arm of a spiral radiating outwards. After working on it for 10 minutes, the creator stands on the outer edge of their spiral arm and starts to walk back to the center slowly and mindfully following the path of their spiral. The last person to reach the center wins. (You cannot pause and have to continue walking inward as slow as you can).*Don’t forget to erase your spiral and disperse everything back in nature, before you leave.

Send us a picture of a nature spiral from your walk on our Facebook group: Art of Nature. Next month, we will create a short film with all the spirals collected from different corners of the world and leave a download link here.

5 Senses are our window to the world. Every person perceives the world differently based on  how each of their different senses have developed. Staying in the city does take a toll on our overall sense perceptions where some senses can be overloaded like our sight and some underdeveloped like our smell. Being in nature allows us to relax our senses and sharpen them so that our experience of the world can become richer.

Nature Meditation: Walk or sit silently in the forest. Focus on any one sense at a time for a short period of 2-3 minutes. Make a note of all the unique things you can observe and sense. Repeat the exercise with another of your senses. Notice how each sense reveals something new about the nature around us. The aim of this exercise is to bring us into the present moment and stop our thoughts from leaping into the past or future.

4 Breath of 4: In this exercise we focus on our breath to bring our mind to the present moment and take the help of numbers to build mindfulness. We use counting to stay focused on the breath. Inhale. Exhale. After the out-breath you count one, then you breathe in and out and count two, and so on up to ten. This is a very good exercise for calming your mind.

Once you have brought your attention to the breath you can deepen your awareness to see the breath is made of 4 stages not 2. Inhale. Exhale. And 2 small gaps after each inhale and exhale. Inhale. Pause. Exhale. Pause. Sit in a quiet spot in nature and repeat the breath count to 10 being aware of the 4 stages of each breath.

This meditation makes us realise that numbers live with us as part of our lives and we can always turn to them for focus, attention and peace of mind.

π Circles: Take a circle. Any circle in the world. Measure it’s length, all the way around the circle. Then measure it across, from one edge to the other edge. Now divide the two lengths. You will always get the same number. 3.14…

This number is called Pi and is often written using the greek symbol π. What’s strange about Pi is that the division is never complete. You can go on dividing without reaching an end. Here’s an example 22 divided by 7.  π has been calculated to over two quadrillion decimal places and still there is no pattern to the digits.  

Nature Meditation: Spot the circles. Count the maximum number of circular objects one can notice in your surrounding nature within a time frame of 5 minutes. If you can, try and measure the circumference and diameter of any circle and divide them to find your own Pi. 

Nature Meditation (Alt): The other interesting exercise with number 3 is to observe the 3 different stages of life. Birth. Maturity. Death. Find and take pictures of objects in different stages. Reflect on how everything is changing from one stage to another.

2 Opposites: Nature is made up of opposites. Day and night. Left and right. Sound and silence. Hot and cold. To observe the two opposing sides of nature is to understand our own true nature. 

Nature Meditation: For this exercise participants divide into 2 equal groups ‘Positives’ and ’Negatives’. Members of the 2 groups walk in separate directions  and each individual (depending on their group) makes a list of 5 positives or 5 negatives they observe in nature. The groups reassemble after 5 minutes and make pairs between the positives and negatives group. Each pair then tries to see how many matching opposites do they have between their 2 lists. For e.g.: If one person wrote ‘light’ and the other person wrote ‘shadow’ then it is considered a successful match.

With this exercise we observe that perception of life – positive or negative is based on our mind. And the mind can be trained to choose. *Some wise people in your group might raise a doubt and say that in nature there are no positives and negatives. Everything just is. They are right. Agree with them and tell them it’s just a game.

1 Oneness:  Have you ever wondered why we only count in multiples of 10 ? A counting base of 10 is natural probably because we have 10 fingers. In ancient societies, a base 10 system wasn’t always used. The Sumerians used a base 60 system. This is why we count time in bases of 60 (60 minutes in an hour, 60 seconds in a minute). Machines are built using switches, so it is natural for them to count only off (0) and on (1).This system is called binary. 

There can be many other number systems, but one thing connects them all. Numbers are concepts which only have meaning when they relate to each other. In a sense, it is this relationship that gives each number a specific meaning in the larger number system. For e.g 5 is related to 10,15,20,25 in a certain way. Here’s another chain of relationships: 1,2,6,24, 120….Can you figure out the next 2 numbers in this chain?

Nature Meditation: Participants take some time out to observe the many relationships that exist in nature. Each person comes up with a chain of nature relations. For e.g. Sun – Plant – Flower – Bee. The aim is to see who can come up with the longest chain of relationships… and perhaps to realize that we are all part of multiple chain of relationships, which give our life true meaning.

0The number Zero is widely seen as one of the greatest innovations in human history. Zero is both a number and a concept meaning the absence of any quantity. With the help of Zero we can do complicated equations and perform calculus. It is also at the heart of the language of computers which speak in 0’s and 1’s.

In philosophical terms it represents nothingness or emptiness out of which all existence arises. We end our nature walk by taking a few minutes to walk in silence and reflect on the concept of zero. 

Meditating on zero is a meditation in humility. It is to become aware that in the vastness of the Universe – both in space and time, our small individuality amounts to nothingness. And yet, just like the importance of zero, one can realize how significant even the most insignificant thing in the world can be.

MEDITATIONS ON NATURE | FREE DOWNLOAD

Download link of 2 posters for mindfulness meditations on nature with numbers. We would appreciate a link back to our site in case you re-post them.

Please share these 10 beautiful meditations on nature by numbers with friends who might find it interesting. If you enjoyed this post, check out our learning program for more nature based walks and activities.

You can subscribe to our monthly blog posts at this link. We are a small group of friends trying to find new ways to reconnect people with nature. Our aim is simple. Helping people heal. Helping forests heal.

Healing Our Earth

From a distance, everything looks beautiful. When we gaze upon
our tiny blue planet from the black void of space, we cannot make out the many conflicts that are raging all over the planet.

While the politics of greed, hatred and power plays out in different parts of the globe, the greatest threat is largely being ignored. A rapidly growing human population coupled with a lifestyle which is based on taking more from earth than giving back is threatening the safety of all our future generations.

The hope lies in creating a new vision for our world. A vision which becomes surprisingly clear when we travel into space and look back at Earth from a distance. Watch this 3 min film and see whether you agree.

CREDITS
Film and Words: Nitin Das | Music: Dario Forzato | Visuals: Made with Google Earth Studio

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WORDS

War is often a fight for peace
Anger, but a cry for love

Every mother knows

Countries are just concepts
Borders are but egos

Every river knows

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Politics is but religion
Religion is but control

Every martyr knows

Victory is but fleeting
Loss, permanent

Every orphan knows

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Conflict is but business
Business but for greed

The planet knows

The world is but divided
Our future uncertain

Till everyone knows

Earth is but home
Healing it is but healing ourselves

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END NOTE
Climate change will affect more people than all the wars combined in human history. There is only one planet which supports our life and it belongs to all of us. The world may be in conflict, but together we can heal our Earth. (Here’s a link to 10 things we can all do, to act on climate change)

You can subscribe to our monthly blog posts at this link.  We are a small group of friends trying to find new ways to reconnect people with nature. Our aim is simple. Helping people heal. Helping forests heal.

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Forest Notes From The Happiest Country In The World

Finland has been named as the happiest country in the world for the last 2 years in a row. Its citizens are relaxed and cheerful and lead generally stress free lives. They live in society with progressive thinking, technological advancement as well as cultural richness.

Over 70% of Finland is covered in forests, and the connection with nature is very important for the Finns. How does this affect their happiness quotient? And what are the different ways Finns use to engage with nature? Let us explore some interesting ideas and initiatives from Finland – the land of a thousand lakes, and see what we can learn to inspire change in our own lives.

FOREST SCHOOLS

The forest school movement is quite popular in Finland. Most of these are pre-schools that cater for 5-6-year-olds. In a forest school you can see the children spending up to 95% of the school day outdoors in the wilderness exploring, playing, and learning about the world around them.
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Forest schools have less of an emphasis on tests and scores, yet still see much better results. They have been proven to improve skills in mathematics, reading, listening, critical thinking, and writing. It is an essential starting point that helps the students when they advance to the next stage of education.

There are may benefits that both parents and teachers see from forest schools. The children are more engaged in their learning. Children’s health and immunity gets a boost. And along with the overall performance, their social skills also improve.

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FOREST LIFE

Did you know that there is a campaign called ‘Rent a Finn’? The project invites people from all over the world to be hosted by a ordinary Finnish citizens so that they can get a taste of an authentic Finnish nature experience.

One of the most important birthplaces of the Finnish identity are the deep green forests, the rolling hills and the glittering lakes that cover most of Finland. There are a total of 188000 lakes in Finland and many families own summer cottages right next to a lake. Spending time out in nature is an integral part of their lifestyle. While active engagement can involve hiking, cycling, horse riding, orienteering and other sports there is also an equally strong movement around slowing down and spending time with oneself in the silence of the woods.
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Finnish people have multiple ways to find their calm in nature. From visiting a national park to spending a weekend fishing at their summer cottage, berry picking in the wilderness, to enjoying a proper Finnish sauna. With such rich abundance of nature everywhere, there is no shortage of options. Many Finns attribute their easygoing stress free demeanour to their connection with nature and their instinct to go outside whenever anxiety rears its ugly head:

“When others go to therapy, Finns put on a pair of rubber boots and head to the woods.”

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FOREST FOOD

While you are in the forest, you will find a plethora of edible treats and not surprisingly they are often completely free of charge. Everyman’s right in the country’s forests guarantees that you are allowed to pick almost anything your heart and mouth desires. The combination of everyman’s rights and naturally grown, nutritious food transforms activities such as hiking into delicious voyages of discovery.

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White summer nights ripen vegetables, fruits and berries making them uniquely tasty. Even though Finnish berries and fruits are smaller than average, they are packed with sweet flavours, healthy vitamins and flavonoids. Finns scour the vast forests for these delicious treasures, as well as the tasty mushrooms and fresh wild herbs.

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SAUNA AND WHISKING

Sauna is a small room used as a hot-air or steam bath for cleaning and refreshing the body. The traditional saunas feature a fireplace where stones are heated to a high temperature. Water is thrown on the hot stones to produce steam and to give a sensation of increased heat. Majority of homes in Finland have a sauna, but the best experiences are to be had in country saunas which are next to lakes. When the temperature gets too hot to handle inside the sauna, one can move outside into the cool lake for a quick swim.
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Maaria Alén is a natural wellness instructor and chairperson of Finnish folk healer’s society. She specialises in traditional sauna healing, especially whisking. The therapy uses branches and leaves of specific trees to whisk the entire body while you are enjoying a sauna. The whisking creates an overall conscious and therapeutical touch, which enables the healing from within to begin. It improves circulation, opens the energy flow as well as physically cleans and massages the body. The healing power of different tree species and the steam called löyly, gently relaxes and balances the mind, the body and the soul. Some of the other significant benefits of using a sauna are improved heart health, lower stress levels, easing of joint pains and muscle soreness, and relief from asthma.

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FOREST THERAPY EVENTS

For people who are interested in learning more about the emerging field of forest therapy, there is an international event IFTD Days held in Finland every summer. It brings together individuals engaging in forest therapy in different types of forests around the world. The aim is to share ideas, experiences, practices and research, to advance our thinking and learn from each other. The gathering represents a variety of disciplines from science and practice.

IFTDays is a movement for sustainable health in which all partners come together to promote change in the way health is experienced in their own cultures. The event is focused around forest therapy for health promotion and disease prevention. The founders Riina and Heidi believe that by bringing people together they can build communities’ collective resiliency and hope for the future, supporting the well-being of individuals and fostering a sense of true belonging in nature.

You can read more about their mission or attend their event through this link: http://foresttherapydays.com/

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Every country in the world has it’s own unique customs to connect with Nature. Let us know some special ways about your country in the comments section below. It will add to our collective learning.

You can subscribe to our monthly blog posts at this link.  We are a small group of friends trying to find new ways to reconnect people with nature. Our aim is simple. Helping people heal. Helping forests heal.

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FOREST ART – Ideas for Art in Nature


In this article we explain the concept of forest art with some creative examples and exercises. Along with the forest art ideas we share ways to turn these walks into healing experiences.

Art can be healing, just like nature. When we create art in nature, we are connecting to something deep within ourselves. That which is the source of all ideas, inspiration and insight. It gives us new eyes to see with, new ears to hear with and a new understanding about life.

Our life is but art in the canvas of nature.

FOREST ART WALK

Over the course of many months and trials, we have come up with a captivating format for an art walk in nature. It is a creative way to engage with the forest and is enjoyable for all age groups. Here’s a simple introduction to the concept. It’s a silent walk in nature to appreciate the beauty of art in nature and allows us to express our emotions by creating some interesting forest art. 

Walk in the forest. Find interesting things. Create art.
First as a group. Then in pairs. And finally on your own.

RULES
1: Don’t damage the forest. Use what’s fallen or about to fall.
2: Take only pictures. Let everything you create, return back to nature.
3: Leave no trace. Spread your artwork in nature before you leave.

DIRECTIONS
Group art:
To begin with, explore a small circle of forest area around you. Everyone tries to look for something that represents them as a person or something unique. When ready, the group forms a circle to do a round of introductions. People introduce themselves by placing their object in the centre of the circle and explaining why they chose it. One by one, the objects are placed together in a way that they form an art piece. 

After the first round, the group walks silently for 15 minutes or so and moves to a different place.

Pair art:
Work in pairs. The pair collects 10 objects from the forest ( 5 per person) and together they create nature art in 5 minutes. Once everyone is ready, the whole group goes for a gallery walk to visit each pair’s artwork. You can try to guess what the pair has made or hear their interpretation.

Walk silently for 15 minutes. Observe the beautiful art of Nature.

Solo art:
Working on your own, you have to create a forest friend. A piece of nature art, that has a face on it – eyes, nose, mouth. Once your forest friend is complete, give him/her a name. When this exercise is complete, you will find that the forest has suddenly come alive with many forest friends.

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INSIGHT: These forest art exercises tell us that it’s our mind which gives meaning to art. People look at the same arrangement of objects, but everyone interprets it differently.

In the canvas of nature, our life is also like art. Nature brings different situations and people into our lives, but it is our mind which gives meaning to these events. It is this meaning which makes us happy or sad. The entire journey of healing is in being able to observe and transform the art in our mind.

On your way back, walk in silence and observe the art of your mind and the meanings that your mind has given to your life. For a few moments, can you drop all the meanings that your mind has created and simply observe and appreciate nature and its art?

End with a circle of sharing. People share insights and experiences from the art walk, so that individual learning can become collective learning.

Bonus:
Carry an empty bag on the walk. On the way back, the group can clean up the forest by clearing some of the trash they find. Healing the forest is a healing experience too.

EXTRAS – Art in Nature

Colour and Mood:
Choose any colour and collect objects in nature with that colour shade. Create a colour palette with all the different shades of your chosen colour. What are the memories, people and things you associate with that colour? Create a list of all things that come to mind when you see that colour.
*This exercise has been contributed by Mai Ly Tran a school teacher from Vietnam

Creative Visualisation (Nature’s Gift):
Collect an interesting object from nature. Use creative visualisation to turn this object into something else. For e.g: A long stick may become a flying broom, or a microphone stand or a paddle for a boat. Visualise at-least 5 to 10 different things with your chosen object. If you are in a group, then divide into pairs. Each person finds a nature gift for their partner. Visualise a creative use for the gift you have received. Enact it out while other group members try to guess what you are using your object as.

Concentric Circles:
This exercise is designed to build patience and focus. A highly calming nature art activity is to create spirals or circles with nature objects. Start by collecting similar objects like sticks, stones or fallen leaves. Create a small circle with a few objects from your collection. Keep growing your art by adding bigger concentric circles around the original circle. Each of the circles can be of a different colour / size / shape.

Download forest art walk film and poster files at this link.

ART AND NATURE

Please try this art walk with your friends and family. Even more importantly, teach others and share this format in your circles. Forests all over the world are fading away. We need to recreate our relationship with nature urgently. While science can help us create a better life, we need art to create a better world.

The idea is simple and engaging for all age groups. People across the world have held forest art walks in their cities. The aim is to share beautiful images of forest art so that we can inspire more people to connect with nature.

Join our facebook group – ART of NATURE to share your art and link up with like-minded folks from different forests and cities of the world.

SCIENCE OF NATURE ART WALKS

When we move in any environment, we are activating different networks in our brain. There is the logical, information processing, decision-making executive network. Then there is the network, which keeps us balanced and oriented and finally the default network.

The default network is our free mind, which wanders here and there. It kicks in when your task-based executive network begins to rest. The default network is also credited with producing empathy, creativity and important insights.

A great nature experience allows the executive network of the brain to rest and recharge itself. It also engages the default network of the mind in a positive way.

Scientists using brain imaging techniques to study the effect of nature on our brain found a specific part of the brain being activated when we are relaxed in nature. This region is directly linked to the dopamine reward system of the brain, which leads to a higher likelihood of people forming emotional bonds – not just with other people, but also with nature. This has proved to be an incredible finding.

“We can create art out of anything, including our life.”

*This page is part of our Nature Connect course with 100+ nature based arts, games, and meditations from around the world.

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You can subscribe to our monthly blog posts here. We are a small group of friends trying to help people reconnect with nature. Our aim is simple:
Helping people heal. Helping forests heal.

Gifts of the Forest for Kids

B-Leaf-mapleBirds and the bees have always come to the aid of parents when explaining difficult concepts in life. Nature has it’s own way of communicating with children and teaching them difficult concepts in simple ways. Beyond the obvious  health benefits of being in nature, here are some precious gifts that forests give kids.


*This video is free to reuse and re-share. Download it at this vimeo link.

In the modern world many parents have to rely on television, tablets or mobiles to distract their kids or keep them busy and occupied. This might appear to be an easy and quick solution to get children to quieten down and give some breathing space to the parents, but one has to consider the actual impact of this habit and the long term consequences.

Technology works by stimulating the brain and invigorating the senses. And as with all stimulants it can be addictive in nature. In the long run, this habit may lead to abnormal times being spent in front of a screen. This has a very bad affect in the development of a child’s physical, mental and social skills.

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On the other hand, when children spend time in nature their bodies and minds experience multiple benefits. Nature has a calming effect on the senses and provides positive energy for the body through physical exercise. The less evident benefits of being outdoors is the growth in the child’s understanding of life and development of the child’s value systems. The children begin to realise that they are part of a larger more complex world. They learn to give respect and take responsibility. The concept of inter dependence and frailty of humans teaches them invaluable lessons of gratitude and humility.

LIST OF BENEFITS

  • Sense of discovery and wonder
  • Joy, Excitement, Curiosity
  • Improved attention spans
  • Greater calm, lesser tantrums
  • Sharper observation skills
  • New friendships
  • Better health & immunity
  • Higher self-confidence
  • Greater respect and responsibility
  • Gratefulness and humility

With new knowledge and new research proving the benefits of being in nature, it is time to cut back on the screen time and go outdoors to have some fun. Spending time in nature is not just a great opportunity for growing your child as a person, but also growing close together as a family.

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*forest art by Shohei Emura

ACTIVITIES WITH KIDS

Here are some fun activities to do with kids in the forests
Animal Poses: Ask the kids to make poses to imitate the different animals or birds they might spot.
Silent Walking: Set up a short interval of time to walk in silence and observe all that you can. At the end of the silent walk you can discuss the different things one observed.
Nature and Art: Create some wonderful art using materials found in the forest.
Show and Tell: Create a sense of discovery and curiosity in your child by asking them to collect something unique from the woods and create a story about it. Go home and read about the new things that you find in the forest.
*Inputs by Nancy D’Antonio

If you any more suggestions or interesting exercises, please send us an email and we’ll add to this post.

NATURE AND KIDS

B-Leaf-3Children are the inheritors of our future. If we can instil a love for nature in them, we have chance a building a cleaner, greener planet and overcoming the challenges that the changing climate may bring about.

Here’s a short film that talks about how simple actions can help our children create a better future and a better world.

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Healing Forest is a project to explore fascinating forests and collect inspiring stories of healing from nature. Our aim is simple. Helping people heal. Helping Forests heal.

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