Calm Nature – Finding Peace In Difficult Times

Nature Calm

Calm in Nature offers you simple ways to still your mind and recenter your spirit, so that you may deal better with the challenges of life. 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 in nature.

7 Ways to find calm in nature

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 CALM IN NATURE

There are many scientific reasons for the calming effect of nature on our minds. Some of the major benefits include a boost in your physical immunity and well-being. Better mental health and protection from the ill-effects of stress, anxiety, depression. Improvement in sleep, focus, memory and cognitive skills. 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.

By finding our own calm in nature, we are able to bring this tranquility to our day-to-day chores and influence the nature of other people in our lives.

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 other inspiring creative works that lead to calm in nature, in the comments section below. We will share it with our large audience base on Facebook.

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

May the calm of nature always be with you.

Forest Bathing – What, How, Where? A beginner’s guide

The state of our mind, designs the state of our life. In this post we look at the Japanese practice of Forest Bathing – a simple way to relax your mind, revitalise your body, and rediscover your Self. The article answers important questions about Forest Bathing, it’s principles and it’s practice. Fascinating insights from Japan as a society show us why forest bathing has become specially relevant in today’s turbulent times and how we can benefit from it.

*This article is part of our Forest Bathing learning program with beautiful ideas from around the world. Useful downloads are at the very end.

WHAT IS FOREST BATHING?

Forest bathing is the practice of immersing yourself in nature in a mindful way, using your senses to derive a whole range of benefits for your physical, mental, emotional, and social health. It is also known as Shinrin-yoku. ‘Shinrin’ means forest and ‘Yoku’ stands for bathing. The idea took birth in Japan in the 1980’s and proved to be a very effective tool to overcome the ill effects of a hectic life and stressful work environment.

Forest bathing in nature allows the stressed portions of your brain to relax. Positive hormones are released in the body. You feel less sad, angry and anxious. It helps to avoid stress and burnout, and aids in fighting depression and anxiety. A forest bath is known to boost immunity and leads to lesser days of illness as well as faster recovery from injury or surgery. Nature has a positive effect on our mind as well as body. It improves heart and lung health, and is known to increases focus, concentration and memory.

Certain trees like conifers also emit oils and compounds to safeguard themselves from microbes and pathogens. These molecules known as Phytoncides are good for our immunity too. Breathing in the forest air boosts the level of natural killer (NK) cells in our blood. NK cells are used in our body to fight infections, cancers and tumors. So spending time with these tree is a special form of tree bathing.

An intangible outcome of forest bathing is enhancement of emotional intelligence and self confidence which leads to improved relationships and better social health. Something that we know intuitively is now getting scientific proof and validation through research.

Forest Bathing -1

FOREST BATHING IN JAPAN

Japan, the island nation in the far east has a unique culture that has withstood the test of time. It is also a country that has been at the forefront of technological adoption and advancement and is counted among the most developed nations of the world. And yet this progress and development is not bereft of challenges.

Japan is known for one of the most demanding work environments in the world. In fact they have even coined a specific term for death by overwork (Karoshi). The performance pressure from jobs is so high, that there’s very little time left for a personal life. An interesting consequence of this culture is the fact that the marriage rates in Japan have fallen drastically in the last 30 years.

The urban cities of Japan have a hyper digital culture and a peculiar obsession with technology. In the age of internet many Japanese people are spending more time online and having fewer social interactions. It is leading to higher incidents of anxiety and stress. Depression and loneliness are also on the rise.

The country also lies on a seismic fault line, being prone to devastating earthquakes and tsunamis, such that the Japanese have had to face a disproportionate amount of trauma. In Japan, neuropsychiatric disorders are estimated to contribute to 24.6% of the overall burden of disease (WHO, 2008)

Fortunately, over 70% of Japan is still covered in forests. The Japanese Ministry of Agriculture, Forestry and Fisheries came up with the idea of shinrin yoku in the early eighties. Shinrin yoku stands for a forest bath, or enjoying the forest atmosphere in order to relax. Due to the relentless Japanese working culture, the stress levels of Japanese employees was running rampant already then and the forestry department saw a wonderful possibility that would benefit the stress levels of people and increase demand for forest cover needed by the forestry department. And so shinrin yoku / forest bathing was born.The Japanese, who were under the stress of competitive metropolitan life, were lured into the healing atmosphere of the forests to engage in different relaxing activities (Huusko, 2019).

Forest bathing - 2

JAPANESE FOREST BATHING – FOREST ZEN

There is something to be said about the central role that Zen Buddhism plays in Japan. Zen Buddhism encourages the practitioner to learn to gather one’s scattered mind and stabilise one’s attention so that it can be easier to see things more clearly and with a new perspective. When some space is created between our experiences and how we react to these experiences, we are able to respond with greater wisdom and care.

While traditionally, Buddhist monks in India, China and later in Japan, traversed long distances to meditate in nature, in the recent decades the idea of headspace creation has become known as restoration in psychology. The Restoration Theory (Kaplan, 1985) and its closely connected Stress Recovery Theory (Ulrich, 1991) state that our recovery from stress starts within minutes of entering a green space. When the physical body has started to calm down – blood pressure stabilises, stress hormones in our blood decrease, muscle tension decreases – the mental health benefits also kick in. We start thinking more clearly, our feelings of vitality increase and our mood starts to lift. The urbanite can now exhale a sigh of relief, as the time needed in nature has been narrowed down to just 20 minutes a day in order to manage our mental health.

Meditation is difficult when you try, easy when you don’t.

The simple act of sitting and focusing on your breath can be quite difficult if you are not in the proper frame of mind. Keeping your thoughts in control or maintaining your awareness on one particular object is a very challenging task for beginners. A large number of people give up meditation due to a frustrating experience in their initial attempts. That’s why the role of a good teacher becomes so important in this journey of learning mindfulness and meditation.

However, when you are immersed in a forest bath it becomes easier to reach a peaceful state of mind. By paying attention to our senses and moving in the forest mindfully we can not only get all the benefits of meditation for our mind, but also boost our immunity and create good health for our body. It’s because we are guided by the greatest teacher of all – Nature.

BENEFITS OF FOREST BATHING MEDITATION

  • Learn to switch off unwanted thoughts.
  • Feel less angry, anxious and sad.
  • Increase self worth and confidence.
  • Overcome fear, self doubt and a wavering mind.
  • Avoid stress and burnout.
  • Get better sleep and rest.
  • Strengthen the ability to control cravings, give up addictions.
  • Find peace and happiness in the present moment.
  • Build empathy. Improve relationships.
  • Find answers for important questions and decisions.
Forest Bathing exercise

FOREST BATHING NEAR ME?

You can practise forest bathing in any safe nature space. The main principles are to go in silence and go slow. Use your senses to find things in nature that bring you peace and happiness. Through nature connection activities and sense exercises, you can alter your mood and energy levels resulting in a host of benefits. Recommended time for forest bathing is at-least 2 hours a week.

STAGES OF A FOREST MIND

Attention: Beginners and young children start with simple activities which focus on objects in nature to hold our attention and slow us down. By directing and controlling our attention we are training to control the direction of our thoughts and feelings.

Awareness: Once we are able to reach a calmer state of mind, we can grow our awareness. In the depths of the forest, one can sense the cycle of transformations that all life goes through. Things that we were. Things that we are yet to become. Just like a seed in the ground. Like a child in the womb. Growing our awareness is growing our connection to all life.

Answers: Our mind gets a much deserved rest so that it can apply itself with renewed energy and come up with surprisingly creative solutions. It begins to ask the right questions rather than simply seeking answers. The forest provides the light to spark new insights and learning which can give us a deeper understanding of life. It is the beginning of a journey into self discovery.

Not everyone has an access to a forest in their backyard. In fact most people who live and work in cities will have to travel a fair amount to get close to the woods. But nature is all around us. You can consider trying out tree bathing and the sense based exercises in any urban park near you.

For people who are unable to go out into the urban parks, or are restricted due to disability, the sense based nature therapy activities can be carried out even in the confines of the their house. Just bring elements of nature indoors. You can use your creativity to build the nature connection even in a closed enclosure.

Forest Bathing works best as a form of prevention and a way to retain a healthy mind and body. It is not a replacement for medical advice or counselling for those who are seriously ill. However under a trained therapist, Forest therapy can be an important part of their treatment as well as recovery. Many people keep coming back after one time “exposure” (Iwasaki, 2019).

Forest bathing has shown positive results across age-groups – from children to the elderly. It’s extremely helpful for parents as well as working professionals. As a company welfare program, forest bathing can be used for employee recreation, new employee training, and mental health management. However, as Prof. Dr. Iwao Uehara points out, it may not work for people who feel uncomfortable in the outdoor environment.

FOREST BATHING BENEFITS

Forest Bathing Benefits

Our mental health is a very precious gift. For most people, the real value of our mind only becomes clear when things fall apart. Once a person becomes affected by any mental health issue, the road to recovery can take a lot of time, effort and money. Finding the right help and guidance is not easy and on top of that there is still a lot of social stigma attached to mental disorders.

A large portion of the human evolution has taken place in nature. Nature connection is intrinsic to our behaviour, and is inscribed into our genetic code. It’s only during the last 200 years or so, that we have reduced our interaction with the outdoors. Going back to nature can bring us to a heightened state of sensory awareness and a feeling of alert calm. It is akin to a feeling of returning home and gives spontaneous rise to peace and happiness.

The story of Japan teaches us that material wealth and economic progress are not enough to create a healthy, happy life. To create health and happiness one needs to prioritise them over materialistic pursuits and actively work towards achieving a balanced life. And this whole process of giving form to a beautiful life, starts by listening to the state of your mind. After all, the state of your mind, designs the state of your life.

REQUEST: Please share this post with folks who might benefit from it.

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. You can subscribe to our free monthly newsletter at this link.

*This post is part of our Nature Calm course with forest arts, games, meditations from Japan and other parts of 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.

FOREST BATHING QUOTES AND GIFTS

Download some forest bathing quotes and meditations at this link.

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. 

Nature By Numbers | Nature Meditations on Life and Self

Nature by Numbers

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 look for answers in nature by numbers and 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. But first, here’s an inspiring film by Cristobal Vila.

NATURE BY NUMBERS FILM

NUMBERS IN NATURE & MEDITATION

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 nature meditations in this article is given at the very 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

Nature By Numbers

Download link of 2 posters for mindfulness meditations on nature by 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.

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.
Flower-6

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.

boat

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.
Flower-9

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.”

15

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.

berry

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.

3

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.
Flower-5

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.

Lichen

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/

Fern

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.

swans

Writing In Nature To Find Healing

The way we find solace, release the energy of excitement, slow down our anger is through a sense of connection and a relationship that is fostered, nurtured, embraced, and sought. A relationship with the land.

Excerpt from the book
Writing on the Landscape: Essays and Practices to Write, Roam, Renew
By Jennifer J. Wilhoit, Ph.D. LifeRich Publishing 2017 • © Copyright Jennifer J. Wilhoit, Ph.D. (Published with permission from the author)

leaf-1
When we want to write something, we need balance of self and other. We first look within ourselves to see what is there (the wisdom, the beauty, even the pain) and to discover what we need. We reach into the depths of our stories and knowing, and do the inner research to arrive at the page with all that we can possibly know in a moment. We look outside of ourselves to remember that we are cared for, that something bigger than us exists to help meet our needs. We can also turn outside of ourselves—to the safety of nature—to find energy and insight when we can’t find it easily within. We gather from our journeys into natural places the ability to see expansively. We also simply remember how our very breath is dependent upon the natural world; this roots us in collective knowing and creative inspiration that far surpass our individual knowledge. We then turn to our writing—with the resources we’ve gathered from inside and outside of us—equipped with the tools we need to endure.

When we let writing carry us away and when we immerse ourselves in the miracle of a single moment in the natural world (wilderness or not), we tap into something that transcends the material, the tangible, the trite. We find a depth to ourselves and to our writing that occupies the one distinct internal landscape: our inner wilderness. Allowing ourselves to become unfettered (e.g. by time, goods, responsibilities) and accountable only to that which resides in the depths of spontaneity and grace is where we find our writing souls.

leaf_16
Life happens and sometimes it is sad and lonely, or fear inciting, or very exhilarating. Writing can also evoke emotions. Even the really exciting, happy, blissful emotions can hamper our writing. We have the ample, supportive mother of Earth to quietly receive whatever it is we need to let go. Some of us are not going to initially feel comfortable going out into the natural world for a calming experience. Many have lost the tender connection that affords a facile embrace of the beauty and support that the living nonhuman world has to offer. The way we find solace, release the energy of excitement, slow down our anger is through a sense of connection and a relationship that is fostered, nurtured, embraced, and sought. A relationship with the land.

waterfall-1

Some of my favorite places are forests, as well as individual trees. Rainforests. The Joshua trees of the Mojave Desert. Ancient bristlecone pines. The ponderosa pines whose fragrant sap is still a touchstone back to my childhood summer days, the respite I’d find in their shade, lying on the thick needle beds at the base of their trunks on glaringly hot days. The maples and oaks in my relatives’ humid, east coast yard. My grandpa’s instructions about how to identify each tree’s leaf shape. The alders that fall each year in the Pacific Northwest, shallow root bases that loosen their hold in windy winters. The red, soft, intriguing bottlebrush blossoms; the “poky ball” seeds of the liquidambar; or the slender, lavender, “milk”-releasing jacaranda flowers that my little girl self created stories about during long hours alone with these trees in my backyard. Too, the sycamore in the front yard of my childhood home whose roots cracked and displaced the cement walkway that needed to be smooth in order for my brother’s wheelchair to safely pass; it was my sentinel outside my bedroom window until we had to have it cut down—an act which caused my strong mother to cry the only time that I can remember during my entire growing up years. The hardwood forests of New England, shockingly short in stature by my west coast standards, shockingly brilliant during my first east coast autumn.

leaF_25
I am walking in a forest healing from the ravages of a wildfire. On this day it mirrors a particularly burned out place in the landscape of my soul. Writing onto the page is an act of sheer compulsion and all begotten willpower unless I am rooted in the part of myself that remembers beauty in death, destruction and loss in transformation, fear in the calm of day. My body moves up the path, once a road, deeper toward the rock sharp mountains in the west. I see snow and a glacier up on the topmost peak, but down here the thick air is stagnant and breathes hot gasps onto my cheeks which now burn with shame. Slowly is my sole mantra, toward the burn site which holds within it the promise and hope amidst gray silty powder. As I move deeper into the site, my uncovered legs begin to darken with the ash. I can reverse-tattoo myself by putting a spit-wet fingertip onto my ashy skin; yet there is something deeply sacred, too, in just allowing my legs to become baptized in the residue of wildfire. I hear a spring but can only see a small seep running along the edge of the baby new grass that has to be this year’s birth. The fire was last year.

As I move closer to the center of the small once-grove that not so long ago offered shade in the middle of this near-Death-Valley wild place, I feel my heart rate increasing, my heartbeat’s powerful tenacity. It takes courage to see what lies in the middle of the burned-out places of our inner wilderness. There are tiny drops of moisture forming in my eyebrows, along my upper lip, on the back of my bare-naked neck; it feels as much like nerves as my body’s cooling response to the increasing noon heat. Each step is a labor and journey. Each few inches I mark as shoe prints on this dusty trail are leaves in a memory book of my history. When I finally reach the center, where I can see the charcoal black remains of what once lived, I feel a sudden ease wash over me. I realize that everything that lives, dies. I see that even after death, there is rebirth. And whatever I was worried about before I set out on this small walk is but a distant memory.
I sit down atop the gray ash and pull out my journal. I write.

leaF_36

Jennifer J. Wilhoit, PhD is a published author, spiritual ecologist, editor, writing mentor, hospice/bereavement volunteer, life and nature guide, consultant, and peacemaker; she founded TEALarbor stories through which she compassionately supports people’s deep storying processes. Her books, articles, and blogs focus on the human/nature relationship – what she calls “the inner/outer landscape.” Jennifer also offers presentations, workshops, and retreats. When she is not writing or working, she spends time hiking and making beauty in natural landscapes, reading, traveling (internationally, as often as possible), and dabbling in creative arts. Jennifer’s soul thrives in the beautiful Pacific Northwest landscape where she lives. www.tealarborstories.com

forest_2

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.

writers-games

Forest Therapy in Japan and its Possibility for the World

In this month’s guest post we explore the Japanese concept of Shinrin-ryoho 森林療法 which translates as Forest Therapy. For those who are unfamiliar with the concept, we recommend you go through our article on Introduction to Forest Bathing first.

This note is contributed by Prof. Dr. Iwao Uehara. Iwao UEHARA means “A big rock on the upper field”. Dr. Iwao is a professor at the Tokyo University of Agriculture and president of The Society of Forest Amenity and Human Health Promotion in Japan. He is also the founder of Forest Therapy (Shinrin-ryoho) in Japan since 1999. Prof. Iwao’s goal is to promote health of forests as well as human beings. 

What is Forest Therapy and its Healing Effects?

Forest Therapy (Shinrin-ryoho) is promoting the health of both forests and human beings! Forests and the trees within them have many healing properties. They promote our health, prevent illness, provide relaxation opportunities, and a rehabilitation environment, can be a treatment place for disabilities, peaceful counseling space, and so forth. When we arrive in the forest, we sometimes pay more attention to oneself and one’s life. Walking and exercise in the forest also change our attitudes and perspectives. Trees also have many fascinating aspects for medical, art, and care utilization.

However, some forests are also ill, depressed, and having stress like us human beings. So, forest therapy is attempting to heal forest and human beings together. Working in the forest to improve it’s health, can be a very therapeutic experience.

Leaf-small-3

Examples of Forest Therapy and Forest Amenity Programs

There have been many examples of forest therapy and forest amenity programs in Japan.

First of all, Forest Walking. Walking is the simplest rehabilitation method and whole body exercise. Walking can prevent lifestyle related disease. In addition, individuals walking in the forest enjoy the landscape, fresh air, and natural environment.

Next, relaxation. It is quiet and peaceful in the forest. Relaxation in the forest inspires natural peace in our body and mind. It adjusts our nervous system balance too.

Third, rehabilitation. For clients after an operation, accident, and preparing to reintegrate with society, forest walking & working is one possible rehabilitation program.

Fourth, treatment and occupational activities in the forest. Carrying logs & branches, clipping trees & clearing weeds, and planting trees are typical examples of occupational therapy.

Fifth, counseling. Counseling in the forest makes clients relax and sensitive. Forest amenities like landscape aesthetics, wind, fragrance, birds singing sometimes give useful hints to solve our problems and provide an ideal setting for traditional counseling approaches.

I hope you will design your own healing or health promoting programs using forests and trees as a setting and as inspiration.

Forest-meditations-japan-sky

Case Studies of Forest Therapy

There have been already many invaluable case studies utilising forest amenities in Japan.

By experiencing forest activities for a long term and repeatedly, some clients with mental, psychological, and physical disabilities showed positive treatment effects! Their communication has also changed positively. Some experimental studies suggest that forest walking can reduce stress hormone, enhance immune function, and balance nervous system. Recently, some case studies of patients with Dementia found that they improved their communication ability greatly.

Occupational activities such as carrying logs or planting trees with teamwork are also used as one of the forest therapy exercises. Especially, for people with mental disabilities or memory disabilities, these activities are proving to be effective and restorative.

In addition, trees and forest have been sometimes worshipped as natural gods in Japanese culture. Such forests always provides counseling space for the people who have psychological problems.

Trees also have great possibilities for healing. For example, some trees provide medicine, herb tea, and fragrance which have certain healing effects. Forest therapy includes drinking and eating natural amenities, too. Cherry blossom tea is used for celebration in Japan. Berry tea is effective for decreasing high blood pressure.

Forest-meditations-japan-tea

PHYTONCIDES: A fascinating find is that evergreen trees secrete certain scents and oils to protect themselves from a host of microbes and pathogens. These chemicals are called Phytoncides and they act as a defense system for the trees.

As we walk in the forests, we breathe in these Phytoncides, which produces some interesting results. Some of these smells relax our brain while others uplift our mood. Inhaling aromatic plant chemicals also increases the antioxidant defense system in the human body.

There is also a known association between higher amounts of phytoncide in the air and improved immune function. Specifically, higher levels of airborne phytoncides cause increased production of anticancer proteins in the blood as well as higher levels of the frontline immune defenders called NKC or Natural Killer Cells. When exposed to viruses (e.g., influenza, common cold) and other infective agents, the NK cells step up to protect the body.

In many ways we are now getting scientific proof for something we have known intuitively for ages. Over time this common wisdom was drowned out in the cacophony of consumerism.

Forest-meditations-japan-tree

Possibilities of Forest and Tree Amenities in the world

Many people recently prefer to enjoy and exercise in the nature. There are beautiful green parks, mountains, and forests all over the world. Also, there are many fairy tales and local folk culture concerned with trees or forests. Therefore, world forests have a big potential for forest therapy programs everywhere. Let’s reconsider your familiar forests and develop the possibilities together!

In case you have any questions for Prof. Iwao Uehara, please add them in the comments section. Your questions and answers by Prof. Iwao will add to our collective knowledge.

For more information on his work please visit.
研究室HP www.geocities.jp/ueharaiwao/
みんなの森ブログ http://blogs.yahoo.co.jp/ueharaiwao
日本森林保健学会 http://forest-and-human-health.jp/

Leaf-small-horizontal

FOREST THERAPY vs FOREST BATHING

Forest therapy is always conducted by a certified professional. It involves having knowledge of psychological counseling as well as the ability to handle patients with different types of mental health problems. It is most effective when carried out on a one-to-one basis or in very small groups of people with similar issues.

*There are a few courses around the world which give certification in forest therapy. The course fee can go up to 1000’s of dollars and needs a background in Psychology. Please enroll for one if you are serious about counseling people with mental health issues. Make sure your course covers all the different psychological aspects of forest therapy.

Forest bathing, on the other hand, can be done by anyone. It is simply a more mindful way of being in nature. You do not need any certification for forest bathing. Unlike a yoga course or any other body-based training, the real benefit in forest bathing comes from being in the forest and not from the instructor. The role of a forest bathing guide is to act as a forest friend and help people find their own connection with nature.

If you only wish to lead people for mindful nature walks and forest bathing walks, our healing forest learning program should give you a host of ideas and activities to do so. Also, there are multiple books available on the topic to grow your knowledge base. The best way to improve your skills is by leading people on different nature walks. However, there are a few people who have devised their own unique methodology for nature connection. If you are inspired by their work, first join a walk they lead and then you can choose whether to attend their training program (Typically the price range for such training courses are about a few hundred dollars).

You can write to us for course recommendations based on your location and interest.

End note: This page is part of our learning program. The aim of this article was to give you a scope of forest therapy and clarify some important queries around this emerging field. You can proceed to the next learning session here.

51-mushroom


Bonus: Here’s a link to download the forest bathing film, forest exercise images and also 2 blank templates that you can use to create your own forest activity. (using sites like Canva). http://bit.ly/hfl-forestbathing

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.

Forest Wisdom from North America

Across the world in space and time, indigenous communities have lived in harmony with their natural surroundings. Their daily sustenance on the resources of the landscape – be it the forests or grasslands, the mountains or the valleys, the lakes or the oceans – are intricately intertwined with their traditional practices, religious beliefs, oral as well as cultural histories. This dependence on their surrounding natural environment has led almost all indigenous cultures to form an intangible bond with Gaia, Mother Earth, which moves beyond a solely materialistic interaction towards a deeper spiritual connection.

bird_2

In this post we catch a glimpse into some examples of the wisdom of indigenous people from the continent of North America.

border_9

CANADA

People of the Moose Cree First Nation & Tla-o-qui-aht people of Clayoquot Sound

“Listening to the wind and to the river, it brings some calmness and serenity into your being. When I need healing, I go to the land.” Sophia Rabliauskas, Poplar River First Nation on the eastern shores of Lake Winnipeg

In the boreal forest ecosystems of Canada have lived and thrived hundreds of distinct Aboriginal and Metis communities (also referred to as the First Nations peoples) over many millennia. It is estimated that at least 600 indigenous communities are located in Canada’s forests today, communities whose culture and traditional practices are intimately twined with that of the land, the water and the forest creatures. Even as they engage in activities like hunting, gathering and fishing for themselves and their community, the relationship of the indigenous peoples is based upon their profound spiritual connection to Mother Earth that guides them to practice reverence, humility and reciprocity.

“Keeping our cultural alive is all about being part of the land, being part of the wildlife, the fish and the birds.” Stephen Kakfwi, Dene Nation

One of the interesting events for the people of Cree First Nation on James Bay is the annual spring goose hunt that corresponds to the migration of these birds. This is an important time for the community whereby the excitement of the hunt also corresponds to the passing down of cultural values.

Geese are a main staple food for the people of James Bay…This is one of the peoples’ most important seasonal cultural events. It’s a time for gathering, sharing, learning, and reconnecting ourselves to the land. Knowledge of values and morals are passed on and the traditional teachings associated with the hunt are shared. These include respect, patience, honour and gratefulness to name a few… The goose hunt is not just a goose hunt. There is so much more as it is a lifestyle from our ancestors and for future generations as well.” – Lilian Trapper, Land Use Planning Coordinator for the Moose Cree First Nation on James Bay

For the Tla-o-qui-aht peoples, who are the original inhabitants of Clayoquot Sound, usage of the forest resources were always based on certain laws and teachings, and this included the protection of intact rainforest and waters. In their system of tribal governance, the Hereditary Chiefs (known collectively as Ha`wiih) would be responsible for their Ha`huulthii (traditional territory), the people of their community and all matters pertaining to the forests, rivers, food, medicines, songs, dances, and ceremonies. In recent times, due to the threats of logging and modern developmental activities, the Tla-o-qui-aht have incorporated a watershed-by-watershed management system with the intent of conserving the resources within these areas for future generations. They have categorized the areas broadly as qwa siin hap (which loosely translates to “leave as it is”) and uuya thluk nish (which means “we take care of”). The latter category of land is meant to integrate human activities into the ecosystem while also taking care of its well-being.

In fact, the Tla-o-qui-aht declared Meares Island (Wah-nah-jus – Hilth-hoo-is) as a Tribal Park in 1984 – thus becoming the first indigenous community in Canada that actively took control over management of their tribal lands. Till date they have declared three additional Tribal Parks as a means to protect their forests, waters, and resources.

USA

Karuk people of California

The Karuk people live in the north-western corner of the state of California. ‘Karuk‘ means ‘upriver people’ referring to their proximity to the Klamath river, one of the important river ecosystems of North America. Like many other indigenous cultures around the world, the Karuks have used fire as an essential tool for land- and forest-management in order to convert the organic matter into fertilizers, cleanse the soil of pathogens, and increase the species richness of an area. Therefore, an essential link has been forged between the element of fire, the health of the land and the well-being of the Karuk community.

By way of prescribed burning i.e. using fire at the right time for the right reasons, the Karuks could grow traditional foods like huckleberries, acorns, salmon and elk, medicinal herbs like wormwood, willow, bear grass, and encourage hazel trees to produce straight shoots needed for basket-making. In riverine ecosystems, fire reduced invasive weeds and brush along the sides of the stream and improved water quality, thus boosting salmon population.

Before it was deemed an illegal practice in 1911 by the federal government, the traditional fire-management system of the Karuks protected the communities scattered in the hills along the Klamath river from wildfires. Now decades later there is a growing consensus among forest ecologists to incorporate the fire management practices of the Karuks into the modern framework so as to aid in the prevention of California’s notorious wildfires.

“If we’re going to restore fish, we have to use fire. If we’re going to restore acorns and huckleberries, we have to use fire. It’s not just waiting for lightning to strike.” – Frank Lake, the Forest Service ecologist

Pic by: Isabella Juskova

 

END Note: The healing of our society is intricately linked to the healing of our land. It’s because the environment we live in is not separate from us. What we learn from the wisdom of the land, helps us create a deeper understanding of our own interlinked lives.

This article was contributed by Romila Sil, a wandering soul who is on a journey to study the role of forests in the fostering of traditional and cultural ties in communities. Please add your insights in the comments section to grow our collective knowledge.

You can subscribe to our monthly blog posts here. 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.

border_12

Sharpening the 6th Sense

All the birds have flown away. The dogs in the village are showing signs of distress. The beach is eerily quiet.

Flower-1

This scene was taking place on Dec. 26, 2004 in many coastal habitats across the Indian ocean. Some time later the 3rd largest earthquake on record broke out in Indonesia. Following the earthquake, killer waves radiating from the epicentre slammed into the coastlines of 11 countries, causing massive damages from east Africa to Thailand.

The world communicates with us through our senses.

Our perception of life is based on what we see, hear, smell, taste or touch. These senses help us navigate through life and create experiences which shape who we are, forming our concept of Self.

Other than the traditional five senses, humans have multiple other senses which are less talked about. Some of these additional senses include: ability to sense pain; sense of balance and orientation; sense of time; Ability to sense changes in temperature; and a sense of direction.

Is there something beyond these known sense perceptions? A hidden part of ourselves which can help us grow as individuals.

SENSE AND SENSITIVITY

All across time, humans have relied on their senses to survive and thrive in the natural world. Trackers and indigenous tribes still use techniques that have been honed over centuries. For example, a small group of native American Indians known as ‘Shadow Wolves’ work on the US-Mexico border and use their skills to catch illegal drug traffickers.

In the modern age, our connection with the natural world has reduced drastically. Majority of our time is spent indoors and increasingly in front of screens. It is changing how we use and develop our senses. The two major outcomes are underutilisation of certain senses and a sensory overload of others.

Sensory overload occurs due to multiple reasons like city noise, overuse of electronic media, unhealthy diet and habits, etc. It impacts our mind and body and has a big effect on how we react to life or learn from it. Aggression, addiction, impulsivity, loneliness, stress are all linked intricately to our sense stimulation or lack of it.

Reconnecting with nature is a great antidote for restoring our wavering attention and rebalancing our emotions. Ample research findings now point to the various health benefits of spending time outdoors. However, at the edge of science lies one of the greatest gifts that nature has bestowed upon all living creatures in varying degrees.

THE SIXTH SENSE

Science is interested in the diversity of life. And intuition is much more aware of the unity of life.

~ Joseph Bharat Cornell. Author of Sharing Nature.

The sixth sense is generally used as a metaphor for sensing something beyond our known physical senses. In the dictionary – ‘intuition’ is defined as a thing that one knows or considers likely from instinctive feeling rather than conscious reasoning.

However a simpler and more relevant understanding of this term is linked to heightened awareness. Awareness of the self, of others around us and of the environment we live in.

A classic example comes from the many reports of certain animals and birds behaving radically, much before a natural disaster like an earthquake or a tsunami strikes. This reaction is attributed to the greater development of their senses which allows them to perceive subtle changes in nature.

People may have different interpretations for the sixth sense, but ultimately it is the ability to feel rather than think. So it is more about sensitivity rather than some special sense. By working on our own senses we can sharpen our awareness levels to be conscious of our own feelings in the present moment and make wiser choices for our future.

Dog

SENSE EXERCISES

Here are some exercises to sharpen your sense experiences. Try them out in a natural setting, in pairs or small groups.

Sensing the forest: Before you start the walk, stand in silence and pay attention to your senses individually for a minute each. Observe your surroundings with intention and take in the various sights colours and patterns. Move on to hearing attentively. Close your eyes and listen to all the sounds around you for a minute. Then focus on your breath and try to notice the smell of the forest. Finally, feel the earth beneath your feet and be aware of the sun and wind on your skin.

During the walk, move slowly and in silence. Find an appropriate place in nature to pause and try out one of the exercises given below. Share your insights with each other before resuming the walk and then repeat the process with another sense.

Eyes: Take time to identify at-least 5 different colours present in your surrounding. Pay attention to each colour separately and as you spend some time with a particular colour notice how it makes you feel.

Ears: Keep your eyes closed and gradually rotate yourself in a circle to capture sounds coming from different parts of the environment. Feel the mood of the forest, from the sounds you hear. Try making fox ears: By cupping your hands behind your ears you can capture more of the sound waves. Notice the difference in sound with and without the fox ears.

Touch: Find a unique tree and feel it with your hands to memorise it’s shape, texture and contours. Then have your partner blindfold you and lead you to different trees to see whether you can recognise your tree with just the memory of your touch.

Nose: The sense of smell is our oldest sense. For this exercise, collect leaves or flowers from different plants around you. Choose any one and memorise it’s smell by keeping it close to your nose for a few seconds. Place it back in a disordered pile with other leaves and flowers. With your eyes closed, use your nose to pick out your chosen object.

Flower-5

Taste: Carry a fruit with you on your walk. Find a scenic spot to sit quietly and eat the fruit slowly. The aim is to create a memory of the experience. Notice the affect of the ambience on the taste of the fruit.

Working on our senses opens the doors to having a richer experience of life and more importantly fosters a feeling of being alive.

Some More Sense Exercises

Sense Multiplier: Each person experiences the forest differently. By sharing our senses with others, we have the ability to enhance our perception of the forest. The group stands in a circle and each person pays attention to one thing in nature that is bringing them calm. After a minute of silence, any one person shares what they became aware of. The rest of the members spend the next minute noticing and sensing what is mentioned. The exercise continues till each member of the group has shared their sense experience.

As A Leaf: Notice the movement of air around you. Even when we are not in the forest, there is always the presence of some wind, which serves as a gentle reminder of nature around us. For this exercise, imagine you are a tiny leaf. Notice the smallest sensation of wind on your skin, especially your hands. Gently sway your body to the rhythm of the air around you. *Exercise contributed by Nilanjana, a psychology student and a trained outdoor educator.

Walking With Your Ears: Find a safe path or trail in the forest. Divide into pairs. One person in the pair becomes the leader and the other the follower. The follower will keep their eyes closed and simply follow the directions given by their partner. The leader can hold the hands of the follower to make this a little easier. Leaders can also describe the surroundings to their followers, to create a mental image for them. Switch roles within the pairs after 5 minutes. Share the experiences you had – as a leader and as a follower. *Exercise contributed by Mav Rebhl, a wandering do-gooder from Bali, Indonesia

My Nature Home: Every person has a nature place that is special to them. Find a quiet spot to sit. Breathe gently and keep your spine straight and relaxed. Close your eyes and remember your special place in nature. Slowly strengthen you memory by adding in details. In your mind, what do you see, hear, smell, and feel? Stay with the emotions that come up. You can return to this memory anytime you feel.

Barefoot Walking: Walking barefoot in nature is known as grounding or earthing. It is becoming very popular because of the surprisingly large number of reports of multiple health benefits. While researchers and scientist study the phenomenon, we can simply enjoy the touch of mother earth under our feet. Walk slowly and mindfully. Different textures of grass, mud, pebbles, sand will send different sensations to your brain. This is one of the most popular and calming experiences on most healing forest walks. So do try it out whenever the place and weather allows it.

Island

We hope this article has given you some interesting ideas to think about. Our intuition says that the next time you are in nature and pay attention to your senses, you will discover something new about yourself.

48-acorn

*This page is part of our nature healing program. You can find the next section of our course at this link.

Bonus: Here’s a link to download a set of 5 waterfall gifs. You can use them to attract more people to your walks, or simply meditate on them. http://bit.ly/hfl-falls


END NOTE: If you have any other sense exercises to share, please add them in the comments section to grow our collective learning. The Earth needs more sensitivity from humans so that we can hear what it is saying and take actions to shape where we are going.

You can subscribe to our monthly blog posts here. 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.

Phone. Photos. Peace: Photography Meditation

Is it possible to capture calm? So that we may return to it when we need it. Can we freeze a moment of serenity and save it? So that it can be shared to spread some peace in turbulent times.

In this article we explore some engaging games and activities in nature, based on the art of photography. Almost all smartphones carry a camera now. While we are often caught up in its web of apps, there are simple ways to use this tool for helping us improve our focus and peace of mind.

Let’s see how we can turn our device of distraction into a mode of meditation.

Painting

SCIENCE

COLOURS: Our visual sense is the strongest sense. We are influenced by the quality of light, the colour of light and also the source it comes from. It affects our mood as well as energy levels. The colours of nature soothe our mind and the play of light in the forest helps to break our pattern of thoughts.

FRACTALS: Certain fractals, the geometric self-repeating patterns present abundantly in nature activate the parts in our brain, which are involved with regulating emotions. It is the same region, which is active while listening to music.

Being out in nature has multiple benefits for our mental, physical and emotional health. Check out some interesting links, films, and articles on our resources page. Large scale research from the UK, found fewer cases of disease amongst people who lived near parks or open green spaces. Studies also showed that people with no windows or unattractive views took longer to recover when compared to those who could see trees and grass from their hospital windows. Similarly, classrooms with windows revealed better performance by students and lesser incidents of violent behaviour.

Patterns

PHOTOGRAPHY MEDITATION

Here’s a set of creative exercises in nature that use the camera to create some calm. You can try them on your own, but it’s more fun when you go out with a group of friends. It’s a great way to get new insights and create new bonds.

Directions: Some points to note are – move in silence and go slow. Think less and feel more.  Spend 10-15 minutes for each activity in a particular area. We generally tell participants that they can only take one picture for each exercise. This allows them to be more mindful of the picture they wish to take. At the end of each exercise, group together to share your pictures and thoughts for a few minutes. After sharing, read out instructions for the next exercise and continue your walk in silence for 10-15 min to another area.

Cone-web

A Healing Image
Create a picture of something in nature that represents healing for you. Share in your group, why you chose that particular image. This is a very good opening exercise because it gets people to search for metaphors and meaning in nature. It opens the mind to look beyond the obvious.

Library of Textures and Patterns
Become aware of the myriad textures and patterns that are present in nature. In the bark of tree, among rocks by the river, in the wings of a butterfly…and so much more. Try and capture some calming textures and patterns on your walk.

Visual Story
Create a story through a set of images. No words required. Build a relationship between your images and your imagination. When doing this activity in a group, you can either choose a theme for the story before you start or share your pictures in a circle and see what story emerges.

“You don’t take a photograph, you make it.”
~Ansel Adams

Portrait of a Tree
Get to know a tree. Look at it from different angles. Try to find out its story. Once you have spent some time with the tree, capture the essence of the tree in a portrait shot. If you’d like to know more about your tree later, you can download the plantsnap app.

Snapshot of Silence
Take a few minutes to compose a picture in your head that evokes peace and stillness. As you walk in nature try to recreate a frame that comes close to the picture in your mind or click a picture that echoes the same emotions.

The Invisible Picture
End your walk by asking participants to put away their phones. Simply walk in silence and create a mental snapshot of the forest in your head. A memorable image that you would like to carry back with you. Participants end the walk with a closing circle and talk about the image in their head.

Leaf-web

The aim of these meditative photography exercises is to make us realise that the picture in our mind is far more valuable than the one in our camera. Phones may keep changing, but when you create a strong mental image tied to a peaceful emotion, it can become a lifelong memory.

Photos-of-peace-poster-web

Download a free poster to create an event. You can easily add details in the blank space using sites like Canva.com | Download link

EXTRAS – PHOTO MEDITATION IDEAS

Close-up
Take a close-up shot of something in nature that represents a part of you. Look closely, open your senses and start observing. Connections will begin to appear. Notice the things that you connect to.

Contrasts
Find contrasts in nature. The easiest contrast is to capture life and decay, but look beyond the obvious. The language of nature is filled with contrasts. Notice how they mirror the contrasts in your own life.

Macro World
Hidden in plain sight is the tiny world of insects and other friends. While most of our attention is focused on the larger objects and wide landscapes, a magical world exists where you seldom look. Try and take a picture of an unusual creature.

Geometry and Fractals
See if you can capture the unusual geometry and fractals the exist in nature. The beauty of a fractal is that it is a self repeating pattern. Which means, a close up of one part of the subject will be very similar to a wide shot. Just like the branches of tree. Interestingly the nerves in our eyes also have a self repeating pattern.

* Note: If you have a group size larger than 10 people, it is advisable to break into smaller groups of 5 or 6 for sharing and discussion at the end of each activity. It will save time. Remember, conversations with nature should take priority over conversations with people in this walk.

You can share some pictures from your photo-walk in nature on our Facebook group: Art of Nature. Please add these tags when you post your pictures on social media #healingforest, #naturecalm. It will make it easier for us to find them.

* This page is part of our nature calm program with nature based arts, games, and meditations from around the world.

Bonus: Here’s a link to download a set of 6 nature images. You can use them to attract more people to your walks, or simply use them as meditative wallpapers for your screen. http://bit.ly/hfl-pics

48-acorn

“A photo is not just a memory of a moment, it is also an expression of You”

NATURE MEDTIATION:

END NOTE: Let us know your experience when you get a chance to try out these wonderful games and activities.  If you have more recommendations for some fun nature-based activities with the camera, please add them in the comments below to grow our collective knowledge.

You can subscribe to our monthly blog posts here. 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.