Is it bird watching or is it mindfulness? BOTH and…

When was the last time you just sat, watched, and listened to the birds?  There is something about being in nature that, for many people, produces a sense of peace and calm.  What is it about being in nature that has this effect? The reason is different for everyone; but, for many, being in nature leads to spontaneous, effortless moments of mindfulness.

Mindfulness is getting a lot of press lately, particularly toted for its positive impacts on mental health. In fact, increasing moments of mindfulness has been shown to reduce stress and anxiety, help manage depression, decrease blood pressure, increase happiness, and even improve sleep.

So, what is mindfulness and how do you achieve it?

Mindfulness simply means being fully present in your current moment….your thoughts, feelings, body sensations.

Take a moment to just notice your current reality. Notice the thoughts going through your mind…the sensations of your body meeting the chair and your feet meeting the floor. Notice your emotions and feelings. Just as you are, here in this present moment. Observe and be.

We live in a fast paced culture. We wake up to our brain already running a million miles an minute, thinking about the billion things on our to-do list. We are packing lunch while talking to our spouse. We are scrolling our emails while eating breakfast. We are throwing the kids in the car while texting the babysitter.  We are watering the plants while thinking about the laundry. We are responding to emotions without a second thought, reacting to situations as they come at us.

Mindfulness is the opposite.

Let’s go back to the nature example.  Many people describe the act of being in nature as a moment in time when they are just simply present. Hearing the birds. Seeing the underbrush. Smelling the mossy air. Feeling the breeze. Thinking about the wind in the leaves. Feeling grateful. Nature lends itself to mindfulness.

But how can we incorporate these moments into our daily life? Here are some ideas:

Take a few moments upon waking to just BE.

Feel the warm blankets. Think thankful thoughts for another morning. Hear the clock ticking. Notice the peace before you start your day.

Notice the sensations as you wash your hands.

Feel the warm water. Smell the fresh soap. Notice the sensations as you rub your hands together. Feel the fluffy towel. Notice your breathing before you walk out the door.

Practice mindful eating.

Notice the colors of the food on your plate. Relish in the smells and tastes. Observe the texture of the food on your tongue. Think thankful thoughts for another warm meal. Notice your fulness and satiety.

Look out the window!

Watch the trees waving in the breeze. Notice the green sprigs of grass. See a squirrel run across the yard. Hear the birds chirping. Notice the calm pass over you.

Take a walk.

Fill the bird feeder.

Plant a flower.

Write a letter.

You get the picture. Engage in an activity that allows you to be fully present in the moment. Notice everything else take a back seat.

Incorporating moments of mindfulness in your day can be both challenging and yet simple! Pick a moment/time/activity that feels achievable to you. And then embrace it. Feel what it’s like to just be present.

If you’re curious about mindfulness but don’t know where to start, don’t hesitate to reach out! As always, I would love to partner with you on your journey.