By Elsa Longhurst
“Ten thousand flowers in spring, the moon in autumn, a cool breeze in summer, snow in winter. If your mind isn’t clouded by unnecessary things, this is the best season of your life”
Have you ever walked from your parked car to the building where you work, take classes, or buy groceries without noticing the world around you? All too often, I walk on autopilot. Later, I realize that I was not aware of the beauty of the clouds in the sky, a tender blade of grass growing between the cracks in the sidewalk, or a golden tree covered in fall leaves. Too often, we miss the beauties of the natural world because we do not think to pay attention to them. Choosing to be aware of the wonders around us whenever we go outside enables us to have a deeper connection with the natural world (Unsworth et al., 2016). Connecting with nature is critical to human well-being (find more information in the MBS101 nature engagement module). Mindful awareness of nature enables us to experience more gratitude and wonder.
A few years ago, I spent a day in the mountains with my brother Nathan. Our intention was to summit Mount Rose in Nevada. It was February, so we donned our warm layers, waterproof jackets, and backcountry skis. As we reached the first shoulder of the mountain, I looked up and saw swells of hills extending far above me. We had already come so far, yet from my new vantage point I could see that we still had eternity more mountain to climb. My legs were screaming, my lungs were on fire, and my mind believed, there is no way I am going to make it all the way to the top of this mountain. I was filled with frustration and anxiety. When Nathan said, “we’re almost there,” I did not believe him. Even though I had negative thoughts and emotions, I chose to press forward. Nathan continued to encourage me. “All aboard the up and up train,” he called as we trudged along the steep terrain. We continued to make slow upward progress. Rather than continue to focus on my negative thoughts, I began to notice the ice-frosted needles on the green pine trees, the bright blue sky, and the crisp air around my face. As I shifted my focus, I could still feel my burning legs, but my thoughts began to shift. I was grateful for the place I was in, the strength in my body to push through, and my kind and patient brother. We reached a rock field, and I could see the summit. At that moment, I believed that I could get to the top of the mountain. I stood on top of that mountain with great satisfaction. I did not just scrape my body up the mountain, but rather found true fulfillment and depth of experience as I was mindfully aware of my surroundings. My sensory experience was rich and full. My thoughts were full of gratitude. My heart was full of peace. Being aware of both the pain and the wonder of the entire experience helped me find great fulfillment.
Approaching difficult experiences with mindful acceptance leads to more fulfillment and satisfaction in the end. Spending a day in the mountains taught me to face painful experiences head on. It was better to accept the pain and negative thoughts with grace than to push negative feelings away (reference the MBS101 mindfulness module for more information). Once I accepted those negative thoughts and feelings, I was able to redirect my focus and choose a new focal point for my thoughts. Being mindfully aware of the beauty of nature allows a deeper personal connection to the natural world. Unsworth et al. (2016) discovered that being mindful while in nature magnifies the positive influence of spending time in nature. Compared to a group of students who spent time in nature without practicing mindfulness, the group of students who had formal meditation practices included in their experience in nature had more positive effects and felt a deeper connection to the natural world (Unsworth et al., 2016). Mindful meditation may increase an individual’s feeling of connection with the natural world.
Formal meditation practices are very important and meaningful, but an intentional focus on what is happening around you can also bring benefits. Simply spending time alone in nature can bring greater awareness of the present moment. The wilderness solo experience has been used as a nature-based therapeutic intervention. Naor & Mayseless (2020) found that silent time in nature can bring great personal growth. Silence, which they define as “a solitary and mystical experience, often described as the temporal dissolution of the perception of time and space,” is one type of mindfulness practice (Naor & Mayseless, 2020, pg. 2). When time and space fade into the background of experience, a focus on current sensations and emotions is heightened. This increases awareness of the present experience of the world. The natural world creates a beautiful space where we can be silent and focus on the sensations of the moment.
Whether you have personal experience with mindfulness practices, want to begin practicing mindfulness, or have no idea what mindfulness means, awareness of the present moment is a great place to start. Awareness of nature can bring greater peace, connection to nature, and fulfillment in life (Unsworth et al., 2016). Nature and mindfulness go hand in hand. Nature creates an ideal space for mindfulness practices, and being mindful in nature increases our connection to our mother earth. Next time you are feeling stressed, overwhelmed, or disconnected, find a natural space and pay attention to the sensory experience that unfolds. You will find both an opportunity to connect with the natural world, and all the benefits of mindfulness practices (read more about this in this section of the MSB101 mindfulness module). I hope that next time you walk from a building to your car, you will pause to look at the sky and take in all the sensory experiences nature has to offer. There is beauty all around, we just need to pause and notice our surroundings.
“Look deep, deep into nature, and then you will understand everything better.”
References
Naor, L., & Mayseless, O. (2020). The wilderness solo experience: A unique practice of silence and solitude for personal growth. Frontiers in Psychology, 11https://doi.org/10.3389/fpsyg.2020.547067
Unsworth, S., Palicki, S., & Lustig, J. (2016). The impact of mindful meditation in nature on self-nature interconnectedness. Mindfulness, 7(5), 1052–1060. https://doi.org/10.1007/s12671-016-0542-8