5 Intentional Ways to Bring Nature Therapy Indoors

After three days of constant rain, I feel myself starting to go a little ‘cray cray’.  I miss my daily walk up the country road where I live.  Not surprisingly, I come down with a cold and by day three it turns into a headache.   Does this happen to you?  After days of not venturing outside, your health starts to deteriorate?

It makes a lot of sense, given that being in nature or green spaces is scientifically proven to promote good physical, mental and spiritual wellbeing.

Don’t despair.   I have some tips for bringing the benefits of nature indoors, so you can enjoy the sensory experience even when stuck inside.

1. Pot up the pesky weed and bring it inside.

Plants are not only a visually pleasing and calming addition to your home, but can be a great source of air purification. Two of the best plants to remove indoor toxins and chemicals are Mother in Laws tongue (a weed in the garden) and the Peace Lily.  With increased oxygen levels in your home, you will also breathe easier.
Houseplants also reduce the incidence of dry skin, colds, sore throats and dry coughs.  Put a plant on your desk to give your eyes a rest from your computer screen, boost concentration and be more productive.   One study showed that hanging out with indoor plants can increase memory retention up to 20 percent.  Weird but true.

2. Knock on Wood.

A lot of research has shown that using wood indoors in the form of furniture, fittings and features helps us to relax.  Simply running your fingers across a wooden benchtop can calm your nervous system, lower your heart rate and reduce brain activity, promoting an instant soothing effect.  The smell of naturally dried wood has a similar effect and can be replicated by spraying some essential oils such as cedarwood, siberian fir or eucalyptus around your home.  Always choose naturally dried wood products, not heat treated wood for your home as the aromas produce very different results.  A good excuse to treat yourself to a new chopping board!

3. Create a nature table.

Dig out that shell collection in your bathroom, then go gather some stones, pine cones, feathers, or other forest finds that bring you pleasure. Not just for kids, a nature table or basket is a good ‘go to’ to distract us when feeling stressed, anxious or depressed.  In this situation, pick up something that attracts your attention, find a place to sit, and just explore this treasure with your sense of touch, smell, hearing and sight.  Notice how this feels in your body.  Notice what memories arise for you.   Does this natural object have a story to tell?  Allow yourself time to be mindful and present.  Let feelings arise and fall away.  Just notice without judgement.

4. Uber some fresh cut flowers.

There isn’t a human being around that doesn’t get pleasure from admiring and smelling cut flowers.  But did you know that flower arrangements also offer physical benefits too?  Simply looking at fresh flowers in a vase has been shown to decrease the sympathetic nervous system response to stress and increase physiological relaxation responses.  A similar result is experienced when smelling floral essential oils, inducing relaxation and comfort.  So go pick a wild bunch and knock yourself out.

5. Bring nature imagery inside.

This is a great one, particularly if you live in an apartment in the city, or have very little green space around where you live.  Science has shown that showing prisoners photos and videos of forests, glaciers and waterfalls reduces tension, improves sleep and results in less violent angry outbursts.
Install some nature artwork, change your screensaver to a majestic landscape or watch a nature documentary.  Or simply close your mind and put yourself in your favourite natural landscape.  The brain doesn’t know the difference between real life and mindful imagery.  You get similar mental health benefits either way!

So if you’re stuck indoors, know that nature with all its healing properties is there for you.  Go out there and invite it in.  Do it mindfully with intention and purpose.

You might like to also read:   5 Nature Therapy Habits You Can Start Today

For more quick and easy Nature Therapy practices you can incorporate into your day, sign up to my Newsletter and I will send you my free e-book featuring the 21 Day Nature Therapy Challenge.  That’s 21 days of Nature Therapy ideas to help you develop a healthy new habit.

References:

Miyazaki, Y. (2018).  Shinrin-yoku: the Japanese way of forest bating for health and relaxation. Octopus Publishing Group, London.
Rokas, L. (2017).  ‘NASA Reveals A List Of The Best Air-Cleaning Plants For Your Home’ at https://www.boredpanda.com/best-air-filtering-houseplants-nasa/
University of Utah, ‘Nature Imagery Calms Prisoners’, https://phys.org/news/2017-08-nature-imagery-calms-prisoners.html

Riding out the Waves of Emotion with and in Nature

What would it be like if we responded to perceived ‘negative’ feelings in the same way we responded to ‘perceived’ positive feelings?  You know the feelings I’m talking about; the ones that make our body feel uncomfortable.  Anger, sadness, grief, guilt, pain, hurt, shame, jealousy and the like.   Growing up we learn to push these feelings away, ignore them, get over them, put a lid on them or deny them.  In fact, society expects us to.  And if we can’t, then we are told to go to a counsellor to learn how to, because there must be something wrong with us.

What if instead we were to normalise these feelings, rather than to see them as abnormal or bad?  After all, it’s only the behaviour that accompanies these feelings that may cause a problem, not the feeling itself.   Somewhere along the line society has labelled emotions ‘negative’ and ‘positive’.  The so named ‘negative’ ones we want to avoid.  The ‘positive’ ones we crave more of.  We should to be happy all the time, right?

What if we were instead to ride through the wave of perceived ‘negative’ emotion, like a piece of driftwood that rides the ocean currents, knowing eventually the rough and tumble will be over and it will wash up on the shore, ready to dry out and fulfil its potential in the sun?

Nature has much to teach us about living with our emotions, just as nature is a stimulus for experiencing emotion.  Nature shares with us her awesome presence and we experience feelings of awe and wonder staring at a sky filled with millions of stars.  We dwell in delight and joy at the sound of birdsong or a fleeting visit from a timid animal in the forest.  We are wrapped up in happiness and excitement as we discover unexplored, beautiful places that take our breath away.   Our bodies respond to these sensory experiences in pleasurable ways.  We are totally present in the here and now, relishing in the feeling of the moment.

The skill of being mindful in nature can be applied to all our emotions, not just the ones that give us sensations of comfort.  Nature provides some clues about this.  A fire sweeping through the bush is horrifying and scary.  Trees do not enjoy having their leaves stripped bare or bark scarred.  But they stand there, remaining steadfast.  They ride it out.  They slow down their breathing and conserve their energy.  Trees have learnt how to protect themselves from past experience by growing thick bark.  Eventually, the smoke clears, the rains come, and seeds burst forth in regrowth.

What if we were to sit with our emotion in the moment and bring the same kind of awareness to our experience, as we do with ‘positive’ emotions?  To sit and dwell in the pit of crappiness, to bring awareness to the tightness in our stomach, to be accepting of our vulnerability, to notice the change in sensations as the feeling eventually passes.

What if we were to treat our emotions like a friend to get to know rather than an enemy to run away from.  With curiosity, get to know its habits, its likes, its dislikes.  If you can recognise the signs of its arrival, you can be prepared, and find a place to sit and ride it out (preferably in nature which has immediate calming and relaxation effects).

Indigenous peoples do not push their grief away or hide it or try to move through it quickly.  They spend many days or weeks, sometimes months expressing their sorrow after the passing of loved ones.  They feel it shifting through their bodies as they dance and sing to the natural rhythms of the earth.

Experiencing and sitting with the full gamut of emotions is what it means to be human.

For those that have experienced trauma, the experience of sitting with emotions can be much more difficult.  Our response, driven by the brain’s need to protect us, might shut our body down completely so we don’t have to feel at all, or help us get ready to fight or run away from a perceived threat.  This is where nature’s healing powers can really do its work.  When uncomfortable or painful feelings come to the fore, nature provides the distraction needed to calm our over-reactive limbic system.  Taking some time to sit in green space with the sun on your face, the breeze drifting over your skin or the grass beneath your feet, is the first step to retraining your brain through a mindfulness practice.  Building up the muscles in your brain to bring awareness to your felt sense, slowly makes space for the more uncomfortable feelings to be explored in small steps over time.  Sometimes a support person or counsellor is needed to guide this process.

Every feeling we have is normal.  They are part of this journey called life.  They come and go.  Even those that are a result of traumatic experience can be healed, through a practice of mindfulness in nature.

Be gentle on yourself.  Sit with your emotions.  All of them.  Breathe through them.  Notice their passing.

Nature is brave enough to do it.  Humans are nature, so we can too.