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

Stressed at Work? Take it Outside.

Did you know that more than half of the Australian workforce is stressed and almost just as many of us will go on to experience mental illness?   Stress related claims cost Australian business over $200 million annually!

The impact of stress usually results in deteriorating work performance, taking more time off and running down your immune system.   Illness has a direct effect on both the quality and quantity of your work.   You will work more slowly than usual, make more mistakes or need to repeat tasks.  This lower labour productivity translates to increased costs for employers.

It’s a pretty depressing picture, isn’t it?   What’s going on?  Why are we such a stressed out bunch?   Well, there’s probably a lot of reasons!   And something needs to change.  We spend a lot of our lives at work, we deserve to be happy and for work to be a fun and relaxed place to be, where we feel respected by our (not stressed out) colleagues and valued by our (not stressed out) boss.

One view is that people are spending much less time in nature and that we are suffering from ‘nature deficit disorder’ which affects us mentally, physically and spiritually.  I’ve been doing a lot of research recently around the effects of nature on health and wellbeing and how this carries over into our work life.   People who spend time in nature are not only happier and healthier but also smarter and more successful inside the office.  Happy people are 31% more productive, less absent with 23% fewer fatigue symptoms and up to 10% more engaged in their work.  The benefits flow on to business with a happy workforce bringing in 20% higher profits.   It’s a win, win for everybody.

One study showed that staff on long-term sick leave from stress related illness show improvements in functioning and mood after being in a forest.   Even just looking at trees out a window has a positive effect on mood;  workers experience less frustration, more patience, less health complaints and higher job satisfaction.


Employers that invest in staff health and wellbeing can expect increased work performance and productivity, cost savings from higher retention and lower absenteeism, and a happier organisational culture.

So what can you do to bring these benefits of nature into your office space?  Here’s a few ideas.

  • Take your lunch break outside. Go for a walk to a nearby park and lie under the trees or ask your boss for an outdoor sit space to eat.  Get your daily boost of Vitamin D and invite in the sights, sounds and textures in your environment to relax and restore your mind, body and soul.
  • Bring a pot plant to put on your desk. They provide numerous benefits such as cleaning the air, helping to relieve stress, contributing to your creativity and giving your eyes a break from the computer.
  • Add nature to your commute. If you walk or cycle, change your route to include a park.  If you catch public transport, be intentional about noticing nature on your route.  Get on later, or off earlier so you can include outdoor time as part of your journey.
  • Take your next meeting outside or try a walking meeting in a natural space.  Being in nature brings with it better decision making, more creativity and alertness.
  • Turn your desk around so you are facing the window and can give your eyes a rest from the computer now and then.
  • Open the blinds to allow the natural sunlight to flood the room. Or better still open your window to let in the natural (non-airconditioned) air and the sounds of the birds or leaves rustling in the wind.
  • Block out the office noise and listen to nature sounds like running water, bird song and gentle rain on your headphones.
  • Hang up a painting, artwork or photography showcasing nature’s wonders or install a nature computer screen-saver.  Even looking at nature has health benefits too!
  • Have a nature play table in your office with shells, stones, bark, feathers or other things you find, alongside your oil burner decanting a natural pine scent.  Colleagues that visit might linger a while longer!
  • Sweet talk the boss into investing in biophilia as a core design principle in the office or outdoor spaces. For inspiration check out what Google and Ferrari have done.

This Saturday at #StartUpsCoffsCoast I will be launching a new service to promote a nature-based approach to health and wellbeing in the workplace.   This includes Half-Day Corporate Wellbeing Sessions for team-building, planning days and Corporate events; Guided Lunchtime Daily Doses for Staff, and access to Consultation Services to develop and implement Green Wellbeing policies, drawing on the combination of professional expertise at Nature and Wellbeing Australia.   My new look website with more details is on its way very soon.

I hope to see you in nature.  And don’t forget to take the boss with you!

‘The Earth is our Master Teacher’ with Bernard Kelly-Edwards

This week on ‘Talk the Walk’ I sit down with Bernard Kelly-Edwards in the middle of his tiny art shop in the thriving alternative community of Bellingen.   Bernard is surrounded by paintings, expressions of who he is, a local Gumbayngirr man, and symbols of the deep spiritual connection to country that he shares with others.

Bernard began his own journey of self-discovery attending a cultural program called Red Dust Healing and now reaches out to other individuals and groups to support Closing the Gap in cultural understanding.   It is his passion for promoting mental health amongst Indigenous young people using the healing capacity of Miimga (Mother Earth) that is the focus of our conversation today.

His business, BKE Consultancy is a unique mix of multi-media platforms of art, photography, short film, poetry and storytelling.  Bernard brings all these talents, along with skills of deep listening and knowledge of Aboriginal Lore, recognising sight and the feeling of cultural sites, passed down to him.

A few times in this conversation, Bernard speaks of the spirit being, the one with no mouth.  He is describing the image in the painting, he is seen holding here.

This is what we explore in Episode 22 of ‘Talk the Walk’:

  • Bernard’s approach to ‘counselling’ using the tools he has found most effective from his own experience and gifts from Mother Earth
  • What deep listening really looks and feels like, for our own and others’ health and wellbeing
  • Easy practices you can try at home to develop your spiritual connection with Mother Earth and your self
  • The elements of life such as water, animals and wind that make communication and connection possible
  • Lessons for how we are living our lives, from the Earth’s perspective
  • Awareness – Balance – and Integration; Bernard’s 3 step strategy for healing of the planet beginning at home
  • How Bernard uses the concept of perceptual positions to assist individuals to take responsibility in their own healing process
  • Making deadly choices and being in the present moment, using the model of awareness, balance and integration
  • How Bernard works with the triggering emotions of individual’s past traumatic experiences to change belief systems and move people forward
  • Bernard’s sparkling moment – a good news story of healing
  • Bernard’s painting and it’s interpretation of his own spiritual form

Image: Bernard K Edwards

To listen to this episode simply click on the Play button below or listen via the Stitcher App for iOS, Android, Nook and iPad.
Listen to Stitcher
You can also subscribe to podcast and blog updates via email from the Menu on the Home Page.

Don’t forget, if you or someone you know would make a great interview on ‘Talk the Walk’, send us an email from the Contact Page.

We apologise for some of the human-made background noise at the beginning of this interview.   That’s what happens when you are talking with real people on the job in the heart of their community.   Sometimes you just have to go with it.   Enjoy!

Things to follow up after the episode:

Connect with Bernard K Edwards on Facebook

Connect with BKE Consultancy on Facebook

Contact Bernard by email at bkeconsultancy79(at)hotmail(dot)com

“Why I love Trees”:  My Journey of Nature Connection

Today is ‘International Day of Forests’.  It is also the last day of my six month practicum of training with the Association of Nature and Forest Therapy.  Very soon I will be a Certified Guide.  In the last week I’ve been reflecting on this journey and how this all come about.

I think it all starts back in my childhood when I spent most hours outside on the farm in country Victoria.  I have fond memories of the vege garden, looking after animals, bike riding on country roads and driving the tractor for dad.  I didn’t spend much time inside, preferring to generally wander the paddocks amusing myself, kicking field mushrooms or throwing cow pats like discuses. I used to spend hours lying on a big branch in an old gum tree, making up stories in my head about the creatures that lived there.   Nature was my playground.

I’ve always loved playing in trees.

As you do, I left home at 21 thinking there was something better.  I got married young, had a family, bought my first house, travelled overseas and moved to a big city to get a degree and pursue a career.  It was about accumulating lots of stuff.  But Brisbane got crowded and I yearned to get back to a quieter life, so went back to Darwin 11 years ago with my beautiful family in tow.

I was drawn into bushwalking, taking up invitations to hike with friends in Kakadu.  I heard about permaculture and joined a community garden.  I also had the privilege of being out on country with Aboriginal Elders on the Tiwi Islands and an outstation in NE Arnhemland, where I felt, smelt, sensed and heard stories about their human-nature spiritual connection.

Hiking the Jatbula Trail near Katherine in 2017.

I can now appreciate how lucky I was to have been so close to nature as a child, as I find myself coming back around to many of the practices that kept me grounded and healthy.

Over the years while practising social work on the Tiwi Islands, I came to learn about narrative therapy and a groupwork methodology called the Tree of Life.  After sharing these ideas with some of the Tiwi Elders, I came to realise the power of the tree metaphor in helping Aboriginal people tell their problem stories in ways that were non-shaming and safe, as well as strong stories about healing from the ‘storms’ of their lives, working together like a forest.  I discovered that yarning about problems using nature metaphors helps to integrate trauma experiences without retraumatising people.  We used these ways of yarning in counselling, groupwork and family healing bush camps.  I also write a children’s therapeutic book called ‘The Life of Tree’ to help Aboriginal kids open up about their experience of violence in families.

Trees have become important metaphors in my work too.

In 2013, I caught an early diagnosis of thyroid disease and was told I would eventually have to go on medication.  Not accepting this fate, I turned to natural medicine for answers – taking supplements to make up for our mineral-depleted soils, cutting out foods that were contributing to my body’s autoimmune response, quitting my job to de-stress, joining the ‘slow living’ movement, and taking up meditation (although I struggled to make this a daily practice).  By 2016 I had no evidence that Hashimotos disease had ever been part of my life.  Once again, nature had shown me the way.

In the background, I had a growing sense of unease, helplessness and despair at the state of the planet.  I mulled about the future my children would have to deal with and noticed the global trends in increased anxiety, depression and suicide in young people coping with the pressure of modern, domesticated life.  I read about ‘nature deficit disorder’ as a result of children’s technology use and the detrimental affect excessive screen time was having on their development.   Something has to change and quickly.  The earth does not have the luxury of time if we are to repair the damage we’ve done, and at what cost to our own physical and mental health?

Fast forward to April 2017 when I find myself in the wild West of Tasmania.  My girlfriend had to pull out of our planned trip at the last minute because of her mum’s terminal illness.  I’d never travelled on my own before, and I was constantly thinking about my safety out in the wilderness walking alone.  But by the end of my holiday, I had come to enjoy my own company so much, that it took me a while to be around people again.  I was also in awe of the beautiful old growth forests that boasted trees that were more than four hundred years old.  Nature has always been important to my own growth, health and wellbeing.  But this experience took me to a level of nature connection and a sense of freedom, that I’d never experienced before.  I wanted more.  It was shortly after this that I heard about Nature and Forest Therapy (NFT) and decided to train as a Guide in September 2017.

Learning how to be on my own in nature in Tasmania’s wild West.

I experienced an amazing week-long intensive immersed in the Yarra Ranges engaging in mindful walks in nature every day.  NFT is inspired by the Japanese practice of Shinrin Yoku or forest bathing.  While learning the skills of helping others slow down using intentional invitations to connect with nature and ignite the senses, I learnt how to slow myself down even more.  Believe me, it is intensive.  Practising mindfulness every day takes discipline and practice when you are the kind of person that always has multiple projects on the go and a mind that never rests.  After a week, I just wanted to run or go for a long hike.  No more slow!  But seriously.  This is the practice that is going to sustain my health and wellbeing long into the future.  And there are a lot of scientific studies coming out now to prove it.  For me, it’s about finding the balance between living and working in the ‘real world’ and engaging with the ‘natural world’.  As Richard Louv says “The more connected to technology we become, the more nature we need to achieve a natural balance.”

Me and my fellow Guides during our training intensive in the Yarra Ranges.

Over the past six months I’ve learnt a lot about myself – about my ‘edges’ and how to dissolve irrational fears; about how to let go of agendas and trust nature will lead the way; what it means to live out your life according to your values and beliefs even when the chips are down; what it feels like to be part of a community of like-minded folk who also care about the planet and each other; the relief of discovering the beauty in humanity; and finding hope again after experiencing the resilience of nature.  I have a long way to go but I’m feeling much more connected to the more-than-human world than ever before.   On one of my recent Nature and Forest Therapy walks someone said ‘I’ve been practising mindfulness meditation for years, but I’ve never experienced anything like this before.’  I know right?  I’ve been there.  And now as an NFT Guide, I get to witness the personal profound insights others gain on my three hour slow wanders in nature.  I’m also buoyed by the possibility of people being inspired to take action against climate change and in their personal daily habits, because of their renewed sense of connection and care for the planet.  NFT has the power to do this too!

Guiding a Nature and Forest Therapy walk in Nambucca State Forest.

As I come to the end of my practicum I feel incredibly grateful for the support of my mentors, friends and family, the resources that allow me to follow my heart and dreams, and the start I had in life back on the farm that sowed the seeds of nature connection.

Happy ‘International Day of Forests’ to you.  Do your body, mind and spirit a favour.  Get outside, play, explore, skip, make art using nature’s treasures, gaze at water, climb a tree.  Don’t think about it too much.  Follow your instincts.  And when the forest speaks to you….listen.

Love yourself First:  A Valentine’s Day Message

I recently had the opportunity to go out on country with a respected Gumbaynggirr man living and working in the Bellinger Valley.  I’ve come to know him in a short time as a storyteller, photographer, culture man and healer.

Image by Bernard K Edwards, Never Never Creek in the Promised Land

Early in a conversation with him, I commented that one must learn to love themselves first, before they can love others.  Later that day, we are sitting on a fallen tree across the Never Never River in the beautiful Promised Land, looking out over refreshing, crystal clear water gently flowing over the river rocks.  I am reflecting on my happy life and questioning why I should be so lucky to have things always fall my way, while other people are not so lucky.  I’ve never had anything traumatic occur that has changed the course of my life, in fact, quite the opposite – I’ve been able to achieve all the goals I have been able to set myself, without any barriers or hiccups.  Putting aside the fact that my white skin automatically gives me privileges over other cultural groups, I attributed my “success” in life to my parents that had provided a safe, loving, healthy home, surrounded by nature and fresh air on Victoria’s farming country, protected from the worries of the world.  My companion politely pulls me up “do you not think, that YOU have had something to do with it?” and points out the contradiction with my earlier statement – YOU must love yourself before you can love others.  He goes on to share that once we have left our mother’s arms, we are out on our own.  As adults, we are responsible for our own decisions.  The choices we make in life are ours alone and cannot be attributed to our parents.

I think about this in silence as the water trickles below my feet and a tiny blue bird visits a nearby rock.  It would not have been possible to learn how to love myself without the love of my parents to show me that I am worth loving.  But I get his point.  There comes a point as adults when we have to take responsibility for our own choices in life.  This is what it means to love and respect yourself.  To know that YOU are truly worthy of setting the course of your life.  And no one else can do that for you.

I peer into the reflection of the water now cooling my feet.  Water knows how to flow.  It learnt this from mother earth since the beginning of time.  The fallen tree does not prevent the water from doing what it wants to do.  It finds a way to flow through, around, up and over.  And new life springs forth from the rotting tree.

As you reflect on the love that others have provided you this Valentine’s Day, consider what nature can teach you about loving yourself?  What choices will you take today, on the path towards love?  Make a decision today, knowing that the universe has your back!

Image by Bernard K Edwards

“Telling the Stories of our Lives” with Sudha Coutinho

You don’t have to search too far to listen to the stories of despair, destruction or trauma in Aboriginal communities.  These are widely played out in our media.  However if we listen with intention much deeper, we will find something richer and more telling.  The absent but implicit in these stories, are signs of strength, hope and resilience.

Listening in this way is a practice that goes to the heart of Sudha Coutinho’s clinical and community development work.   Sudha trained as an occupational therapist and was drawn to narrative therapy as a way of engaging her clients in the fields of mental health, suicide prevention and training.

I came across one of Sudha’s more recent projects when I was invited to respond to some stories collected as part of the Telling Stories project in Kulumbaru.  Sudha says she has “always been interested in stories- those we tell about ourselves and those others tell about us – and the power in these stories to influence both the storyteller and the listener.”

Sudha also tells a really good story herself.  With over 20 years working in the Northern Territory, alongside and with Indigenous Australians, this episode is one bloody good yarn.

In episode 15 of Talk the Walk, we explore:

  • How Sudha came to be working in the Kimberley, discovering herself and her way in occupational therapy from a narrative perspective
  • Why moving away from the ‘expert model’ to share our own story is essential for relationship building
  • What a genuine cultural immersion looks and feels like
  • Moving from a medicalised mental health/psychiatry model of clinical practice to a focus on social and emotional wellbeing
  • Indigenous concepts of wellbeing which incorporate spiritual and cultural aspects of self
  • Practice as an art, not just a science
  • Sudha and the team filming on location in Kalumburu

    How ‘Telling Stories’ came to be; the intent and thinking behind the project and the narrative methodology behind the approach

  • The digital archives of strength, hope and resilience featuring stories of Kalumburu community; and how these stories were gathered
  • The role and power of outsider witness practices; and the effect this had re-authoring the Kalumburu community story
  • How you can watch the stories from Kalumburu and what to include in a response back to the community
  • Sudha’s biggest challenges commonly shared amongst community development projects and how to think creatively to overcome them
  • Evaluating a narrative project
  • A story about the effect the Kalumburu stories project has had on Sudha’s personal life; and what Sudah loves about narrative practice
  • How listening to difficult stories can actually be transforming in positive ways for practitioners and not always a cause for vicarious trauma or burnout
  • An invitation for you to join the conversation about how you listen to story within your own practice.  Please write a comment below or join the conversation on Facebook.

To listen to this episode simply click on the Play button below or listen via the Stitcher App for iOS, Android, Nook and iPad.
Listen to Stitcher
You can also subscribe to podcast and blog updates via email from the Menu on the Home Page.

Don’t forget, if you or someone you know would make a great interview on ‘Talk the Walk’, send us an email from the Contact Page.

Things to follow up after the episode

Telling Our Stories in Ways that Make us Stronger by Barbara Wingard and Jane Lester

Watch a video and send a message back to the Kalumburu community and the storyteller at the Telling Story project on vimeo

Sudha’s blog about the Telling Story project on ABC Open

Contact Sudha Coutinho at sudhacoutinho(at)gmail(dot)com

Contact the Telling Story project at tellingstoryproject(at)gmail(dot)com