tree-3140092_1280

You are the Tree: Simple steps towards more Mindful Grounded Living

by with No Comment AnxietyBurnoutChallenges and strugglesDepressionFeelings and EmotionsHealing with natureHealth and wellbeingMetaphorsMindfulnessSelf CareStressTherapy on the GoWellbeing

Have you ever felt like your mind is racing, dragging you through memories of the past or worries about the future? If so, you’re not alone—and you’re not broken. You’re simply human.

Imagine, for a moment, that your mind is like a river. Floating gently – or sometimes tumbling chaotically – down this river are your thoughts. Each one a leaf, carried by the current. Some leaves glide by unnoticed. Others hook your attention and have you fall into the river with them. Now, imagine yourself as a tree on the riverbank. Firmly rooted in the earth, present and observing. This is your noticing self, the grounded part of you that sees thoughts as they are, without getting swept away.

This simple but powerful metaphor invites us into a different relationship with our minds. Instead of being pulled into the river of our thoughts, we can learn to stand back and watch them float by. This is the heart of Embodied Cognitive-Based Mindfulness Practice. It teaches us to shift our awareness from the chaos of the mind into the grounded stillness of the body. While the mind is often where suffering begins – through looping thoughts, old narratives, fears and doubts – the body is where pain and emotion physically show up. By learning to come home to the body, we can find a place of safety even when our inner world feels turbulent.

As we sit on the riverbank, we start to notice the directions in which the river flows. To the right, the stream pulls us toward the past – this is where regret, shame, and depression dwell. To the left, the current drags us into the future, toward anxiety, worry, and fear. Neither direction is inherently wrong, but both can carry us far away from the only place we have any real control: the present moment.

So what do we do when we realise we’ve fallen in? First, we simply notice the thought. “I notice I’m having the thought that…” is a useful mantra. There’s no need to argue with the thought, change it, or make it mean anything. Then, we unhook from the thought, letting the leaf float away. We return our attention to an anchor in the here and now: our breath, the sensation of feet on the ground, the texture of something in our hand, or the distant call of a bird. Any sensory experience that connects us with the present will do. And then, we sit with what’s happening in our body. Without trying to fix or avoid it, we notice. Tightness, heat, restlessness, heaviness – each sensation is accepted, acknowledged, and observed.

It’s not always easy. Sitting with strong emotions takes courage. But when we stop adding painful mental stories to the discomfort we’re feeling, something changes. Our body becomes a place not of overwhelm, but of truth-telling. Slowly, we might notice a shift – a sensation moving, softening, or even fading. It may be subtle, but it matters.

This practice rests on two key principles: acceptance and non-judgement. Acceptance means recognising that thoughts will continue to arise. Our job isn’t to stop them, but to allow them to come and go like leaves on the river. Non-judgement invites us to treat every thought – even the harsh, self-critical ones – with the same gentle attention. “Ah,” we might say, “there’s that old thought again,” and we let it pass.

Mindfulness isn’t a quick fix or a one-time practice. It’s a returning, over and over again, to what is real right now. It’s noticing when we’ve been swept away and choosing to come back home – to our breath, to our body, and to the solid ground of the riverbank.

You are the tree. Steady. Rooted. Observing. Let the river flow.

forest bathing1

Everything you Need to know about… Forest Bathing!

by with No Comment Eco-social workEcotherapyForest bathingHealing the planetHealing with natureHealth and wellbeingMindfulnessMother EarthNature and Forest TherapyRelaxationSelf CareShinrin YokuSocial and emotional wellbeingStress

What is Forest Bathing?

FB is a nature connection practice inspired by the Japanese where it is called Shinrin Yoku. The Western Culture has also taken the practice and uses the terms forest therapy or nature therapy.

It’s not about getting wet.

The idea is to fully immerse yourself in nature and to bathe your senses.

Put simply it is about taking a slow mindful walk in nature, breathing in the forest air, sitting and observing, and developing an emotional connection to the forest.

It is different from hiking – where the pace is faster and you miss a lot of what is going on around you.  It is also different from a naturist walk – where you might be identifying and naming particular species of fauna or flora.

A forest bathing or nature therapy walk covers less than a kilometre over a 3 hour time frame.  Its aim is to help people slow down and take a break from the stresses of daily life, and to appreciate things that can only be noticed when moving slowly.    Some people describe it like doing meditation or mindfulness in nature.

How do you do it?  What do you actually do?

So my role as a Guide is to open the door for participants, knowing that the forest will provide exactly the kind of medicine they need.  I do this by issuing a series of invitations, that participants can choose to take up if they feel comfortable.  We always start with a guided meditation bringing people’s awareness to all their senses, and finish with a tea ceremony ideally using plants harvested along the trail.  What happens in between, depends on what kind of environment we are in and what else is might be happening around us.

After each invitation, we come together as a group to share our experience, as much as we want to reveal, about what we are noticing within the environment or within ourselves.

We have a saying that the forest is the therapist, the guide just opens the door.  Basically we make it easy for you to drop in to a relaxing and mindful space.

What evidence is there to say that it works?

The Japanese have been studying the effects of forest bathing since the 1980’s when it became a public health initiative, in response to the number of people that were basically working themselves to death.  It was based on the principal that spending time in the forest was beneficial to health.  To prove it, the Japanese ran a number of studies to evaluate the effects of walking in urban environments compared to the forest.

What they discovered was an antimicrobial organic compound called phytonicides that are given off by evergreen trees such as pines and eucalypts.  When you go on a relaxed forest therapy walk breathing in these phytonicides, your blood pressure drops, your cortisol level (or stress hormone) reduces, and heart rate variablilty improves.  Phytoncides, are natural immune boosters which increase the natural kill cells in our body, which have been associated with fighting cancer. 

Other research has shown that being in nature:

  • Reduces depression and anxiety
  • Makes us more calm, focused and creative
  • Improves our mood and sleeping habits
  • Helps us to recover quicker after surgery or illness

In Japan and Korea, doctors now offer ‘green prescriptions’ for their patients to go walking in a Certified Forest Therapy trail.  Other countries such as America are also working towards this in their health system. It’s starting to be talked about slowly in Australia but we are a long way off adopting this as a ‘go to’ prescription for mental health.

Why do we need forest bathing?

1.  It’s part of our true nature

Our species evolved in forests. We spent the first several million years of our existence in them. Then we invented cities. Suddenly, while our genes are still optimized for the forest, our bodies live in the busy, stressful conditions of modern civilization. 

Richard Louv has also used the term nature deficit disorder to describe the problem of children spending much less time in nature based outdoor activity, which is having a detrimental impact on their development.

2.  Our own health and wellbeing

We have rates of mental health problems that are out of control.  Over 50% of people are stressed at work.  And 1 in 5 of us will go on to experience a mental illness.  Many physical illnesses and disease can also be linked to stress as an underlying cause.

There is lots of scientific evidence to show that being in nature lowers stress levels and boosts immunity to fight infection and disease.

3. To address the Global climate problem

Humans have become so separate from nature that there has been little regard to how we treat the earth.  I believe that if we are more closely connected to the natural world, we are more likely to want to care for and protect it.

So rebuilding our intimate connection to the forest again, will ultimately lead to the healing of the planet and of course, our own health too.

Why go with a guide?  Why not on your own?

Some people find it really hard to slow down and they need someone to show them the way.  Just like yoga, meditation or working out, Shinrin Yoku is a practice, that a Guide can help you develop and integrate into your everyday experience. 

I guess one way of looking at it is… you could ask your partner for a massage, but if you want a really good massage from a trained, experienced person, then you go to a massage therapist.

In saying that, I am all for, more people getting out in nature more often.  If people would like some ideas on how to incorporate nature connection in their life every day, I encourage them to get in touch.  Subscribe to my newsletter and I will send you a free e-book of Nature Therapy invitations you can use on your own private forest bathing experience.

Where can I try it?

From time to time I offer public Nature Therapy walks or you can book a private walk with a group of friends, work colleagues or an intimate experience with your partner. I also offer forest bathing as a Corporate Wellbeing experience for small teams who want to promote health and wellbeing in their workplace.

Get out in nature.  It not only feels intuitively good for you.  But science says it’s so. 

cauliflower brain

Feed Your Brain and Feel Better

by with No Comment AnxietyDepressionDietHealing with natureHealth and wellbeingMental healthNutritionSelf CareWellbeing

Did you know that up to 40% of the nutrients you eat goes into feeding your brain? 

The food you eat not only fuels your physical health but new research shows it affects our mental health too!

Is your brain foggy and lethargic, ruminating and making you feel depressed, or overactive and anxious?  So what is it you are putting into your body?  If we’re really going to make a difference in how we feel and think, then we have to look at what we are feeding our brain.

We need to start taking a different approach to treating mental health, because medication alone is not the answer.  If it were, then we wouldn’t be having a global mental health crisis right now. Globally, the number of people taking antidepressants, anti-anxiety and anxti-psychotic medication has doubled over the last five years to 17 percent of the adult population.  

So I want to shine the light on nutrition to improve your mental health.

You’re not going to like what you read because this requires a move away from ultra-processed foods which are usually cheap and convenient.  The Western diet is typically high in calories, refined grains and sugar, heavily processed, high in chemicals and low in fresh produce.  These foods are packed out with ingredients like starch, vegetable oil and sugars along with additives like colours, flavours and emulsifiers so they are cheap to buy but offer no nutritional goodness.

So what is it your brain actually needs so that it can function at its best and having you thinking and feeling great?   Fish oil is a rich source of omega-3 fatty acids that are key to good brain function.  But the real jewels for a mentally healthy diet I want to introduce you to are micronutrients.  Unlike their much bigger cousins’ macronutrients – carbs, proteins and fats – micronutrients are vitamins and minerals.

Minerals are the stable chemical compounds like calcium, phosphorus, magnesium and potassium and the trace minerals like zinc, copper, iodine and selenium.  Vitamins are organic compounds which are generally not made in the body, we have to consume them through plants.  There are about 15 essential vitamins with a variety of letters and numbers which you are probably familiar with. 

Most of us are not getting all the necessary micronutrients from real foods that is needed for a mentally healthy brain!  In a recent US study, 94 % of the US population did not even meet the daily requirement for Vitamin D, 89% for Vitamin E, 52% for magnesium, 44% for calcium, 43% for Vitamin A and 39% for Vitamin C.   Could this be the reason why so many of us are struggling with depression and anxiety?

So what is it about these micronutrient little gems that is so key to our mental health?  Well, this is where it gets a little complex because it is about understanding a bit of brain chemistry.

Micronutrients are key to our brain being able to make neurotransmitters such as serotonin, you probably know as the ‘happy hormone’.  It’s the chemical that contributes to our feelings of wellbeing, stabilizes our mood and plays a role in regulating our sleep, learning, memory and appetite.   Without it, we feel depressed.

Micronutrients are also vital in assisting the mitochondria, or energy organelles of your cells to make adenosine triphosphate (ATP). The citric acid cycle, also known as the Krebs cycle, produces ATP and is completely dependent on micronutrients to function.

Take a close look at how many micronutrients are involved in this cycle? Mind blowing.

But wait there’s more.

“In every organ of our body, including our brain, compounds or chemicals go through multiple conversions.  So from chemical A to chemical B.  It’s that simple.  And to make that conversion work, you need enzymes and cofactors.  Consider enzymes as the tools needed to assemble a car.  The enzymes are the tools used to build the car, but they are dependent upon having plenty of factory workers.  Without the workers, the assembly just won’t happen, but with more of them, assembly will go faster.  Minerals and vitamins are your factory workers.  So in other words, you need to feed your brain a steady supply of micronutrients to provide the co-factors needed for brain metabolism to happen.” (Rucklidge)

So let’s use our happy hormone as an example.  We need to consume the chemical tryptophan in order for it to convert into the neurotransmitter, serotonin.  And in order to make the conversation, we also need iron, phosphorus, calcium and vitamin B6.  For serotonin to breakdown we need niacin and riboflavin, as well as molybdenum.  Other steps required for the breakdown of tryptophan, requires calcium, potassium, iron, zinc, copper, thiamine, riboflavin and niacin.  So all up there are 11 micronutrients required for three steps in the chemical pathway of converting tryptophan to serotonin.  Complex isn’t it?  Makes you wonder what happens when one or more of these crucial ingredients is missing from our diet?  Is it no wonder so many of us are depressed when our diets are so poor?

These same types of complex metabolism processes are required to make all neurotransmitters. Dopamine, the pleasure hormone, which requires the amino acid tyrosine may have a role to play in the diagnosis of schizophrenia, ADHD and Parkinsons Disease.  GABA, the relaxing chemical, is responsible for slowing down the brain and central nervous system, creating a sense of calm, lowering anxiety and reducing mental and physical stress.  So the key message here is, we need a broad range of micronutrients in order to optimize brain metabolism and function, to operate at our physical and mental best.

So now you know why and how micronutrients are like gold for our mental health, you probably just want to know what specific foods you should be eating.  Well, here is one list.  It is considered to be the most micronutrient-rich anti-depressant foods, according to psychiatrists Laura LaChance and Drew Ramsey beginning with the most beneficial.

Animals Foods
Oyster
Liver and organ meats
Poultry giblets
Clam and muscles
Octopus
Crab
Goat
Tuna
Lobster
Rainbow Trout
Salmon
Herring
Emu
Snapper

Plant Foods
Watercress
Spinach
Mustard, turnip or beet greens
Lettuces
Swiss chard
Fresh herbs
Chicory greens
Pummelo
Peppers
Kale or collards
Pumpkin
Dandelion greens
Cauliflower
Kohlrabi
Red cabbage
Broccoli
Brussel sprouts
Paw Paw
Lemon
Strawberry

Other research has shown increasing foods high in tryptophan like milk, turkey, chicken and oats reduces depression risk, and maintains appropriate melatonin levels, which aids a good night’s sleep.

Research shows that the Mediterranean diet stacks up well against the criteria for better brain health, rich in vitamins, minerals and essential fatty acids.  How would your diet stack up?  Are there some small changes you could make to improve your mental health, decrease the impact of stress on your body or reduce depression and anxiety?

I look forward to sharing more resources with you as we explore the role of nutrition in mental health.  If a holistic approach to mental health appeals to you, then you may like to check out my services.

References: 

Antidepressant foods: An Evidence-Based nutrient profiling system for depression, Laura LaChance & Drew Ramsey, 2018

The role of Vitamins and Minerals in Energy Metabolism and Well-Being, S. Huskisson, S. Maggini & M. Ruf, 2007

The Better Brain: The New Science of Treating, Anxiety, Depression, ADHD and Other Mental Health Disorders With Nutrition, Bonnie J Kaplan & Julia J Rucklidge, 2021

Mental Health and Nutrition, edx course, University of Canterbury, J. Rucklidge

australian outback

‘Connecting in Time and Place’ With Michelle Bates

by with No Comment Children's voicesCommunity WorkCulturally Fit Social WorkersHope-Focused Social WorkInspiring StoriesNarrative therapyNarrative work with Aboriginal communitiesPodcastRemote social workSelf CareSocial Work with Indigenous communitiesStorytellingStrengths and ResilienceStrengths-based practiceWorking with Children

Michelle Bates had spent most of her life in Sydney’s South West raising a family, but something else was calling her to the outback.  Moving to Tennant Creek for a short stint helping Aboriginal people understand and implement the National Disability Insurance Scheme Plan, Michelle found herself putting down roots after falling in the love with the colours, the country and the stories of the Warumungu people.

Among her various roles in Tennant Creek, Michelle is a counsellor and narrative practitioner, advocate, mentor and leader.  She volunteers at the Paterson Street Hub, a collective space in the main street of Tennant Creek which offers safety and opportunities for learning, sharing and contribution.  This is a delightful interview of what its like to fall in love with a place and do the work that you really love.

In Episode 34 of ‘Talk the Walk’ we explore:

  • What drew Michelle to Tennant Creek to find an anchored adventure and what keeps her there
  • The history of Michelle’s connection to working towards systems change and living well in community together
  • The impact of connection to place and the role of nurturing women on Michelle’s early life and its resonance in remote Australia
  • A narrative project unearthing the wisdom of Aboriginal children in story and play, witnessed by important adults in their lives
  • What it means to children to uncover stories about the things that are important to them in childhood 
  •  An opportunity for listeners to provide outsider witness responses to the stories of Tennant Creek children
  • Key values and qualities needed to work with children in remote communities
  • The story of Patterson St Hub, a thriving inspiring gathering place for community members
  • The challenges of living and working remotely and how struggles become rich opportunities for growth
  • The small sparkling moments of resistance that makes Michelle’s day
Listen to Stitcher

To listen to this episode simply click on the Play button below or listen via the Stitcher App for iOS, Android, Nook and iPad.

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

Michelle’s Masters project through The Dulwich Centre (link to be provided when available)

Patterson St Hub, Tennant Creek website

Patterson St hub on Instagram

Michelle Bates on Instagram

Connect with Michelle Bates on LinkedIn

Email Michelle at michelle.bates@ymail.com

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Mindfulness made simple

Coping with Uncomfortable Feelings: Embodied Mindfulness Made Simple

by with No Comment Feelings and EmotionsHealth and wellbeingMindfulnessSelf CareStressTherapy on the GoWellbeing

I invite you to imagine putting on a pair of sunglasses, metaphorically of course.  These glasses have blue lenses that reflect judgement and criticism.  While wearing these glasses you only notice how bad you feel, think how hopeless you are, and leave you wanting to push away uncomfortable feelings.  It is really hard to notice anything good at all.  These are the glasses our human brain wants to reach for first without too much thought about it.

Now I invite you to put on a different pair of sunglasses that help you look through yellow lenses of compassion and kindness.  While wearing these glasses you still notice the ‘bad’ feelings, but they help you see its okay and it’s normal, and allow you sit in uncomfortable feelings with acceptance until they pass.  You also notice feelings like joy and pleasure, and relish them.  These are the glasses we can wire our human brain to reach for first, through the practice of mindfulness.

There are some problems in life that are hard to shift and might be out of our control.  Mindfulness won’t make these problems go away, but it will change the way you look at things.  From time to time, we are also going to have uncomfortable feelings arise like anger, sadness, jealousy, shame, guilt, pain and hurt.   I don’t necessarily consider these negative or bad feelings.  They are part of the human condition and serve a purpose.  When they arise, we can choose to allow our brains to put on the glasses of judgement and criticism, or the glasses of compassion and kindness.

Mindfulness does not have to become a burdensome new thing you have to schedule into your already busy day.  You can still keep doing those things but just wear a different pair of sunglasses doing them!   But it does take practice because our human brain wants to default to the negative.  You will have to consciously keep swapping glasses until your brain gets the message that you want to wear the yellow glasses right now not the blue ones.  

So you notice an uncomfortable feeling arise.  You start making judgements or criticise yourself for feeling this way.  You realise you have the blue glasses on.   Now what?  How do we do this mindfulness stuff?  Okay, time to put the yellow glasses on.

  1. Tune Out.  At the first sign of an uncomfortable feeling or sensation in the body, it helps to become grounded.  Notice what is happening externally in the environment around you.  Using all your senses, explore what you can see, touch, hear, smell and even taste. 
  2. Tune In.  Now take your mindful presence inside by noticing your breath.  Observe how the breathe moves in and out of your body.  Notice what you feel in your body.  What feelings or sensations are arising?  Where in your body are they sitting? 
  3. Stay With.  Bring you awareness one at a time to each of these body sensations.  How strong and how big is it?  Does it have a colour, shape, texture?  What temperature is it?  Does it move?  What else are you noticing?  This is all about observation without judgement.  Get to know this feeling or sensation as if you are a detective having to write a factual report on what you find.
  4. Breathe.  Take a deep breath and send this air into this part of the body you are focusing on.  Allow the air to create some space around this sensation.  Keep breathing just observing what this does to your body. 
  5. Notice.  Keep focusing your awareness on this sensation as you mindfully breathe and simply observe what changes.  Stay with the experience and see where it takes you.  Do you notice a shift of some kind?  How does it feel now?  How is the whole of your body responding? 
  6. Reflect. When you are ready, bring yourself back slowly from your internal focus of attention to the external environment.  Use your sense of touch, sight, sound, smell and taste to bring yourself back.  What are you noticing about this experience?  What is different now or new?  What have you learnt?

Warning:  Please don’t despair, if you notice unhelpful or uncomfortable thoughts arising during this exercise.  The brain will try many times to distract you.  That’s perfectly OK.  Just don’t get caught up in the thoughts or let judgement or criticism take over.  Simply acknowledge the thought, allow it to float away and bring your awareness back to whatever is the current focus of your attention – be it your sensory experience, the breath moving in and out, or the sensation in your body.  The more we do this, the more we develop our mind muscle so it eventually learns your preference for wearing yellow sunglasses.

In short…

My favourite place to practice mindfulness is in nature.  The sound of birds, the smell of the salty sea or the touch of the grass on your feet can be beautiful focus points to ground us before stepping into the journey inside. 

So next time you feel emotion rising inside, step outside.

meditation in nature

Mindfulness in Nature: Meditation for those who can’t meditate

by with No Comment Eco-social workEcotherapyHealing with natureHealth and wellbeingMental healthMindfulnessNature and Forest TherapyRelaxationSelf CareStressTherapy on the GoWellbeing

I am writing this on the banks of the Macleay River in Kempsey.  I feel a few gentle raindrops hitting the back of my neck.  I smell the manure of the resident ducks wafting in the air.  I hear the sound of the breeze whistling through pine needles.  I see ripples of sunlight and reflection dancing over the water.  I pick up a lonesome goose feather, run it across my cheek, and wince with the tickle.  The cut grass feels prickly on the backs of my legs.  This is mindfulness; what it feels like to be in the present moment, just noticing what is around me and the effect it has on my body. 

I notice that which brings the most pleasure and choose to linger in those sensations a bit longer.  Some would say we have lost the art of how to feel pleasure deeply, that somehow it is indulgent and we should move onto the next thing quickly for instant gratification.   

A sensory experience on the banks of the Macleay River, Kempsey

In my mental health counselling practice, I come across a lot of people who struggle with meditation.  They have been told to do it by well- meaning health professionals to cope with the stresses of daily life, anxiety or depression.  But they often feel they can’t do it or at least sustain it.  Some of us are just not born to sit still with our legs crossed on the floor humming a mantra.  And the simple fact is, you don’t need to.  The same kinds of relaxation and mind stilling effects can be gained by spending time in nature, mindfully and with intention.  Nature helps us to turn our brains off and just be. 

Often what brings people unstuck is the constant invasion of thoughts or feelings that arise during meditation.  The voice of anxiety or depression definitely doesn’t want you to enjoy yourself.  I know I struggled with this for many years, wondering if I was somehow doing it wrong or failing.  I gave up and came back to it later in life when stress was impacting seriously on my health.  Know that it is OK to have invading thoughts and feelings.  Rather than push them away, welcome them.  Then gently bring yourself back to the focus of your attention.

The focus of our attention does not have to be breathing, counting to ten, or repeating a mantra.  It can simply be bringing your awareness to the natural environment using all your senses.  Give yourself permission to enjoy that bird song, watch that butterfly, breathe that ocean air.

Let’s try it now.  (You may like to record the following script on your phone, with gentle pauses or have someone guide you.)

I invite you to find a spot in nature where you can sit, stand or lie down without being interrupted.  Allow yourself to just take in your surroundings and notice what is around you.
If you feel comfortable doing so, close your eyes.  If not, you can lower your eyes to the ground and gently soften your gaze.
Take a moment to tune into your body.  Notice if there is a part of you that is a bit tight or tense.  Without making judgement, just give your body what it needs to feel relaxed.  This could be a stretch, a deep breath, a wriggle or shake.
When you’re ready, bring your attention to the part of your body that is connected to the ground.  Notice how it feels just to be supported by the earth.  Notice the feeling of gravity and what it is like to be pulled gently towards the earth.
You may find that you are distracted by thoughts or feelings.  This is okay.  When you notice them, acknowledge them and let them float gently away again, like a leaf in the wind. 
Now bring your attention to your sense of touch.  Hold your hands out in front of you and notice the sensation of the air on your skin.  You may like to explore the variety of textures on the ground around you.  If there is a particular sensation of touch that feels pleasurable to you, invite it in for a minute.
Turning your attention to your hearing, notice what sounds are around you.  Notice the variety of sounds, what is furtherest away, what is closest to you and what is filling the gap in between.  You may notice the sounds are interacting with each other, like a chorus or symphony.  Exaggerate the sound of your own breathing to see if you can blend it in with this rhythm.  Perhaps there is a sound which is giving you the most pleasure.  Allow it to penetrate your being.
Breathing in through your mouth, see if there is a taste to air.  Notice the texture or quality of the air.  If you’re feeling a bit cheeky, poke out your tongue and turn your head in different directions to see what changes.  Breathing in through your nose, notice what smells are being offered.  Move your head in different directions to notice what changes.  Give yourself permission to linger longer in the smell that is giving you pleasure.
Before opening your eyes, imagine your eyes are like the sun popping over the horizon on a brand new day.  When you are ready, open your eyes slowly, low at first and gently moving skyward.  Notice what comes into your awareness.

Journalist and author, Christine Jackman practises mindfulness in nature on the Coffs Coast.

You may like to reflect on what you are noticing about this kind of mindfulness meditation?  What are you noticing in your body, in your mind, in your mood?  What are you noticing in your surroundings that you have not observed before?

To me, a mindfulness practice in nature feels like ‘coming home’ to my true nature.  It’s a way of being that has been practiced by our ancestors since time immemorial. 

For more ways of being truly present in nature for good health and wellbeing, check out my Nature Therapy e-book.  It’s free when you sign up to my newsletter.

nature therapy; don't be afraid

3 Reasons Why Nature Therapy shouldn’t scare you!

by with No Comment EcotherapyForest bathingHealing with natureHealth and wellbeingNature and Forest TherapyRelaxationSelf CareShinrin YokuSpiritual practicesWellbeing

There has been a long running discussion amongst Nature and Forest Therapy Guides in Australia about what to call our practice.  We have been trained in nature and forest therapy, yet many are preferring to use words like nature connection, forest bathing or shinrin yoku, because they think that people are put off by the word ‘therapy’.  Perhaps it conjures up images of sitting on a couch, while someone delves into your psyche.  Therapy is something you do when you have a mountain of problems you can’t solve on your own, right?

Instead of running away from using the word ‘therapy’ to describe our practice, I believe we have an opportunity to change perceptions and challenge stereotypes.  I argue that nature therapy is for everybody, whatever stage of life, however well functioning (or not) they may appear.

1.  There are lots of therapies that aren’t scary

Therapy is nothing to be afraid of.  If that were so, then we would also run the other direction if offered massage therapy, aromatherapy, yoga therapy and beauty therapy.  But no.  We can’t seem to get enough of these.  You can safely add nature therapy to your list of nourishing and empowering practices for your body, mind and spirit.

2.  We are not going to ‘do’ anything to you.

Nature and Forest Therapy Guides are not going to ‘do’ any therapy on you.  In fact, it is a practice which requires less ‘doing’ and more ‘being’.  If anyone is going to ‘do’ anything to you, it is the forest.  The Guide just opens the door for whatever medicine the forest has for you to discover for yourself.  The potential is there for nature to change the way you think or feel about things, if you are open to slowing down and listening.  To help you on your reflective journey, you will have the opportunity to share what you are noticing in nature, with the other participants on a Guided walk.  You can even enjoy nature therapy on your own, at your preferred pace, in your own backyard.  We believe you are the expert in your own life.  Nature is a powerful friend in discovering your true nature.  We don’t need to ‘do’ anything to you.

3.  Nature Therapy is for everyone

Therapy is an activity that is designed to have ‘therapeutic’ benefits.  ‘Therapeutic’ is defined as “having a good effect on the body or mind; contributing to a sense of well-being.”  Nature therapy is an experience that brings a huge range of scientifically proven benefits to your health and wellbeing.  That’s good for everyone, not just for people who are unwell.  I’m a big believer in disease prevention and in that vain, nature therapy should be part of everyone’s daily lifestyle, along with sensible eating and exercise.

 

Let’s normalise therapy, so everyone wants to do it.  Tell your friends ‘you’re getting your daily dose of nature therapy’.  It’s the most natural thing in the world you can do.  I mean ‘be’.

Lucy is a Certified Guide with the Association of Nature and Forest Therapy.  She offers Guided Nature Therapy Walks in the Nambucca Valley and Coffs Harbour region.

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Nature and the Imagination: Partners in Relaxation and Mindfulness

by with No Comment EcotherapyFeelings and EmotionsHealing with natureHealth and wellbeingMindfulnessNature and Forest TherapyRelaxationSelf CareSocial and emotional wellbeingSpiritual practicesStressWellbeing

I am wondering about the power of nature imagery as a tool for relaxation.  Not everyone has access to beautiful landscapes or nature at their back door.  Access to the outdoors may be limited by mobility or circumstances.  Some of us live in cities where green space is lacking.  Recent studies show that prisoners watching nature documentaries are less aggressive and violent, so we know that one doesn’t need to actually be outside to receive the healing benefits of nature.

I am thinking about a refugee whom I support on Nauru in indefinite detention, who is unable to get outside due to chronic pain and continuing trauma.  He recalls fond memories of being a lifeguard on a beach before the detention centre was closed and all services were withdrawn from the island.  I have been trying to work with him to visualise that special beach in his mind.  This is challenging given the circumstances he finds himself, in chronic pain and confined to his room.

I think there is real value in present moment situations of chronic stress, depression or anxiety, to call upon nature as our friend to induce a state of relaxation.   To bring a sense of calm to the amygdala, activated by the sympathetic nervous system.  To reduce the negative effects of rumination on mood and wellbeing.  To open up a space to breathe while the unpleasant feelings pass.

We know that the brain cannot tell the difference between sitting in real nature or imagining a landscape in our mind.  The same physiological and psychological benefits of stress reduction are experienced in both of these situations.  So just by thinking about your favourite safe place in nature is enough to produce the required relaxation response.

Here are some simple instructions for a Tree Visualisation meditation, I gave recently at a Nature Therapy talk I did with cancer patients.  Another option is to have a basket of nature objects such as shells, stones, pine cones, leaves, feathers, gum nuts and other interesting objects.  Just holding one of these treasures in your hands with eyes closed, eliciting all the senses to engage with it, can bring forth a range of mindful responses.  Both of these activities elicit strong memories for people, of places they have been before, of experiences they have had and of traditions or rituals held precious.  I watch their faces as anxiety or fear is replaced by instant comfort and joy.

As quickly as the stress response is triggered, the brain has the power to bring a state of relaxation and calm to us.  Nature and the imagination are perfect partners to try this out for yourself!

Alanna Audus

“Coming From a Place of Not Knowing” with Alanna Audus

by with No Comment BurnoutChallenges and strugglesColonisationCulturally Fit Social WorkersCulturally sensitive therapeutic toolsDecolonising social work practiceEthics and valuesHealing from TraumaMetaphorsNarrative therapyNarrative work with Aboriginal communitiesNT Emergency InterventionPodcastRemote social workSelf CareSocial Work with Indigenous communitiesSocial Work with passionStarting out in Indigenous social workWorking with Metaphors

There is something to be said about social workers who are graciously willing to tell their story, just 12 months after diving into their remote social work experience.  Still in the midst of a giant learning curve, Alanna Audus joins me on Talk the Walk to share the ups, downs and delicious highlights of her beginnings in Alice Springs.  Alanna is a newcomer to narrative therapy and is delighted with the way her somewhat ‘kooky’ conversations with people are beginning to shape their lives for the better.  She works as a generalist and victims of crime counsellor for CatholicCare NT with some of the most marginalised Aboriginal people in Australia.

This conversation is as delightful as it is authentic.  So be warned, Alanna’s heartfelt generosity may inspire you to pack up your city life and go bush.

On episode 27, we explore:

  • What led Alanna to pack up all her belongings and head to Alice Springs
  • What it’s really like starting out in social work with no prior experience working with Aboriginal and Torres Strait Islander peoples
  • Alanna’s unique story which has influenced her passion and drive for social justice
  • A ‘fly on the wall’ account of Alanna’s approach to counselling, starting out in narrative therapy
  • Why relationships are at the heart of Alanna’s practice and feeling okay about not knowing
  • The rich conversations that transpire working with metaphors
  • Methods of narrative documentation such as letter writing which record people’s processes of acknowledgement and achievement, and what difference this makes to clients
  • Struggles and challenges Alanna has faced in her first year in a remote community and the notion of ‘doing therapy on yourself everyday’
  • The influence of nature and the raw environment on Alanna’s self care, allowing her to do high intensity social work
  • Reflections on resilience in ourselves and our clients
  • The people, institutions and the influence of radical politics that have shaped Alanna’s social work practice framework and life
  • Reflections on the NT Emergency Intervention more than a decade on, a continuation of ongoing oppression and disempowerment which began with colonisation
  • Words of wisdom for other social workers considering the move from big city to remote outback and avoiding burnout
  • A sparkling moment from Alanna’s last week

To listen, simply click on the Play button below or listen via the Stitcher App for iOS, Android, Nook and iPad.
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Contact Alanna on alanna.audus(at)gmail(dot)com

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forest bathing

3 Reasons Why You Should Go Forest Bathing

by with No Comment Bush therapyEco-social workEcotherapyForest bathingHealing the planetHealing with natureHealth and wellbeingMindfulnessMother EarthNature and Forest TherapySelf CareShinrin YokuSocial and emotional wellbeingSpiritual practicesStressTherapy on the GoWellbeing

First of all, you might be wondering what exactly is forest bathing?

Forest bathing is a nature connection practice inspired by the Japanese where it is called Shinrin Yoku.

It’s not about getting wet.

The idea is to fully immerse yourself in nature and to bathe all your senses (more than 12 of them!).

Put simply, it is about taking a slow mindful walk in nature, breathing in the forest air, sitting and observing, and developing an emotional connection to the forest.  It is different from hiking, where the pace is faster and you miss a lot of what is going on around you.  It is also different from a naturist walk, where you might be identifying and naming species of fauna or flora.

A Forest Bathing walk covers less than a kilometre usually over two or three hours.  Its aim is to help you slow down and take a break from the stresses of daily life, and to appreciate things that can only be noticed when moving slowly.    Some people describe it like doing meditation or mindfulness in nature.

So now that we know what it is.  Why on earth would we want to do it?

1.  Forest Bathing is Part of Our True Nature

Humans evolved out of forests.   Our species spent millions years of in development within these ecosystems.  Then our world experienced rapid industrialisation and we moved into cities.  While genetically our bodies are optimized for the forest, we are now trying to survive in the busy, stressful conditions of modern civilization.

Our separation has caused what Richard Louv terms, ‘nature deficit disorder’.  He argues that our children are spending so much less time outdoors than previous generations, it is having a detrimental impact on their development.

Rather than seeing ourselves as separate from nature, we must remember, we are nature.

2.  Forest Bathing Promotes our Health and Wellbeing

In the Western world, rates of mental health problems are out of control.  Over 50% of people are stressed at work.  In Australia, 1 in 5 of us will go on to experience a mental illness.  Many physical illnesses and disease can also be linked to stress as an underlying cause.

The Japanese have been studying the effects of forest bathing since the 1980’s.  What they discovered was an antimicrobial organic compound called phytonicides that are given off by evergreen trees such as pines and eucalypts.  When you breathe in phytonicides, your blood pressure drops, your cortisol level (or stress hormone) reduces and heart rate variablilty improves.  Phytoncides are immune boosters which increase the natural killer cells in our body, associated with fighting cancer.

Other research has shown that being in nature:

3.  Forest Bathing Addresses Climate Change

I know, it’s a big call.  But I firmly believe that if we are more closely connected to Mother Nature, we are more likely to want to care for and protect it.  Ours is a reciprocal relationship.  When the earth is sick, so are we (see point 2).  We need healing and so does our earth.

Humans have become so separate from nature that there has been little regard to how we treat the earth.  It has been seen as a collection of resources to be exploited for our benefit.  On a guided forest bathing walk, there is particular attention paid to the practice of reciprocity.  In supporting the development of human-nature relationships, we foster the role of humans as givers, as well as receivers.

People who engage regularly in forest bathing practices, tend to spontaneously find themselves engaging in place tending on a personal level or want to get involved in environmental activism at a macro level.

So rebuilding our intimate connection to the forest again, will ultimately lead to the healing of the planet and of course, our own health too.

If one or more of these reasons has inspired you to try forest bathing, then feel free to join the Japanese where is it called “Shinrin-yoku” (森林浴), the Germans practising “Waldtherapie”, the Koreans engaging in “Sanlimyok (산림욕)” and of course, the Australians, Americans and Europeans, where we use the terms “nature and forest therapy”.

If you are in the Central Gippsland region, you can join me on your very own private Nature therapy walk.  Or you can find other Certified guides in Australia here and elsewhere in the world here.

Happy Forest Bathing!