Nature Whispers

Finding Peace in the Wild

This is a sample of what’s in the pocketbook and contains some activities to practice in nature

Enjoy!

Dr. Suzie Dukic

Activities in Nature

Goal – to increase self-awareness of thoughts and physical body

     Nature Connection –The brain is constantly assessing for danger, even if there’s no real danger. When we challenge ourselves to slow the noisy brain, it can feel awkward and uncomfortable at first. Be patient with yourself. It takes practice to get to a place where you feel comfortable being still both physically and mentally. Thoughts like “what if this happens?” or “what if that happens…?” can cause fear, fear causes anxiety, and anxiety can increase heart rate, increased heart rate increases fear (often results in a panic attack). Let’s explore some ways to calm our noisy brain and connect with ourselves and nature.

Quick and Easy: Focused breathing

Focused breathing – slows down heart rate and helps the brain to focus on the present moment. 

Time: At least 2-4 minutes.

Breathe in - count 1, 2, 3, 4, 

hold - 1, 2, 3, 4,

breathe out - 1, 2, 3, 4, 

repeat at least 3 times. 

Before you hit the trail, breathe

Stop along the way, breathe

End of your walk; breathe, recap/process the experience, 

The Big Picture

Find a comfortable spot to sit down.

Look straight ahead and try to see all that is in front of you, trying not to focus on any one object.

When your brain starts generating thoughts to distract you, acknowledge the thoughts and try and return to your focus.

Reflect on what you observed. 

Single Object Focus

Find a comfortable spot to sit down.

Look straight ahead and find something to focus on, (bark on a tree, a leaf or pinecone, a bug, the flow of water, and so on).

During your observation, note the color of the object, the texture, any sounds it makes. In other words, very simple observation of an object in nature.

When your brain starts generating thoughts to distract you, acknowledge the thoughts and try and return to your focus.

Reflection. Some people like to write down their thoughts in a journal or dairy. Others may record their thoughts on their cell phone or other device.

Stop and Smell the Roses: Hiking / Walking 

This is a great exercise for the mind, body and soul.

Before you hit the trail, take a couple of deep breaths.

Once you’re a few minutes into your journey, 

Pause; take 2 or more deep breaths 

While you are breathing, acknowledge gratitude of nature or whatever you feel gratitude for at that moment.

Continue your journey until you’re ready to pause.

Pause; take 2 or more deep breaths

While you are breathing, acknowledge gratitude for yourself.

Continue your journey until you’re ready to pause.

Pause; take 2 or more deep breaths

While you are breathing, acknowledge gratitude for those you love.

These are just a few exercises you can try to calm down your brain and be present in the moment. Being in nature is not a requirement, you can practice this in the comfort of your own home.

Epilogue

     Nature Whispers: Finding Peace in the Wild is the first book in a series that will explore the human condition and our relationship with ourselves, those around us and the natural environment. This series is a part of Pebble Ripple Connection, which is a developing project addressing mental health and connection through community and resources such as book series, podcast, online courses, live monthly community meetings, and a quarterly newsletter.

     A ripple in the water flows out and influences what it meets, just as our thoughts and actions influence others; we can project a positive effect, or we can project a not-so-positive effect. The question is What’s your Ripple?

Definition of Ripple (for the purpose of this project) – noun, an individual’s thoughts and actions put forth into the world.

Be sure to check the website often as we are still in the process of adding resources.

Sincerely,

Dr. Suzie Dukic

pebblerippleconnection.com