Category: Writing

A collection of articles and writing.

  • Harvesting Wisdom: A Gentle Introduction to Winter’s Gifts

    | 7 Min Read |

    Embracing Nature: Boost Your Well-Being by Harvesting Seasonal Wisdom

    As November unfurls and the air grows crisp, we find ourselves on the cusp of a seasonal shift, heading into the holiday season. It’s a time of transformation, where nature invites us to pause amidst the anticipation and busyness.

    Ever noticed how an instant calm washes over you as you step into a serene park or forest?

    This transition into winter offers us an opportunity to reflect on our year and it’s lessons and uncover nature’s gifts for our mental and physical well-being.

    Nature as a Teacher

    Nature serves as an unassuming mentor, its lessons profound. By attuning ourselves to the world around us, we can uncover teachings that resonate deeply with our experiences. The concept of harvesting wisdom involves consciously observing and internalizing these subtle lessons, allowing them to nurture our minds and spirits.

    The transition from autumn to winter is particularly laden with metaphors and wisdom. As leaves relinquish their hold on branches, they mirror the practice of letting go. The trees, now bare, stand resilient against the biting cold, embodying strength and perseverance. The stillness of winter landscapes invites us to find peace amidst chaos and appreciate the beauty in simplicity.

    How does this Help Us?

    One of the most valuable lessons nature teaches us is about Embracing Transitions and Adaptability. Nature’s cycles exemplify resilience and adaptability. Trees shed their leaves to conserve energy during the colder months, demonstrating a strategic and graceful adaptation to changing circumstances1. Such practices are reminders of the importance of flexibility and prudent energy management in our own lives.

    Stillness and Reflection
    Winter’s stillness offers an opportunity for introspection. The peaceful landscapes, often blanketed in snow, echo a sense of calm and reflection. This mirrors our own need for mental quietude, providing us with a space to contemplate and realign our thoughts.

    Mental Health Benefits

    But these aren’t just metaphorical observations; there’s scientific backing to the Mental Health Benefits derived from nature. Nature’s therapeutic effects on mental health are both immediate and enduring. Even brief encounters with nature have been demonstrated to significantly benefit our mental well-being. A study published in the International Journal of Environmental Health Research indicates that spending just 20 minutes in an urban park can help individuals feel happier, regardless of whether they engage in exercise during that time 2.

    Exposure to natural settings has been found to reduce mental fatigue and ease stress, thereby promoting a sense of tranquility3. Nature serves as a balm, soothing the senses and allowing for mental rejuvenation.

    One morning just a few weeks ago, I had a particularly triggering encounter with someone that really made me ‘flip my lid’.  I felt myself go from calm and relaxed to boiling mad.  I was driving home after dropping my son off at school and decided to take a make a stop at the Albrecht Nature Playscape in Forest Park instead of just heading home to stew. Even though it was just a brief escape, the calming rustle of leaves and the fresh air helped me regain composure and perspective and 100% turned my morning around.  What could have tainted my whole day, shifted because I took the time to stop and take a walk in nature. 

    Physical Health Perks

    In addition to mental health, let’s not overlook the Physical Health Perks that come with spending time outdoors. Numerous studies indicate that exposure to nature, even in short bursts, can boost immune function and contribute to overall health 4. The practice of Shinrin-yoku, or forest bathing, in Japan has garnered global attention for its reported benefits, which include a decrease in cortisol levels, suggesting a reduction in stress5.

    Practical Ways to Harvest Nature’s Wisdom

    Nature Walks and Forest Bathing

    Now, let’s explore some Practical Ways to Harvest Nature’s Wisdom. Mindful walks, also known as “forest bathing” or Shinrin-yoku, provide an immersive experience, offering an opportunity to observe and intimately connect with nature. Studies have validated the extensive benefits of forest bathing, indicating significant reductions in stress hormone levels, improvements in mood, and enhanced feelings of vitality 6.

    Journaling and Creative Expression

    Journaling and indulging in creative expression allow you to process and reflect on your experiences with nature. Writing about your observations or creating art inspired by the natural world can be deeply therapeutic and foster a sense of connection. Research indicates that expressive writing can lead to improved mood, well-being, and reduced stress levels 7.

    Nourishment from Nature

    Incorporating seasonal foods and natural elements into your daily life can enhance your overall well-being. Studies have shown that a diet rich in fruits and vegetables is associated with better mental well-being8, and interacting with indoor plants may reduce psychological and physiological stress9.

    Reconnect and Rejuvenate: Nature Therapy Sessions

    If you wish to delve deeper, consider Reconnect and Rejuvenate: Nature Therapy Sessions. Embarking on a Harvesting Wisdom Walk or gifting a Guided Forest Bathing or Nature Therapy Session can be a transformative experience.

    Here is what participants of my Forest Bathing + Nature Therapy Sessions have to say about their experience:

    “This was SO healing. I have felt so clogged emotionally. Having had a difficult time finding healing and community around processing the grief of losing my Dad. I was able to connect with the feelings that needed to be felt. I was able to be fully present in nature and with the group enjoying nature with the awe and wonder of a child!”

    – Ellen T.

    “My mood has improved, I feel a slowness, a sense if delight, and more connected to my sense of awareness. I noticed I wasn’t worried about others or watching to see what others were doing. I had the ability to tap into myself and my nervous system is calm.”

    – Nina C.

    “I was able to let the noice of the modern world settle out and find the spirit of Mother Earth speak. I felt reconnected and a deepened connection to nature”

    – James L.

    Harvesting wisdom from nature is a timeless practice guiding us toward mental and physical well-being. By observing, connecting, and reflecting, we foster a sense of balance and peace that resonates deeply within our lives.

    By engaging with these practices and reflections, we open ourselves to the gifts that nature freely offers, enriching our lives in ways both subtle and profound.

    References:

    EarthSky.org: Why leaves fall from trees in autumn ↩

    International Journal of Environmental Health Research: Spending at least 120 minutes a week in nature is associated with good health and wellbeing ↩

    Frontiers in Psychology: Viewing nature scenes positively affects recovery of autonomic function following acute-mental stress ↩

    International Journal of Environmental Research and Public Health: Health Benefits of Nature Experiences: Psychological, Social and Cultural Processes ↩

    PubMed Central: Psychological effects of forest environments on healthy adults: Shinrin-yoku (forest-air bathing, walking) as a possible method of stress reduction ↩

    Public Health: The physiological effects of Shinrin-yoku (taking in the forest atmosphere or forest bathing): evidence from field experiments in 24 forests across Japan ↩

    American Psychological Association: Writing to Heal ↩

    Social Science & Medicine: Lettuce be happy: A longitudinal UK study on the relationship between fruit and vegetable consumption and well-being ↩

    Journal of Physiological Anthropology: Interaction with indoor plants may reduce psychological and physiological stress by suppressing autonomic nervous system activity in young adults: a randomized crossover study ↩

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    jess@jess-stl.com

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  • Hygge in Nature: Embracing Coziness Outdoors

    As the season shifts into autumn, I find myself longing for comfort and coziness. 

    I’ve been thinking a lot lately about the concept of “Hygge” (pronounced hoo-ga).  

    If you’re not familiar, Hygge is a Danish word that represents a concept and lifestyle rooted in coziness, contentment, and well-being. Overall, Hygge encourages a slower, more mindful way of living and finding joy in the everyday moments. 

    As a Forest and Nature Therapy Guide, I’ve been contemplating how we can cultivate this feeling of Hygge outdoors, immersing ourselves in the soothing embrace of the natural world.

    Nature has an inherent capacity to comfort us if we’re open to sitting with her. She’s a living, breathing entity of which we are an integral part.

    One of my most cherished encounters with this comforting aspect of nature took place last August during the immersion portion of my Forest and Nature Therapy Guide Certification in the picturesque landscapes of Vermont. As part of the experience, we embarked on a four-hour solo walk akin to a silent retreat. We were encouraged to pack a bag with items that would accompany us throughout the day, and the only rules were, 1. if we were injured or needed help we were to blow a whistle 3 times (we were all given whistles for emergencies) and 2. Should we encounter anyone during our solo walk, we were to act as though we didn’t see them. The entire four hours was meant to be a silent, alone journey.

    I gathered my essentials into my bag: an assortment of pens and pencils (my pen-and-paper obsession is undeniable🤓), my favorite journal, a book of meditations, some snacks, a warm blanket, and a flask of hot tea. The location for this unique journey was the enchanting Basecamp at Beaver Falls, a place that encapsulated the quintessential Vermont charm.

    For those who’ve never visited Vermont, it’s precisely as depicted in the movies – densely forested, lushly green, and radiating an innate sense of peace. As I strolled, I couldn’t help but revel in the soft, springy forest floor, a result of years of pine needles from the towering hemlock trees that graced the landscape. Tiny pinecones lay scattered, creating a delicate mosaic.

    After walking the grounds for a half hour or so, taking in the grounds in silence, I came upon a tucked away spot on top of a ridge and decided it was the perfect place to settle. I laid down my blanket, relishing the tranquil surroundings. There, amid towering pine trees and flourishing ferns, I found myself sitting in silent communion with nature.

    I retrieved my flask of tea and, as the warmth spread through my fingertips, I was surprised by the profound coziness that enveloped me. It struck me that this was my Sunday morning ritual back home: sipping tea and playing with my pens and journal. Here I was, thousands of miles away, replicating the ritual. It was a moment of profound comfort and familiarity, an experience that touched me deeply.

    This day etched a revelation in my heart – not only is nature profoundly healing, but it can also be incredibly cozy when we open ourselves to its embrace. The memory of that day continues to remind me of the warmth and comfort that nature generously offers to those who seek it.

    Nature holds a wealth of comfort for all of us. It’s a warmth that many might not expect, but one that is readily available. Let’s explore how you can find your own sense of Hygge in nature.

    Discovering Hygge in Nature

    Hygge is more than just a set of practices; it’s a way of engaging with the world around us. To discover Hygge in nature, we must open to seeing the inherent connection between the coziness we seek and the natural world.

    Here are five activities that allow you to cultivate this sense of comfort while immersed in the outdoors to get you started:

    🌲 Forest Bathing and Nature Therapy Walk:

    Step into the woods and experience a mindful forest bathing session. Allow yourself to wander through a nature setting at a local park. Focus on your  breath and the sensations that surround you. Hygge begins with a deep appreciation for the present moment, and the forest or green  space  provides the perfect backdrop for finding this sense of coziness. I offer public and private Guided Forest Bathing and Nature Therapy Walks if you’d like some help getting started with this practice.

    🪵 Cozy Campfire Evenings:

    Gather your loved ones around a crackling campfire. Share stories, laughter, and warm drinks while the campfire’s glow blankets you with a sense of warmth and contentment. Nature’s music, from the rustling leaves to the distant night sounds, will provide a comforting symphony. 

    🍁 Autumn Leaf Art:

    During your forest (or local park) excursions, collect fallen leaves and pinecones. Use these natural treasures to create ephemeral art on the forest floor. Stay in the moment by focusing on the texture, colors and details of each leaf. It’s an opportunity to express your creativity and to cherish the simplicity of being in nature.

    🫖 Nature’s Tea Time:

    Prepare a cup of herbal tea using ingredients from your garden or your favorite local tea company. Let the flavors and scents of the plants envelop you, offering a soothing and refreshing experience. Hygge is all about savoring the simple pleasures, and a cup of herbal tea in nature is a perfect embodiment of this principle.

    🕯️ Candlelight/Flashlight Night Walks:

    As the sun sets, embark on a tranquil night walk with flashlight or even candlelight as your guide. Nature takes on a different character after dark, one that invites reflection and introspection. This unique perspective on the natural world enhances the feeling of coziness.

    Health Benefits of Hygge in Nature:

    The integration of Hygge and nature has profound physical, mental, emotional, and relational benefits. As we connect with the natural world, we shed the stress of modern life, and begin to feel more grounded and in tune with our surroundings. The mental clarity and emotional balance we find in nature can bring forth a sense of contentment that radiates into our daily lives. Moreover, sharing these experiences with loved ones deepens our connections and cultivates lasting bonds.

    We’ll soon be shifting out of Autumn and into winter and all the hustle and bustle that comes along with it. As the season shifts and life’s pace begins to quicken, embracing Hygge in nature becomes an essential part of our well-being. The cozy moments we share with the natural world not only bring comfort and contentment but also renew our spirits. 

    So, this autumn, why not join me for a guided Forest Bathing and Nature Therapy walk?

    I invite you to experience the depth of Hygge in nature and nurture your well-being in the soothing embrace of the outdoors.

    Let’s journey together to discover the beauty of slowing down, finding comfort, and experiencing the magic of Hygge in the natural world. 🫶

    In Peace and Presence,
    Jess 🌿

    Want monthly prompts, tools and inspiration for incorporating nature based wellness into your life? Subscribe to the Nature Connection Newsletterꜜ

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    jess@jess-stl.com

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  • 🌿🫶 Sunday Self Care: Forest Bathing to manage holiday stress

    Are you starting to stress about the upcoming holiday season, aka stress and anxiety season as I like to call it?
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    I know I am 🥴.
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    When I start to feel overwhelmed, anxious or overridden by my emotions, I take it as a sign that I need to slow down and get outside.
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    If you’re starting to feel the holiday season whirlwind of emotions creep in, I invite you to take some time today to sneak in some self-care before the holiday craziness begins.
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    Here is a simple, easy practice you can implement to reduce stress, soothe your nervous system and manage anxiety.
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    🌿 Sit Spot practice
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    Find a sit spot:​
    A sit spot is a location you can return to over and over. Find a spot outside where you feel comfortable. It doesn’t need to be deep in the woods but it is ideal to have some greenery around you. I have a few sit spots, one in my backyard, the front yard, and a few different spots at my favorite local parks. Convenience is key. You want this to be a spot you can visit repeatedly and as frequently as you want. A simple patch of grass by the sidewalk will do or you can even find a spot inside with a houseplant if going outside isn’t an option. You can sit or lie down, be in a chair, or be on the ground. Make yourself comfortable.
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    ​The practice:​
    Spend 30 minutes simply sitting and observing all that is around you in your sit spot. The practice of simply sitting and observing is where mother nature invites peace & presence in. I know this sounds crazy and the biggest obstacle will be giving yourself permission to just sit. You may have an edge around “just sitting” for that long so feel free to start with 10 or 15 minutes and build your way up. I promise it will be worth it.

    Once you’re comfortable, begin to call in all your senses. Start with your sense of direction. Is there a particular direction you want to face while in your sit spot? Play around with this as though your body is a radio and you are tuning in to the direction that feels just right for you.

    Once settled, don’t just observe with your eyes but try observing with your ears. What noises do you hear? How close or far away are the sounds? Tune into your sense of smell. Are you picking up any scents? What about taste? Can you breathe in as though sipping air through a straw and pick up any tastes?

    Try simply sitting. Just sitting is also enough.

    Extra Credit:

    Sit Spot + Nature Journal
    ​Create or purchase a journal to record observations at your sit spot. It doesn’t have to be fancy or special, it can be paper stapled together. Creating a journal can be part of the process (kids especially love this). After spending 20 minutes in your sit spot use the remaining time to record in your nature journal. This can take many forms: written, sketched, poetry, prose, photos, voice recordings, videos, and collected objects. Whatever feels best for you.
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    ​Journaling Ideas:​
    There are no rules or requirements for your nature journal. You might want to record some observations about nature; what the weather is like, what sounds you hear from the trees or other plants nearby, what the clouds are like, and what patterns or textures you see.

    You may want to record what’s happening inside you. Your mood, any inspirations or insights that come to you.

    You can record what you pick up with your senses, what you hear, smell, feel, and taste. Maybe try assigning a color to each sound, texture, smell, etc, and see what unfolds.

    You can craft a story based on what you observed. Make up a storyline to go with your observations using your imagination.

    The goal here is expression, not perfection.
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    ​Cultivate your practice:
    ​This is a practice. There is no end destination or end goal, it’s really a matter of finding the right amount of time that fits your schedule. Aim for a weekly session and see how that feels. Consistency is key.

    You might not think this small practice would have a big impact but I promise you it will. When we can be still and just witness what is going on around us in nature, something opens up inside us. We start to shift perspective. We start to feel more connected to our world, others, and ourselves.

    Give it a try and let me know how it goes!

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    jess@jess-stl.com

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