Finding Peacefulness in Nature

“I love the outdoors. It gives me a peacefulness.”

Tania finding peacefulness in nature

This is the transcript from Season 2, Episode 7 of the Outdoors is my Therapy Podcast with my friend Tania Bertram.

Finding Peacefulness in Nature

Kathryn: Hello and welcome back to The Outdoors is My Therapy podcast. I’m your host, Kathryn Walton. This is series two and in each episode you’ll get to meet one of my friends who’ll share what inspires them about the outdoors. Each episode is just a few minutes long, like a little snack of information and inspiration that feeds your mind and your heart and reconnects you with the therapeutic benefits of the outdoor world.

As humans, we understand the world through our senses. Your senses provide you with opportunities to interact with your environment and with other people – a way of communicating and connecting, a bit like an interface to use “computer speak”. Your senses receive and then send information to your brain about where you are in space and time.

Signals are received by your senses from all around you. They’re sent through your nervous system where they’re processed and interpreted, and like all good communication, your brain then sends messages back through your body directing your next actions.

Most of the time your senses are working without you even realising. There are sights and sounds and smells that you’re not conscious of even though they’re there most of the time. Sometimes your brain will alert you to something like a dreadful smell, which is your natural protective mechanism kicking into gear, telling you to stay away because there’s something rotten, there’s something dangerous, something that could hurt you nearby.You might have also noticed the waft of a delicious veggie curry coming down the hallway at work, alerting you to the fact that it’s lunchtime and you really do feel quite hungry and need to eat.

Sights, sounds, smells, tastes and touches are all around you. It would be pretty overwhelming if you were conscious of all of them all of the time so how amazing is it that humans have developed a really clever filtering system so that you can be automatically alerted to danger as needed without having to waste your precious energy on, well, on things that you don’t need to be constantly conscious of.

But as always, there is a downside to this filtering mechanism. In an effort to optimise energy and attention towards danger and risk, you are probably missing out on some of the good stuff in life too.

When you intentionally engage your senses in the world around you, you open up windows of opportunity to experience peace and calm. There are infinite ways that you can do this in nature, and the most simple way is to step outside and look around you. Notice what your eyes are seeing. Notice the textures and the colours around you. Notice the sounds. Breathe in and notice the aromas. Stop, pause, take in the moment. Even for just a moment.

Our guest today speaks about her experience of doing this in a very special nature space where she lives. In fact, it was the very same space where we recorded this conversation. Tania Bertram loves the outdoors and has built a lifestyle around those aspects of nature that she loves the most and that bring her a sense of peace and calm in the midst of life’s stresses. Tania was one of our Outdoors is my Therapy Ambassadors when we launched in 2020, and she’s previously shared a story on my blog about her travels around Australia with two young children.

After you’ve listened to this episode, you might like to click on the link in the show notes to have a read of her story and be inspired. But for now, meet my friend Tania.

Hello Tania. Welcome to the podcast.

Tania: Thank you Kathryn. Nice to be here.

Kathryn: I’d love to hear from you what inspires you about the outdoors?

Tania: I love the outdoors. It gives me a peacefulness. Uh, I love looking at all the, the animals. listening to the birds. Walking down this morning I had a 360 degree hearing of birds. Looking at the trees, the colours, the bark, so much, um, so much interest in the bark itself. It’s just amazing. So it makes me stop and pause and have a look around, take in the moment.

Kathryn: Tania, do you have a favourite space in nature?

Tania: My favourite space recently is just sitting by the creek with the, the grass around me, the trees above me, uh, nature all around. So I’d say anywhere that’s, just outside and quiet. Really, really does. It does feel good.

Kathryn: And you’re really lucky where you live. You’ve got a beautiful creek and the 360 degree views and, and have that 360 degree sound of the birds as well.

Tania: It is, it’s an ideal spot. I’m so glad we found it. It was. It was just at a right time that, um, we could come down here and, and really appreciate it. And I do appreciate it. I, I come and camp, by myself and just look at the stars at night and listen to the wildlife around me. It, it is such a special place, very fortunate.

Kathryn: And we’re very fortunate today to be sharing it with you as well, sitting down by the creek while we’re recording this episode. So thank you very much for your generosity in, in sharing such a beautiful space with us, Tania.

Tania: Oh, it, it is been a pleasure having you. This perfect space has made even better with your company. Thank you.

Kathryn: Thanks for tuning into The Outdoors is My Therapy podcast. We hope you feel inspired to connect with the outdoors no matter how big or small your adventures might be. If you’re looking for more inspiration or you’d like to connect with others in the outdoors is my therapy community, check the show notes for all the links.

You can listen to the episode “Finding Peacefulness in Nature” here:

LINKS

Contact Kathryn via her website

Grab your free Guide to a Perfect Nature Escape Day when you subscribe to the Grounded Inspiration newsletter (limited time)

“Your Personal Day of Retreat: A guide to planning self-care and stress management that really works” e-book

Read Tania’s blog post “Family Adventures: Tania’s Story of Travel Around Australia”

Join the Outdoors is my Therapy Facebook Group

Music by Twisterium from Pixabay

Discovering mountain biking as life’s ultimate parallel universe in her middle age, Daisy Spoke aka Kathryn Walton logoKathryn Walton shares information and reflections in Daisy Spoke that connect, inspire and self-empower women to make healthy choices for themselves. She integrates her love of physical exercise, family, nature, gardening and creative arts with her professional background in mental health social work to facilitate change with individuals, groups and communities of women who are committed to living life to the full.

The Complex Simplicity of Nature

“Find those snippets of your day where you can cultivate simplicity”

Jessica Carey at Girraween

This is the transcript from Season 2, Episode 6 of the Outdoors is my Therapy Podcast with my friend Jessica Carey.

The Complex Simplicity of Nature

Kathryn: Hello and welcome back to The Outdoors is My Therapy podcast. I’m your host, Kathryn Walton. This is series two and in each episode you’ll get to meet one of my friends who’ll share what inspires them about the outdoors. Each episode is just a few minutes long, like a little snack of information and inspiration that feeds your mind and your heart and reconnects you with the therapeutic benefits of the outdoor world.

As humans living in the modern age, we are pretty used to being surrounded by buildings with roofs to shelter us from all weather – sun, rain, snow, hail, whatever. The walls of our buildings protect us from the wind, and I guess we’ve kind of learned to feel safe when we’re inside. We snuggle up into our cozy beds at nighttime, often with the windows closed to the natural world outside and having climate controlled conditions inside.

We have heating and cooling, lots of straight, smooth edges, evenly textured surfaces, and we’re surrounded by fabricated comforts and equipment. For many of us, we leave our homes in the morning and jump straight into a car or a train or a bus, and we aim to get the closest park possible or get off at the closest station possible to our school or our work.

So really, we separate ourselves from the very environment that both challenges and sustains us, and that has done so throughout human history. Without a doubt we’ve made incredible advances in technology that aid survival of the individual and survival of our whole human species. But in doing so, we also risk separating ourselves from those aspects of nature that support and nurture our very being.

The industrial age has gifted us with countless benefits, yet we’ve made many sacrifices as well. The human body, the human brain, and nervous system adapted to live in the natural world over tens or even hundreds of thousands of years.

Over the past 200 years, we’ve radically changed our living environment, but our bodies and brains need much longer than that to adapt to the changes that we’ve created in our surroundings.

Now, the natural environment, it’s not all about the tranquility, the peace, and the quiet. There’s much more to it than that. It’s also about the challenges, the risks, and the opportunities to stretch our skills and abilities, and our knowledge and understanding of the complexities of the systems in nature.

It’s also about our ability to tap into the simplicity of nature when we need it. The complex simplicity of nature. It may be an oxymoron, but as you’ll hear from today’s guest, it’s a reflection of human nature as well, and you too can find snippets of your day where you can connect with the complex simplicity of nature.

Jessica Carey is an all round inspiring soul with an infectious smile and laugh. She’s a deep thinker and a passionate nature lover. Jessica was one of our Outdoors is my Therapy Ambassadors when we first launched the initiative back in 2020, and you may have already heard her in Episode 30, Navigating Off Track, when we went a little bit cross country on a bushwalk together.

Jessica has also been a guest on my other podcast Speak Out Loud, Season 2, Episode 12, where she talked about movement and mindset, and particularly about the seasons and the cycles in nature, and how you can build your resilience to manage change. There’s a link to these episodes in the show notes, and I’m sure you’ll love to have a listen in to both of them.

But for now, meet my friend Jessica.

Welcome back to the podcast, Jessica.

Jessica: Thank you, Kathryn. It’s great to be here.

Kathryn: Jessica, what inspires you about nature?

Jessica: Well, that’s quite a loaded question, but what inspires me? Well, for me, nature is where we come from. So on a really big scale, it’s like when you turn and look at the trees or the sky, the grass, laying in the grass, the creek that we are beautifully sitting beside today, or whether it’s a beach or a mountaintop, it, um, I believe it reminds us where we come from and who we are. Uh, it may sound simple, but nature can be complicated and it can come with force or it can be, in a flow state, but it’s complex simplicity. And I think that’s a bit like human nature.

Kathryn: And that reminds me of, you know, some of those really hectic, chaotic days when things just seem really chaotic. How nice it is to just go outside and be with the simplicity of nature.

Jessica: Absolutely. And I think if you can find those snippets of your day where you can cultivate simplicity, and if that’s through watching a sunset or finding a mountain top, or putting your feet in the earth to ground, I think, they’re the moments we can cultivate to support chaos so we can become a more whole human.

Kathryn: Jessica, do you have a favourite space in the outdoors?

Jessica: Oh, a favourite one that’s pretty difficult. Uh, I like many spaces for many different reasons. For me, it depends on how I feel or if I need to let go or what I want to experience, but, mountains are my calling. I, I really appreciate valleys and wide open spaces. If I want to go to the top of a mountain, it’s about the journey there. But the top is, um, the pinnacle of being able to see things from a higher perspective, but then sometimes I let go in the ocean and being able to let go and cleanse and support myself in that. And I’m really wanting to go to the desert, to the red earth this year that’s been calling me at the moment, so I’m not sure what that’s gonna cultivate. But yeah, I believe there’s a different season and cycle that nature supports us in, in all aspects of our life.

Kathryn: Thanks for tuning into The Outdoors is My Therapy podcast. We hope you feel inspired to connect with the outdoors no matter how big or small your adventures might be. If you’re looking for more inspiration or you’d like to connect with others in the outdoors is my therapy community. Check the show notes for all the links.

You can listen to the episode “The Complex Simplicity of Nature” here:

You can listen to Jessica in Episode 30 “Navigating Off Track” here:

You can listen to “Movement and Mindset with Jessica Carey” in Season 2, Episode 12 of the Speak Out Loud podcast here.

LINKS

Contact Kathryn via her website

Grab your free Guide to a Perfect Nature Escape Day when you subscribe to the Grounded Inspiration newsletter (limited time)

“Your Personal Day of Retreat: A guide to planning self-care and stress management that really works” e-book

Contact Jessica Carey

“Movement and Mindset with Jessica Carey” – Transcript from the podcast “Speak Out Loud: Stories of Strength from the Southern Downs” Season 2: Episode 12 (Published 4th April 2022)

Join the Outdoors is my Therapy Facebook Group

Music by Twisterium from Pixabay

The Million Star Motel

Throw your swag down and be captivated as you gaze up at the twinkling roof of The Million Star Motel

Marco Gliori

This is the transcript from Season 2, Episode 3 of the Outdoors is my Therapy Podcast with my friend Marco Gliori.

The Million Star Motel

Kathryn: Hello and welcome back to the Outdoors is my Therapy podcast. I’m your host Kathryn Walton. This is Series 2 and each week you’ll get to meet one of my friends who’ll share what inspires them about the outdoors. Each episode is just a few minutes long, like a little snack of information and inspiration that feeds your mind and your heart and reconnects you with the therapeutic benefits of the outdoor world.

Kathryn: Do you ever go outside at nighttime and look up at the stars? Can you see the stars where you live? Or is there too much light from the city life? And when you do look up at the night sky, what do you think about? How do you feel? I live in the bush quite a long way from town and city lights, and unless the moon is full or there’s cloud in the sky, I get a pretty good view of the night sky some of our visitors have marveled at just how many stars they can see when they come to visit us. So many more than what they can see from their city homes. So I feel incredibly grateful for where I live and for myself, I have a mixture of feelings when I look up at the stars. Definitely a bit of fear and curiosity all at the same time. I mean, how does the world even keep spinning around? How long have the stars and the planets, how long have they been there and really are they stars that I’m seeing? Are they planets or are they something else? What’s their history and what’s the future of everything I can see when I look up at the night sky? So a bit of fear and a bit of curiosity, but I also feel very grounded looking up at the night sky. It reminds me a bit of the final scenes in the Men in Black movies where the camera zooms out revealing worlds within worlds. And as Will Smith’s character, Jay says they need to know that the world is bigger than them. So looking up at the night sky, it often puts my problems in perspective. Something that felt so huge and consuming becomes a mere speck in the scheme of things, considering the size and the age of the world that we live in, it helps me to take things a little bit more lightly than I otherwise would. Watching the orange glow of the sun setting and then spending some time outside in the dark away from artificial lighting and devices that emit blue light, that also helps your brain and your body to wind down after a day of activity. So you begin to feel tired and your body and your brain is getting ready for sleep. A lot of people do report that their sleep and their energy levels improve significantly during camping holidays, and this exposure to those natural rhythms of light and dark is one of the main reasons. So here’s a tip for an all natural strategy to improve your sleep. Get outside first thing in the morning for at least a few minutes of natural sunlight. That helps to set your body clock and then as the evening approaches, watch the sun setting and spend a bit more time outside after that, looking up at the stars and the moon. But that’s enough from me for today. Today on the podcast, you are going to hear from my friend Marco Gliori, who has an absolute gift for words. Marco lives in the rural Southern Downs Region of Southern Queensland like myself. Today, he shares some of his bush verse with us, “The Million Stars Motel” and what inspired him to write this poem. Marco also chats about his favourite ways to connect with nature. So meet my friend Marco.

Marco: When the road is long and dusty and the sunset’s far off gaze, steers the weary workers home again, Then I, like all the strays, Look out on the far horizon for the travelers next motel, Some with carpet soft as spinifex, And bright pink doors as well. Rated by the stars I find them, But the slickest I must tell, Is my swag beneath the heavens, In the Million Star Motel. In the Million Star Motel, My room will always be reserved, When the neon lights that beckon, Flash like miracles preserved. Nothing fancy in the bathroom, Precious little but the view, By the incandescent campfire, Sip the billy’s bubbling brew, Shelve your finest crystal glasses, mate, They cannot cast a spell, Like the sparkle from the ceiling, In the Million Star Motel. Cabins creak upon the railway, And their rhythm shunts my mood, Trucks are hurtling down the highway, Laden down with frozen food, Foreign cars are blinding kangaroos, While searching for respite, Warm and cozy, Somewhere civilized to spend another night. I’d like to wave them over, But they’d think like bloody hell, Some are fearful of the bedmates, In the Million Star Motel. Frogs that grunt and gloat about you, Fish tails slapping by the moon, Thumping wallabies now scratching, For the green pick coming soon. Things that sting you, Bugs that bite you, Fearsome howling on the rise, Stuff that tunes your basic instincts, Prehistoric lullabies. And then when deep sleep caresses you, Your heart can’t help but swell, As the roof illuminates you, In the Million Star Motel. And tomorrow when I wake refreshed, To trek another mile, Pray contentment fills my fuel tank, And the sun reflects my smile, And a cool breeze breeds momentum, As I tell another friend, I’ve found a fine establishment, I’m pleased to recommend. Where ideals can mold a future, And your mind clears like a bell, As you buzz into reception, At the Million Star Motel. Plant the seeds of resurrection folks, What a sweet concept to sell, Healing pleasures, Free to dreamers, In the Million Star Motel.

Kathryn: I love it Marco. What inspired you to write that poem?

Marco: Two things. First of all, my dad. he’d been in a very stressful situation. For many years, he isolated himself. This is a man suffering deep emotional turmoil and never had any mates to talk to about it. He isolated himself from his family and he became very stressful to live with, but I remember looking out into the backyard of our little house in the avenue where we lived and I saw him standing in the backyard with his Roll Your Own cigarette in his mouth, just looking up at the stars and talking to himself. And I don’t know what he was thinking, but I often thought back on the times, the most treasured times we had were, uh, by a campfire at Leslie Dam fishing, um, around the barbecue sitting in the backyard when we could actually get him to laugh and celebrate life and realise that all his family loved him and all the help that he needed, uh, to find some sanity was right there. And he just didn’t seem to take those opportunities and died very young at the age of 52. So I made sure that I planned it in myself, that expectation that I would never not do something that I would give up a job at the drop of a hat if I had to. I would walk off the edge of a commitment and go and find a beach or a bit of bush somewhere, or a mate at a pub, or a friend with a cup of tea on a verandah and I would find someone to talk to. Uh, and that’s what my father gave me. I saw that I never seen anyone as lonely, but I often thought about that, how he was looking up at the stars and, and dreaming about all his opportunities and, and what he’d given away by coming out as the only one of his family to do so from Italy and he never spoke to us about it. So we still have all these unanswered questions. Many years later, and, uh, just before I wrote this poem, I’m watching a television program. It was a travel program and one of the presenters was walking through a very poor part of India, down dirt roads. And, uh, it was a, it was a village made up of mud brick and sandstone houses with no windows and shops and little hotels. And she paused talking to this one bloke because he was perched in the doorway waiting to invite people into what looked like just a mud brick type of house. And she says, “Is this a motel?” And he said, “Yes, this is a very good motel.” “Is it a really good motel? I don’t see much to do in there.” He said, “Well, you have your one star motel. You look around, he says, this is the Million Star Motel.” And it was just such a beautiful way to look at something very basic, but that’s all you needed, he was saying, to have a good time. And no, I never forget that.

Kathryn: What’s your favourite way to connect with nature?

Marco: Just put on your shoes and walk out there. And I say shoes because there’s too many prickles to go bare feet. Otherwise I would, but when I’m on the beach, yeah, bare feet up and down the beach. Always. When I go to the Sunshine Coast, I always walk up Mount Coolum or find a mountain walk to go to. Here, Girraween, Main Range National Park. Uh, Leslie Dam, sometimes I’ll just go there and walk up and down the stairs and, and round the dam itself and, uh, to get some exercise. But I think just walking with, uh, no sound bites and I can I say Kathryn, I was out at Winton recently doing a lot of walking and when Julie and I walk, we don’t walk together. Uh, unless we’re doing a mountain walk, but out at Winton, she was always walking around with a headset in and what she was listening to was your podcast. So, uh,

Kathryn: [laughing]

Marco: When I’d, uh, when I started listening to them, I was telling Julie about you and the podcast. She says, “I know I’ve got all her podcasts. What do you think I was listening to at Winton when I was walking around the streets out there?” And I’d go bush, but I, I, I love the highway. Um, Yeah, I love the highways and, and the bush and the road less traveled. So once I’ve done a walk somewhere once or twice, I’m looking for something different. So I’m reintroducing myself and my daughters to all the Main Range walks up there and the Great Divide and, uh, uh, which we all did as kids. We all did them in, in our early adulthood. And for me, it’s lovely to get back up there now. Place is looking great.

Kathryn: And things always change don’t they, out there? Different seasons, different climatic conditions, different times of the day. Yeah, just always so different. Always something new to see.

Kathryn: Thanks for tuning in to the Outdoors is my Therapy podcast. We hope you feel inspired to connect with the outdoors no matter how big or small your adventures might be. If you’re looking for more inspiration or you’d like to connect with others in the Outdoors is my Therapy community, check the show notes for all the links.

You can listen to the episode “The Million Star Motel” here:

You can also hear Marco Gliori sharing inspiration about building community through the arts and environment on the Speak Out Loud: Stories of Strength podcast here:

Pause, reflect and reset: find the right balance for you

Do you know when it’s time for you to pause, reflect and re-set? What signs do you watch for? And HOW do you pause, reflect and re-set?

Pushing the pause button on ‘doing’

After months of squishing extra work into my life, I was really looking forward to having ‘downtime’ over the Christmas / New Year break. I could sense the momentum I’d been enjoying since Easter was gradually dragging to a halt and ‘all the things’ of life felt like they were piling on top of me. Anyone else felt that way?

It can be tricky to rein it all in, and I certainly felt that too when I finished up work for the year. Still racing, we packed up for a road trip to visit family and managed to fill every single moment of our travels with activity and socialising. Then whoosh we were back home again unpacking, cleaning up and repacking for another family visit in a different direction. We also went bushwalking, mountain bike riding and caught up with jobs around home, sadly neglected in the recent fullness of life, yet that’s what holidays are for, right? Lots of ‘doing’ to catch up on ‘all the things’ that have been getting on top of you during the year? Yes? No?

I don’t know what answer is right for you, but I do know that the important thing is to take a moment now and then to settle in to your ‘being’ self. To pause, reflect and then re-set if you need to.

Time to reflect, re-set and simply ‘be’

After a week and a half of ‘doing’, I stepped into my ‘being’ self and I’m now celebrating and protecting these moments of pause that I’ve also been yearning for.

When you pause long enough, you feel your heart beating in your chest. You hear the voices in your head and you sense what your gut is saying. You listen in to what it is you need right now. You learn to know the difference between between your inner knowing and the external voices and pressures that shape so much of your life. You reflect and have the opportunity to re-set what’s not working so well.

Reflective questions to ask yourself

When you take a moment to pause and reflect, you can ask yourself:

  • What in my life is working well for me?
  • What is not working so well?
  • What does my body, mind and spirit need?
  • What can I do differently so that I nurture myself whilst also nurturing others and the world around me?

Re-set any time you need it

These reflections always highlight any areas that will benefit from my compassion and attention. As someone who rejects “new year, new you” promises, I encourage you to take a moment of pause to reflect and re-set any time. Do it for yourself. No reason needed. Just because.


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Would you like a clear, structured and detailed guide to help you create a whole day of retreat for yourself? A day to push the pause button, reflect and re-set your balance in life?

“Your Personal Day of Retreat: A guide to planning self-care and stress management that really works” e-book is available now for immediate download as a PDF. At just US$12 you’ll have a guide for life. Your life.


daisy spoke blog

 

Discovering mountain biking as life’s ultimate parallel universe in her middle age, Kathryn Walton shares information and reflections that inform, inspire and empower women to a healthy and active lifestyle.

Connect with me!

I always love to hear from you. Join my Grounded Inspiration newsletter or send me a message.

We’re sharing more ideas over on our private Outdoors is my Therapy Facebook Group so I’d love to connect with you there too!

How to Connect with Nature

I’ve been spending a lot of time reflecting on how valuable nature is in my life and this article is to inspire you to think about how you can connect with nature to enjoy the many benefits that are freely available for your health and wellbeing.

You might be called to connect with nature by going on epic adventures off the beaten track far from the cities and towns. Or you might connect with nature in ordinary everyday ways such as the choices you make about what to eat for lunch, how to relax in the evening, how to spend your time with a friend, or how to decorate your sideboard. It’s entirely possible to connect with nature in ways that will improve your health and wellbeing that don’t even require you to be outdoors. And it’s important to remember that the way you connect with nature might be different to how others in your family or workplace or group of friends connect, and that’s completely okay.

Nature has always been essential

Throughout time and all over the world, nature has played an essential role in human health and wellbeing. Think about the lifestyle that your grandparents, great grandparents and previous generations lived.

In our modern way of living, many of us spend our days, and nights, inside buildings with straight edges, artificial light and air conditioning. Of course there are many advantages to this. You’re protected from the sun, rain, storms, heat and cold. We feel safe in our homes and workplaces (mostly). But it does lead us into a lifestyle that’s largely disconnected from nature unless you make conscious efforts to reconnect. I believe it’s vital to be connected with nature because we are, essentially, an integral part of nature.

The Adventure Therapy Project Nature Walk

The natural world has an amazingly holistic way of supporting humans

PHYSICALLY you can move and breathe deeply in the outdoors. There are physical challenges that support your growth as children and as adults – trees and mountains to climb, rocky or sandy ground to feel beneath our feet, fields to run through, places to play hide and seek, dirt to dig in, water holes to splash in. All these activities help your co-ordination, body awareness and control and sensory development. And then there are the other aspects of physical health like fresh food grown in the soil – that’s so important too!

MENTALLY nature presents interesting challenges that keeps your mind active with problem-solving, creativity and reasoning. There are opportunities to focus attention in nature and opportunities to relax and de-stress.

EMOTIONALLY nature is an ideal space for many people to feel nurtured, to experience a sense of renewal and emotional healing. There are many studies on nature that have identified some of the reasons for this and we’ll explore some of these in other blog posts. But it’s worth noting here that bringing an attitude of mindfulness to your time in nature opens up a whole host of benefits for your emotional health.

SPIRITUALLY nature supports you to make connections between your external and internal worlds. When you spend time in nature and intentionally bring your attention to your surroundings, something wondrous happens. You experience a sense of awe and respect for the natural world around you and inside you. It changes your relationship with the world you live in and with yourself.

Physically, mentally, emotionally and spiritually we all benefit from connecting with nature. But there are other ways you can benefit too.

The Adventure Therapy Project MTB

Nature’s lessons

When you take the time to reflect, even the hardest life lessons are mirrored in nature. There are opportunities to learn about and incorporate the strategies you need to manage challenging times. After bushfires there comes new growth. At first it’s incredibly small but it’s there and it gradually grows. You can learn about patience, persistence, commitment and hope. Grief and loss is intimately connected with birth and growth. Things that don’t make sense in your logical mind can make sense when you experience them in the outdoors for yourself.

Be active or be still … nature doesn’t judge you!

One of the things I love most about nature is that she doesn’t judge anyone who ventures into her world, but she does give your inner child permission to run, skip, climb, jump, twirl, dream and ….. to be still. I challenge you to try it for yourself. Spread your arms wide and look up at the sky with a big smile on your face, breathe deeply and move your body just as you want to.

Or be still. So still that you can feel your heart beating and your breath at the tip of your nostrils. Still enough that you notice the delicate aromas around you, hear the trees whispering to each other and feel the breeze in your hair. Do you notice any judging from the trees or the birds or the breeze? Where else do you experience that kind of freedom? Nature truly is a place to feel fully alive whether it’s through stillness or activity.

Nature talks to you

I also believe that nature has ways of talking to you. Not in the usual way that you’re reading my words right now or if you were to listen to my podcast. Nature has a symconect with nature - fern unfurlingbolic language that needs no spoken or written words. You simply need to be there, immersed in a natural environment or in the presence of one of nature’s many gifts to feel supported, connected, understood and process your inner and outer life. As you observe, listen, smell, taste and touch your natural surroundings, you’ll discover wisdom there that can’t be explained with words. The rough bark of the tree reminds you of the tough shell you show the rest of the world. The pebble symbolises the strength and resilience you have. And the wispy clouds blown across the sky remind you that nothing stays the same.

How I connect with nature

For myself nature has a habit of calling me into her arms each day, reminding me that I’m part of a much bigger world. I spend some time most days walking, bushwalking, riding a bike, in the garden or simply pottering around the yard. Sometimes I have wonderful adventures on multi-day walks.

Some days I stay mostly indoors because I’m too hot or the flies irritate me too much. But I can always be with my pot plants on the verandah, watering them, talking to them, and nurturing them. I have sea shells and potted plants in the bathroom that remind me of the vast oceans and the rainforests. My big windows let the natural light in and capture my attention when the cockatoos fly over or a storm is on the range. I hear the birds setting off their alarm calls in the neighbourhood as a goanna prowls the paddock. And the poem about nature that I listened to in my morning meditation repeats its calming words in my mind as I go about my day.

create a habit of getting outdoors

How do you connect with nature?

However you connect with nature, whether it’s time in the great outdoors or with nature’s gifts indoors, you can be reminded that you’re never alone and that nature’s embrace is always there for you.

You can use your imagination to visualise yourself in nature even when you can’t physically be there. Picture yourself at the beach breathing deeply in and out, being one with the waves as they glide across the sand. In the forest in your mind you can reach out to touch the rough bark of an iron bark tree, and recognise your own strength and resilience. Or you can find yourself walking across a dry pebbly creek bed and know that the challenges of today will become a strong path for you to walk on tomorrow.

You are nature

You are part of nature. I am part of nature. And nature is in both you and me.

I invite you to take a moment to think of the ways that you already connect with nature in the outdoors as well as indoors.

And what new way would you like to connect with nature this week so that you continue to strengthen your health and wellbeing – your physical, mental, emotional and spiritual health?

Connect with me!

I always love to hear from you. Join my Grounded Inspiration newsletter or send me a message.

We’re sharing more ideas over on our private Outdoors is my Therapy Facebook Group so I’d love to connect with you there too!

You can also listen to the podcast episode that goes with this article!

daisy spokeDiscovering mountain biking as life’s ultimate parallel universe in her middle age, Kathryn Walton shares information and reflections that inform, inspire and empower women to a healthy and active lifestyle.

Slower Living

There’s something that’s been on my mind more and more over the past few years – living life at a slower pace, with greater simplicity and with moments of stillness. It’s something that I used to scoff at but it’s increasingly been something I’m drawn towards.

Living life in the fast lane can be very satisfying. Running on adrenaline keeps you energised and buzzing. I know. I’ve been there! But it has lots of drawbacks too. In the hectic pace of living a busy life, even one you love, your stress hormones are circulating constantly through your body and this can have a significant impact on your longer term health. Yes, you might not feel it in the moment, but over time the impact can affect your health including your mental health. There can be silent wear and tear going on in the background affecting your gut, your nervous system and other systems in your body.

Bringing a slower pace to your life, even for just a small part of your day, can invite a healthier balance for your body and mind. Just a few minutes a day is a perfect way to start a new habit of resting, re-energising and restoring your inner balance. I often encourage people to do this in nature if they can.

Nature has some amazing effects on the human nervous system which benefits your overall health and stress levels, and can also help improve your sleep. If you can’t get outdoors into a relaxing natural environment – maybe you’re in the city or the weather is wild outside or you’re in quarantine or you’re not able to move about – whatever the reason, you can spend a few minutes looking outside through a window, snuggle up to your favourite indoor plant or hold a shell or river pebble while you take a few deep slow breaths.

orange flowers
Slower living in nature – spend some time in the garden

Choosing moments of slow living each day, whether it’s for a couple of minutes or a couple of hours, is a valuable treasure in your day. Remember, something is better than nothing, and your mind and body will thank you for it.

You can read more about my efforts towards slower living as well as other people’s actions over on my friend Margy’s blog Simple Slow Still.

If you’d like more handy little tips to connect with the outdoors for mind and body health, you’ll love my newsletter Grounded Inspiration which comes out about twice a month. For a limited time I’m giving away “Your Guide to a Perfect Nature Escape Day” to new subscribers. This is a super-easy-to-use checklist that will help you easily and effortlessly plan a day of escape in nature where you can relax, rejuvenate and rediscover inner peace and calm. I have very regular escape days and I highly recommend them! I’ll tell you more about them in an upcoming blog.

SUBSCRIBE to Grounded Inspiration and download your free guide to a perfect nature escape day!

I’d like to acknowledge the traditional owners of the land on which I live and work, the Gidhabal people. I pay my respects to their Elders past, present and emerging.

Listen to the audio of this blog post on the Outdoors is my Therapy podcast – Episode 28!

daisy spoke blogDiscovering mountain biking as life’s ultimate parallel universe in her middle age, Kathryn Walton shares information and reflections that inform, inspire and empower women to a healthy and active lifestyle.

Seasons in Life

In the same way that there are seasons in nature, so too there are seasons in life as a human living on Earth today. As I write this blog post, we’re in between climatic seasons. The days are still warm but not as hot as they were a few weeks ago. Some of the nights have a distinct chill in the air so there are whispers that winter is on its way.

seasons in life - autumn leavesThe season of autumn is on its way!

As I was walking last week I passed a tree which had some leaves that had begun yellow. This sign never fails to trigger a sense of joy and anticipation for me. Until I was in my mid to late twenties and had two young children, I’d always lived in temperate coastal regions. Sure, I’d travelled the country a bit, but had never lived anywhere that experienced all four seasons.

From two seasons to four!

When I moved from Brisbane to the Southern Downs region in southern Queensland on the lands of the Gidhabal people, it was mid winter. There was a thick layer of frost on the ground each morning, sometimes till mid-morning and it was such a thrill to see it and feel it underfoot. I’d never seen thick frost before and this white coating on the ground and the cars and the windows was completely foreign to me. When I looked up close I could see the intricate patterns that combined together to form the frosty coating that gave everything an icy cold look. I simply loved it!

My first autumn was equally as exciting as my senses were captivated by the colours and textures of the leaves changing from green to yellow, red, orange and brown. And then slowly the leaves fell away, covering the ground with a striking layer of shapes that scrunched and crunched underfoot. One of my favourite autumn experiences still is to drive down one of the wide suburban streets in my town as the cold southerly wind funnels along the road, picking up the leaves that are delicately hanging onto the trees, and billowing them up into the air, swirling and whirling in a topsy turvy whirlwind until they slowly settle down onto the road and footpath, then scuttling along in waves as the south wind continues to breathe the first of winter.

All these sights, sounds, smells, textures and movements come back to me every autumn, so you can imagine how my body responded last week when I saw the very first signs of some leaves changing colour.

As my heart beat with excitement, I amused myself thinking about how here in Australia we call the coming season autumn, but in many other countries it’s known as fall. In my childhood I really didn’t ‘get’ it. After all, I wasn’t familiar with the leaf fall at the end of summer.

We all have internal seasons

Last week as I walked, I made a connection in my mind which resonated very strongly with me. We all have seasons in life, just as the climate has seasons.

Recently I’ve been working at letting go of some aspects of my life that I no longer need – projects that have completed, services that are no longer part of my core business, belongings that are unnecessarily taking up space. I’ve been in the season of autumn (or fall) and it feels so much lighter! Allowing things to fall away and making a conscious effort to seek out things I can declutter will give me more time and space to hunker down, conserve energy and focus on what matters most at this time in my life.

In the same way that you can’t really see what’s happening below ground or under the bark of the tree once it’s shed its leaves, I too am working away on projects that may not be obvious to anyone else but me. I know that this behind-the-scenes work is invisible but it’s vital. As I come out of my autumn and winter seasons and move into my season of spring, you’ll finally be able to see the new growth, the fruits I’m creating at the moment.

What season in life are you in?

Seasons are a normal and natural part of the outdoors life no matter where you live – whether you have the four seasons of summer, autumn, winter and spring, or perhaps the wet and dry seasons of the tropical regions, or perhaps you have the light and dark seasons if you live closer to the poles.

I wonder, what season are you living in right now? I mean, literally, what climatic season are you in ………..…..

………. and what season in life you are in?

Nature reminds us that seasons in life come and go

Literally or metaphorically, we all experience seasons in life, and connecting with nature all year round is a good reminder that seasons come and go and they each have a purpose. Where there’s an ending or a completion, there’s also a beginning, a renewal. And that means there’s always the opportunity for hope.

connect with nature - connect to self

Send me an email: I’d love to hear your thoughts about seasons in nature and which season in life you’re in right now. I always love to hear from my readers and podcast listeners!

Listen to the audio version of this post in the Outdoors is my Therapy Podcast Episode 26!

Daisy Spoke logoDiscovering mountain biking as life’s ultimate parallel universe in her middle age, Kathryn Walton shares information and reflections that inform, inspire and empower women to a healthy and active lifestyle.

How to make time for self-care

In light of my self-professed need for some attention to self-care and my observations that many others around me could benefit from the same, I recently declared July 2020 to be “Self-Care Month”. This blog, in combination with the Outdoors is my Therapy podcast, my Facebook pages and my Facebook Group, have been rolling out some tools to help you create self-care opportunities in your life. As the COVID-19 restrictions eased somewhat in my region over the last month, I was also able to re-instate some bush adventure activities for the community which has been super exciting and nurturing both for myself and the participants.

Throughout July I’ve shared information with you about how you can use nature to manage stress and I’ve given you a guided mindfulness practice in Episode 14 of the podcast. I’ve also posed some questions for you to reflect on to help you identify what self-care looks like for you, what gets in the way, and which aspects of self-care you’d most like to focus your time and energy on. And now in this post we’re going to delve further into one of the most common obstacles that stops women from regular self-care routines – having enough TIME. The challenge is real – trying to do all the things in life including working, parenting, socialising, daily living tasks, responsibilities and looking after others can make it tricky to prioritise time and energy towards self.

self-care time management

Time Management

Here’s something I wrote a little while back in a blog about time management and I think it’s totally relevant now:

“TIME! We never seem to have enough of it, we’re always fighting it, and it’s invisible! It seems to slip through our fingers without care. It’s like an elusive double agent, tempting us with tantalising pleasures, and then it’s gone, leaving us with nothing but a pile of to-do’s and deadlines in its wake. And if we’re honest with ourselves, we’ll always find something to fill in a space that’s left when we are more efficient with our time – there’ll never be enough of it!

Time Management is a real thing!
Managing the time we have available to us is a learned skill and one that we can continually refine as our needs, activities and priorities change. There are a lot of self-help books on this topic, but honestly, who has the time to read them!”

Inner stories about self-care

When you hear or see the word ‘self-care’, what comes to your mind? What stories do you have kicking around your mind about taking time for self-care? Commonly women have told me:

  • The kids have to come first
  • Self-care is selfish
  • I feel so guilty if I do something for myself without the rest of the family
  • I don’t have time for self-care
  • Self-care is a luxury, it’s not for everyday life when you have to work hard to put bread on the table
  • I’m just aiming to survive – don’t give me anything more to deal with

These are all variations of saying “I don’t have enough time to do all the things. ‘Me’ and ‘self-care’ come last.”

But how would it be if you DID have enough time? What would your self-care look like then? Again, many women have told me they’d like to:

  • have quiet time to themselves
  • spend more time with friends laughing and relaxing
  • have more holidays
  • read more books
  • write a book
  • invest time in preparing nutritious food
  • have a regular exercise routine
  • go to yoga classes
  • have a weekend away with their partner or friends or go to a retreat

Self-care doesn’t have to be time consuming or expensive – it all depends on how you define self-care. I wrote about What Does Self-Care Look Like? in the last blog post.

How CAN you make time for self-care?

If you’re ready to overcome the hurdle of time and get your self-care routine happening, you might find some of these ideas helpful:

1. Time is a commodity you exchange for something else

Time is a precious commodity that you exchange for something else. It’s like a business transaction between yourself and the universe. If you spend lots of money on luxury items you might not have enough left over for the basic household bills. Do you invest time into the luxury things of life – the things the wellness industry and social media would have us believe are necessary parts of self-care? Or do you invest your time firstly in the foundations of caring for your self like nutritious food, exercise and sleep?

2. You have a choice

You choose how you spend your time, in the same way that you choose how you spend your money. What choices are you making? Are you spending time inside scrolling on your phone mindlessly when you’re tired, or are you getting outside for a walk and fresh air, exercise, and getting a good sleep? Are you choosing takeaway food to have a night off cooking, or are you choosing to stock your fridge with fresh produce so that everyday you fuel your body with easy-to-prepare fresh foods?

The challenge with time management is to manage ourselves

3. Get your priorities straight

There will always be competing priorities and responsibilities in your life. Work out a system for prioritising everything, a bit like having a formula to help you decide what comes first, second and so on. A lot of us find ourselves reacting to crises or urgent problems constantly and that’s exhausting! This is when self-care often gets shoved down to the bottom of the priority list. But when you invest in self-care, you’re also investing in a strong foundation for yourself. You’ll be more productive, efficient and effective. Plan ahead and get organised. You could:

  • do one big grocery shop each week instead of every day
  • pre-prepare meals ahead of time so you don’t resort to convenience foods or take-away
  • batch your cooking and refrigerate or freeze leftovers for another night
  • install a meditation app on your phone and schedule your daily meditation into your day
  • schedule your exercise and time in the outdoors
  • combine time outdoors with either exercise or meditation for extra value-packed self-care
  • create flexible but firm routines to ensure your self-care doesn’t get left out – don’t let your boundaries get squishy and allow other things to take priority

self-care and nutrition

4. Change your mindset about time

Treat time as a precious gift that’s been given to you. Remember, time can never be refunded once it’s spent. Use it wisely.

5. What are your time vampires?

What sucks the time out of your day? Where does your time go? Are you okay about this? What can you realistically do about this? What can you change? If your life was a movie, what would your audience suggest you could do to spend your time more wisely so that your self-care doesn’t get left out, and you feel happier and more fulfilled?

time management clock

6. Record your actions for a day, or longer!

Make a note in your diary or notepad of how you’re spending your day. Note down the time and what task or activity you are working on, and what time you finished. Or break your diary into 10-15 minute time blocks and record what you’re doing at every time interval. It only takes a teeny bit of time to do this, but the investment is well worthwhile! This strategy can highlight where your time goes, and keep you accountable to your goals. For example, if you want to work on a self-care goal like going for a walk or tending a vegetable garden, record the time you spend actually doing it and make a note of the benefits you experience when you make it happen.

7. Become more mindful of what you’re doing as you’re doing it

Pause at regular intervals and ask yourself “What am I doing now?” This precious moment is all you have. How are you spending your energy and time right now, in this precious moment?

8. Don’t make excuses

It’s easy to blame other people and situations for lack of time, for not being able to get outside for a walk or meditate or sit outside to watch the sunrise or sunset. Do a thorough audit and be honest with yourself. What can you take responsibility for? What changes can you make?

9. Avoid distractions

Is distraction an issue for you? Phones are known to be one of the greatest distractions to humankind because they’re so portable. We take them everywhere. Whether it’s a phone or something else consuming your time, how can you best manage your distractions so you have enough time for your priorities? Here are a few ideas to make it as easy as possible to keep your attention laser-focused and make best use of your time:

  • set a timer to go off at regular intervals to remind yourself to refocus your attention, go for a walk, or simply to stop and take a few deep breaths
  • switch off your wi-fi and use your phone as … well, a phone! Or mute it or switch it off when you want to focus on a task or have a break.
  • turn off notifications on your phone
  • close the door to your room if you want to concentrate and get a task done
    put a “Do Not Disturb” sign on your office
  • reward yourself when you’ve completed tasks within a set time frame

Let's sum up!

You CAN make time for self-care

It’s vital that we all make self-care a priority and not use lack of time as an excuse. Basic self-care doesn’t need to take a lot of time, but if time is a real issue for you, try following the strategies we’ve discussed in this article – your mind and body will thank you for it.

Here’s a reminder!

  • Time is a commodity – spend it wisely!
  • YOU choose moment to moment how you spend your time
  • Get your priorities sorted
  • Change your mindset about time – it’s a precious gift
  • Be aware of your time vampires
  • Record how you spend your time
  • Be mindful of how you’re spending your time
  • Don’t make excuses
  • Avoid distractions

I’d love to hear any other time management strategies you use to keep your self-care in action. Send me a message, and head on over to the Outdoors is my Therapy Facebook Group where we’re sharing ideas and inspiration about self-care in nature!

Listen to the audio version of “How to Make Time for Self-Care” here!

Discovering mountain biking as life’s ultimate parallel universe in her middle age, Daisy Spoke aka Kathryn Walton logoKathryn Walton shares information and reflections in Daisy Spoke that connect, inspire and self-empower women to make healthy choices for themselves. She integrates her love of physical exercise, family, nature, gardening and creative arts with her professional background in mental health social work to facilitate change with individuals, groups, workplaces and communities of women who are committed to living life to the full.

Improve Your Sleep By Spending Time Outdoors

Use the outdoors to improve your sleep

Did you know that you can improve your sleep by spending time outdoors? In this blog post, I’m going to break the research down into practical bite-sized pieces of information so you can take the steps you need to get a better night’s sleep.

The connections between sleep, the outdoors and mental health

Sleep is closely linked to mental and physical health but nearly half of adults report not having adequate sleep. I’ve written in other blog posts about the complex nature of sleep so I won’t delve into the details here. But it’s important to understand that there are many factors that affect sleep quality and quantity. This means that the research about sleep can be pretty tricky. For one thing, it’s difficult to separate out all the different factors and identify exactly what causes what for different people in different situations. One of the factors that we know impacts sleep is spending time outdoors. So let’s have a closer look at how you can use this all-natural treatment to improve your sleep and feel better.

Day to day stresses affect your sleep

Day to day stresses affect your sleep so you need to develop effective stress management strategies not only to deal with your stresses when you’re lying awake in bed at night, but more importantly managing your stresses throughout each day so you don’t carry them to bed with you. There are many ways you can use nature to help with stress management:

  • The fractals of nature can be soothing. Fractals are the patterns that you can see and hear repeated in nature such as tree branches, ripples on a pond, the shape of snowflakes and the way they fall, ocean waves, the patterns on tree bark and animal skin, the sound of a running stream or a waterfall.
  • Meditation and mindfulness practices are known to be very useful for managing stress among other things, and the outdoors is a great place to practise them. Using your senses, bring yourself into the present moment – what do your see / hear / taste / smell / touch? Meditation and mindfulness practices can also help you refocus your attention and let go of stresses that you’re carrying around with you.
  • Physical activity and exercise are great ways to manage stress. Moving your body triggers changes in your bio-chemistry so that you feel better and manage your stresses better. When you get outdoors you’re more likely to be active than when you stay indoors. The point here is to be intentional about giving yourself outdoors time every day and to be as active as possible.
  • If you can’t get outside, for whatever reason, find ways to bring nature in to you that brings you joy and a sense of calm. You could try opening a window, growing indoor pot plants or flowers, displaying sea shells or even hang up a landscape painting or a photo of a natural setting.
  • Your imagination is another tool for managing stress by connecting you with nature even if you’re not outside. If you’re having difficulty sleeping or want to relax, you can visualise yourself in a natural setting. Invite all your senses to help out so that you truly feel as if you’re in a tranquil location surrounded by the sights, sounds and smells that help you de-stress and relax. I like to visualise myself lying on the sand at the beach and letting my stresses drain away into the sand as the sun warms my skin, the waves softly lapping the shore and the she-oaks waving their branches.

Nature setting - beach

Physical activity and exercise reduces stress levels and improves sleep

When you spend time outdoors you’re more likely to be physically active. Your body was designed to move, to be active, so it’s important to move a lot throughout the day. Activity and exercise also tires you out so you’re more likely to get a better sleep.

Medical conditions and pain can affect your activity levels and your sleep. My advice here is to focus on what you CAN do rather than what you can’t. Seek advice from your health professionals about the best and safest ways for you to be active. In general, something is better than nothing.

According to the research, moderate to vigorous physical activity is the best intensity of exercise to improve your sleep. When you are engaged in moderate intensity activity, you’ll feel your heart rate and breathing rate increase. You’ll feel like you’re working but you can still have a conversation with someone. Step it up a notch to vigorous intensity activity and you won’t be able to carry on that conversation any longer. Measuring intensity is all about your personal experience, so make sure you don’t compare yourself with others.

Australia’s Physical Activity and Sedentary Behaviour Guidelines are a useful guide to improve general health and wellbeing including sleep. Some other countries have similar guidelines developed from recommendations published by the World Health Organisation (WHO) including USA, Canada and UK. The Australian Guidelines state:

  • Doing any physical activity is better than doing none. If you currently do no physical activity, start by doing some, and gradually build up to the recommended amount.
  • Be active on most, preferably all, days every week.
  • Accumulate 2 ½ to 5 hours of moderate intensity physical activity or 1 ¼ to 2 ½ hours of vigorous intensity physical activity, or an equivalent combination of both moderate and vigorous activities, each week.
  • Do muscle strengthening activities on at least 2 days each week.

Exercise in the afternoon can disrupt your sleep, especially if it’s vigorous exercise, so for most people the recommendation is to exercise in the morning if possible and preferably outdoors with the morning light (see my next point!)

The research also shows that time spent outdoors at any time of the day may assist with sleep but afternoon exercise is possibly best kept at a gentle level.

Bushwalking

Light exposure can help or hinder sleep

You can use your exposure to light to help improve your sleep. Go outside first thing in the morning – the blue light that is dominant in the morning wakes you up and triggers your body’s production of the sleep hormone melatonin which is released after dark and causes you to feel sleepy. Remember to follow the health guidelines for protecting your skin from damage by the sun.

Every morning when you go outdoors into the sunlight, you re-set your body clock. This is why it’s important to avoid blue light after dark. Put your devices away (remember to mute them!) and do some other activities instead. Think about the sorts of activities that previous generations may have done in the evening such as playing or listening to music, reading, playing board or card games and even going to bed earlier!

A consistent daily routine sets you up for a better night sleep

The research suggests that people with a consistent daily routine that incorporates exercise, time outdoors, meal times and relaxing activities in the evening are more likely to sleep better. Does your daily routine consistently include all these things? If not, how you can you re-arrange things so that it does?

But what if you have children or a baby!?

Disruptions to sleep are inevitable when you have children or are caring for someone else. It’s a 24/7 job and it doesn’t go on forever although it might feel like it at the time! The general recommendation is to sneak sleep in when and where you can and to get support or practical help with your responsibilities. If you don’t have a tribe (or a village) around you, create one for yourself and your family rather than striving for independence. Ask for help.

A healthy daily routine is vital for everyone no matter their age. Australia has developed the Australian 24-Hour Movement Guidelines which complement the Physical Activity and Sedentary Behaviour Guidelines. You can model these guidelines for your family by setting healthy boundaries and routines for everyone that includes outdoors time, physical activity, exposure to natural patterns of light and dark, meal times and bed times.

Tropical Rainforest Adventures with Children

Bring nature into your bedroom

It’s important to have a safe, comfortable sleeping space. You can use nature to enhance your bedroom environment and improve your sleep.

Studies on people who go camping show that many campers sleep better and longer. They also tend to go to bed with the sun and wake up with the sun as our ancestors did. There are probably many factors contributing to this, so I’m not suggesting you move into a tent to improve your sleep, but it’s worth exploring how you might be able to tweak your sleeping environment, evening routine, behaviours and habits to replicate what happens in a camping situation. You could try the following:

  • Dim your house lights after dark and minimise exposure to blue light. You could mute your devices and put them in another room.
  • If you have bright street lights or car lights shining through your bedroom window, think about window coverings that will block them. Change the arrangement of furniture in your room to lessen the problem. Can you grow some plants or install an external window shade that blocks the light?
  • Many people like to keep a light on during their sleeping hours to provide comfort or safety when getting up to the bathroom. Try using a light that has a soft, warm glow rather than a bright light.
  • Air temperature and air flow, or lack of it, can disrupt your sleep. Your body needs to drop in temperature to have a good sleep. Unless you live in the tropics, the temperature normally drops at night time, so be careful not to rug up too much. Likewise, if it’s a hot night, you might need to find ways to cool down such as leaving the windows and internal doors open to allow for air flow.
  • Gazing at the night sky from the comfort of bed can be relaxing for many people, but not for others. Adjust your window coverings and rearrange your furnishings to suit your needs.
  • Waking up with the sunrise and going to bed just after sunset can be a wonderful way to start and end your day. Of course this is different at different times of the year and in different parts of the globe and isn’t always practical. But it’s definitely a habit worth considering.
  • What about the sounds you hear when you go to bed? Many people eventually get used to the sounds in their own neighbourhoods including cars, trains and sirens. But it can also take a while to get used to the sounds of nature at night if you’re not familiar with them. What nature sounds do you find soothing, and which do you find unsettling? How can you intentionally bring soothing sounds into your sleep environment? You could play music that incorporates the sounds of nature or download a ‘nature sounds’ app.
  • Aromatherapy can be used to improve your sleep too. Think about which aromas (or smells) you find soothing in nature and how you can safely bring them into your sleeping space. For example, you could have some fresh or dried lavender in your room if you like that scent, or use essential oils or incense (but for safety reasons don’t keep anything burning or heating when you go to bed, and follow recommended instructions carefully.)

Campsite at Elsey NP

What to do if you need more help to improve your sleep

If your sleep doesn’t improve after trying these strategies, have a chat with your doctor or health professional who can help you explore what you need to do in your situation. There are some medical and psychological conditions such as sleep apnoea, certain chronic diseases and stress disorders that may need more specialised interventions to get you the super sleep you deserve!

It’s up to you now to take action.

What can you do, what’s in your control right now that you can experiment with to improve your sleep? How can you use the outdoors to get a better sleep?

  • Manage your stress levels each day by getting outside or connecting with nature in some way
  • Get outside each day, be more active or increase the intensity of your exercise
  • Spend time outside first thing in the morning to get a dose of natural light that re-sets your body clock and helps you to feel sleepy later in the evening
  • Create a consistent daily routine that includes getting up and going to bed closer to sunrise and sunset, spending time outdoors, getting plenty of movement and exercise, avoiding blue light in the evening and doing some relaxing activities instead of scrolling through your device
  • Model a healthy routine for your children and set boundaries around their activities
  • Bring soothing aspects of nature into your sleeping environment by checking in with your senses – what can I see, hear, touch, smell that is calming and is associated with rest and sleep

Whatever you do, don’t give up too quickly. Stick at it because it can take a while to see the results. We know that even when you implement a new healthy habit, it can take a few weeks or months for it to really kick in.

Download the free printable!

improve your sleepI’ve created a handy hint sheet for you to use to remind you about all the actions you can take to improve your sleep by using the outdoors.

When you click on the image you’ll be taken to the RESOURCES tab on my website where you’ll find this handy hint sheet, along with many other printables which are free for you to download and print for your own use.

Listen to the audio version of this blog on the podcast!

As I write this blog post, our “Outdoors is my Therapy” podcast listeners are growing in number every day. I have many fabulous topics planned for the podcast including some interviews and stories about outdoor adventures.

I’d love to know if you have a topic about the outdoors that you’d love to hear more about. You can let me know via Facebook, Instagram or email. And join the Outdoors is my Therapy Facebook Group for plenty of inspiring chat and photos about the outdoors.

Daisy SpokeDiscovering mountain biking as life’s ultimate parallel universe in her middle age, Kathryn Walton shares information and reflections in ‘Daisy Spoke’ that inform, inspire and empower women to a healthy and active lifestyle.

Everyday in the Outdoors

everyday in the outdoors sunrise

Intentionally spending time everyday in the outdoors can add amazing value to your day, to your mental health and to your life in general. Yet many people rush through their day without even a thought about it. When you invest time and energy into connecting with the outdoors and with nature each day, you stand to gain multiple health benefits including improved attention, reduced stress levels, improved sleep and a better mood. Spending even just a few minutes outside each day can start to make a difference.

Recently the Outdoors is my Therapy Facebook Group ran a 7 Day Challenge to share ideas about some of the ways we can all get connected with the outdoors on a more regular basis – so we feel better! And live better! All of these are completely do-able, perhaps with some modifications, no matter your fitness level, age, where you live or how mobile you are. Here are the 7 challenges we undertook to spend time everyday in the outdoors:

GO FOR A WALK

I’m referring here to simply walking around, moving your larger muscle groups and immersing yourself in your surroundings. Whilst daily exercise is very important, the act of getting your body in motion and connecting with the outdoors is the focus here. You can take a walk at various times during the day depending what works best for your routine.

Morning walk

Getting out into the natural sunlight first thing in the day helps your brain to wake up, re-sets your body clock so you’re ready for sleep again after dark, and forms a solid foundation for your day.

Lunch time walk

A mid-day walk helps to break up your day. Getting outside your usual workplace and changing your focus is one of the best stress breaks you can give yourself. Perhaps you’ll love it so much you’ll incorporate a daily constitutional into your regular workday routine.

End of the day walk

A stroll at the end of the day signifies the end of work and helps you transition to family time, personal time or relaxation time. Walking as the sun goes down is especially helpful to switch modes and settle for the evening.

WITNESS SUNRISE & SUNSET

Begin your day with the waking light of dawn and finish your work day as the sun sinks below the horizon – nature’s perfect bookends for your day! If you practise yoga, why not do some sun salutations as the sun rises or sets. Or use this special time for personal prayer, meditation or breathing or stillness practices. Sunrise and sunset are global phenomena which can help us feel connected with other people and places.

SPEND TIME IN A GARDEN

Are you fortunate enough to have your own outside yard? Or do you have pot plants, indoor plants or access to a local park or green space? Maybe you have an in-house kitchen garden with herbs or bean sprouts growing? Your daily garden routine could include weeding, pruning, watering, planting or harvesting. It could also include more physically demanding jobs such as fencing, making compost and nurturing your worm farm. If you don’t have your own garden, you can spend time planning your dream garden, creating a garden either in the earth, on your balcony or on your kitchen bench. Or you can use your senses to enjoy nature’s handiwork outdoors.

HAVE A GO AT BIRDWATCHING

Bring your attention to the bird life around you. What birds can you see? And hear? You might like to identify the various birds in your neighbourhood, or simply watch and listen to them. Over time you’ll notice their patterns and routines, flight paths, nesting sites, amusing behaviours, social groupings, and how they respond to seasonal changes.

PRACTISE MINDFUL PRACTICES

Mindfulness-based practices are wide and varied. In general the focus is on slowing down and bringing your attention to your surroundings and your experiences in the moment. This can be challenging because we spend so much of our lives rushing around.

Sensory mindfulness

One way to practise mindfulness in the outdoors is to observe the world around you through each of your senses one by one. Spend a couple of minutes noticing what you see, then move on to noticing what you hear, what you smell, what you feel, and so on.

Mindful walk

There are many variations of mindful walks too. You can be barefoot or wearing shoes. Begin by pausing for a few moments, close your eyes, take a few breaths and tune into how that feels in your body. Notice the sensations of the ground beneath your feet. Slowly open your eyes and draw your gaze to the ground slightly ahead of you. Move slowly forward one step at a time, bringing your attention to the sensations as you move your foot forward – lifting, moving, placing it down, and adjusting your balance. Repeat this for each step you take bringing your attention back to the sensations of walking each time your mind wanders. Continue for a few minutes, then when you are ready to finish, pause again, close your eyes, take a few breaths and then open your eyes. This is a wonderful moment for a gratitude practice.

FIND THE LITTLE TREASURES

Make new discoveries in your outdoor spaces every day. When you begin to look, you can find little treasures everywhere! Cobwebs hiding in the corners of the fence. Bugs scurrying in search of new homes. Grasses beginning to seed. Leaves swaying in the breeze. The soft sound of bird wings as they fly by. Grains of sand sparkling in the sunlight. The feel of the breeze as it moves your hair or caresses your skin. The smell of the eucalyptus tree.

CELEBRATE LIFE WITH A PICNIC

Picnics are the perfect way to celebrate life and the outdoors. They are equally delightful whether you go solo or share it with others. Picnics can be simple or complex, planned or spontaneous, romantic or practical. All you need is some food and somewhere suitable outdoors. You might like to have a picnic rug, chairs or a park bench to sit on, but finding a fallen log or rock is heaps of fun too.

Pre-preparing picnic food can be pretty special, however turning your ordinary everyday meal into a picnic outdoors is a fabulous way to liven up your day. If you like, you can bring some extra activities with you such as a camera to do some photography, bat and ball games, “I Spy” games, books and crosswords. Turn your picnic into an adventure by adding a physical challenge to it, for example hiking or biking into your picnic spot.

Let's sum up!
We had a lot of fun sharing these activities during our 7 Day Outdoor Challenge. Which ones would you like to incorporate into your routine for getting outdoors everyday? Or what other actions are you feeling inspired to take to get connected everyday in the outdoors?

Head over to our Facebook Group to view the videos and threads about our #7DayOutdoorChallenge and share your ideas with us. By the way (if you’re not already a member) when you request to join the Group you’ll be asked to answer some questions before you can join (so we know you’re not a robot!) and you need to agree to the rules which are there to keep the group as a safe space for sharing and inspiring.

You can also listen to this article in the Outdoors is my Therapy podcast!

Kathryn talks you through how you can incorporate a daily routine of spending time in the outdoors that works for you!

Daisy Spoke avatar has long curly hair and smiling mouth

Discovering mountain biking as life’s ultimate parallel universe in her middle age, Kathryn Walton shares information and reflections in ‘Daisy Spoke’ that inform, inspire and empower women to a healthy and active lifestyle.