Finding joy and calm
The earth seems to be shifting under our feet. Nothing seems certain, and it’s easy to let our anxieties and fears grow. That is, if we focus on human affairs only. Because out there, in nature, the world is going on. Lives are born and lives end. Trees that are already hundreds of years old, they keep steadily growing. Millions of small dramas, small wonders, and daily miracles are happening all around us. We just need to slow down, bring ourselves into the present, and open our senses. But this can be hard. A thousand worries and tasks clamouring for our attention. Perhaps an internal monologue of fear, or even doom. Some people feel that if they don’t constantly worry about their loved ones, this means that they don’t care about them. But everyone needs to care for themselves too, so that we can remain happy and healthy. In that way, we can go on caring for our loved ones more effectively and for longer. One method of finding joy and calm that always works for me is by writing and drawing. But I mean the kind of writing and drawing where I don’t set myself any goals or standards. Where I don’t put any pressure on myself for the writing or drawing to turn out in any particular way. No one else needs to see what’s in my journals. They are for me only. My own personal response to the world. In my written journal, I just start writing about whatever is bugging me, and see what comes out. Often I write down questions, and then try to write through into an answer. With my drawing, I find the best way is to go out into nature and find something that sparks my interest. It also helps to find a comfortable place to sit or stand. Then I give my attention to that flower, bird, tree, landscape, whatever, and try to draw it. It doesn’t matter what comes out. If I’m really tired I’ll do a contour drawing. This is extra-low-pressure because this means I don’t look at the page, and I don’t take my pen off the page. I just look at the natural thing, and let my pen describe its outlines – its contours. Sometimes I go out into nature, and write down impressions as I go. Sometimes I sit quietly, listen to all the sounds I can hear, and then try to draw a sound map. All of these techniques have a similar effect on me. They slow me down. They shift my focus from worrying to one of close observation, of being in the present. Watching a little bird hop about, or studying the intricate beauty of a flower, fills me with joy. Something about putting pen to paper is both grounding and calming. A written journal, about personal problems, can be cathartic too. It’s almost as if taking the thought and putting it on paper, away from yourself, both relieves the weight of the thing in your mind, and also gives you a better perspective to see the thing more clearly. So in these strange times, please take some time to care for yourself. Perhaps try some writing or drawing as I’ve described here. More detailed descriptions of these exercises can be found in my book Make a Date with Nature that you can download for free here: https://www.paperbarkwriter.com/ Yours Paula Peters
20 Inspiring Nature Quotes
The seasons are changing, inviting us to explore the outdoors. We hope these nature quotes will inspire you to spend more time in nature!
My Journey to the healing practice of Forest Therapy
I grew up in Sri Lanka with all the freedom for daily play and discovery outdoors – as I said in a recent interview, there was no such thing as ‘nature deficit disorder’ in my formative years. The ocean was just down the street, where Sunday family picnics were the norm. That love of the ocean, grandparents who loved gardening, and no lack of adventure just outside my door, sealed my connection to nature. So when I got a chance in 1993 to go on a safari in Rwanda and sit next to a Silver-backed gorilla, I was on top of the world – my ‘Dian Fossey moment!’ I started hiking in Australia when I migrated in 2010. I had just qualified as a personal trainer, but, I yearned for the freedom of being in nature, away from the confines of a florescent-lit gym. It’s a call we all get at some point in our life, and I was enjoying every minute of raw energy getting to the top of the next hill, pounding my way over kilometers of rugged Australian bush tracks. I even started a hiking meetup group in Melbourne “Happy When I’m Hiking.” That sums it up, doesn’t it? ☺ In 2017, an experience in nature changed the way I related to the healing power of nature. I was in Virginia, celebrating my Mother’s 70th birthday in a lovely house overlooking the Blue Ridge Mountains. Her fondest childhood memories were those spent in nature, so her birthday wish was to do exactly that. We drove along the Blue Ridge Parkway, stopping at many of the lookouts, marveling at the views, and walking along gentle paths. I was no longer rushing. I was present, looking, touching, tasting and breathing in the forests around me. It made me curious; surely, there must be others that are connecting to nature this way? And so my inquiry into ‘Shinrin-yoku’ began, finally finding my way to Japan and the Saneum Recreation Forest in South Korea to meet with the pioneers of Forest Therapy and get certified in “Forest Medicine.” As the President of the International Nature and Forest Therapy Alliance (INFTA), it is my lifelong mission to lead, mentor and coach as many people to become certified Forest Therapy Guides. The idea of spending quality time in nature may seem simple, but it is actually quite profound and often life-changing. The Japanese practice of Shinrin-Yoku, or “Forest Therapy” embodies the concept that healing, relaxation and rejuvenation that occurs by immersing oneself in nature. The scientifically-proven benefits of forest therapy include: If you have any questions about the practice of Forest Therapy or becoming a Forest Therapy Guide, please do get in touch with me at info@inmynature.life
Book your Forest Therapy walk in Australia!
You can now find an INFTA-Certified Forest Therapy Guide at locations across Australia by clicking here! Originating from Japan, Shinrin-yoku (Nature and Forest Therapy) is an evidence-based preventative and therapeutic health practice of immersion in forests and other natural environments, intending to promote mental and physical health while at the same time being able to enjoy and appreciate nature. The walks are very popular so book your spot early! Since the pandemic, people are more stressed, anxious, and depressed and have chronic health conditions. Guided Forest Therapy walks provide a pathway for people to regain their health, feel safe and supported, learn and remember how good it is to immerse in nature and rest from all that consumes us in our daily lives. Forest Therapy walks help participants take time out of their busy lives so they can slow down and connect with the calming and health-giving benefits of nature. During a Forest Therapy walk, you will be guided through a sequence of nature connection practices. There is no expectation of what you should do, experience, or receive. Rather, guides simply encourage and support participants to immerse in nature through their senses, looking, listening, exploring, noticing and feeling with a quiet and accepting presence. A relaxing tea ceremony! Forest Therapy Guides gently support participants through a sequence of nature connection activities to wonder slowly, mindfully and in appreciation of nature. Taking a walk in nature has healing power for our minds and souls. We don’t ask anything from nature, yet nature gives us silence, peace, harmony and beauty, without limits. Walking in nature is an efficient therapy for our stressed, fast-paced lives.
“I’m no Picasso, but my doodles are definitely leafing a mark!
Overcoming the Fear of Drawing: A Beginner’s Guide to Nature Journaling Do you feel the urge to reconnect with nature but hesitate to pick up a pen or pencil to document your observations? If you’re a beginner, the thought of drawing—even simple sketches—can be daunting. But what if I told you that nature journaling isn’t just about creating perfect art; it’s about cultivating a deeper connection with the natural world and allowing yourself to slow down and really see the beauty around you? Let’s talk about how to overcome the fear of drawing and why nature journaling is a practice that anyone can embrace, regardless of artistic ability. Why Nature Journaling? 1. A Connection with Nature One of the most beautiful things about nature journaling is how it fosters a deeper connection with the natural world. When you take time to observe and document what’s around you—whether it’s the shape of a leaf, the flight of a bird, or the way the light falls on the water—you develop a sense of appreciation and wonder. This mindfulness can transform a simple walk outside into a meaningful experience. 2. Reduces Stress and Encourages Mindfulness In today’s fast-paced world, it’s easy to feel overwhelmed. Nature journaling offers a chance to slow down and be present. It encourages mindfulness as you focus on details—whether it’s a tiny flower or a cloud in the sky. This simple practice has been shown to reduce anxiety and promote relaxation, making it an ideal tool for mental well-being. 3. Sharpen Your Observation Skills Over time, nature journaling helps you sharpen your powers of observation. You’ll begin to notice things you may have overlooked before: the pattern of a tree bark, the movement of the clouds, the subtle changes in a bird’s behavior. This skill of keen observation is not only helpful in nature but also in other areas of life. 4. Learn Through Observation Nature journaling isn’t just about drawing—it’s also about learning. As you document the natural world, you start to understand the intricacies of plants, animals, and ecosystems. You might begin to recognize different species of trees, understand how weather patterns change, or observe the behavior of animals in their natural habitat. This hands-on learning can be both educational and inspiring. 5. Creativity and Self-Expression You don’t have to be a professional artist to enjoy the creative process of nature journaling. In fact, one of the most wonderful aspects of journaling is that it gives you the freedom to express yourself however you feel—through writing, drawing, painting, or even poetry. The goal is to capture your thoughts, feelings, and discoveries in a way that feels personal to you. Remember, this is your journal. Getting Started: Overcoming the Fear of Drawing If you’re new to nature journaling and worried about your drawing skills, know this: you don’t need to be an artist to begin. The practice is about exploration and personal growth, not perfection. Here are a few simple steps to get started: The Benefits of Nature Journaling Once you’ve embraced the practice, you’ll begin to notice the many benefits of nature journaling: A Final Thought Nature journaling isn’t about drawing perfectly—it’s about connecting deeply with the world around you. It’s a journey of self-expression, mindfulness, and personal growth. Whether you’re a beginner or an experienced journaler, you have the ability to develop your own unique practice. So, take a step outside, breathe in the fresh air, and let the world unfold before you. Remember, the most important thing is to start. Are you ready to start your nature journaling journey?
Make your sit spot practice private and intimate
I recently introduced the ‘sit spot’ practice to guests on a guided walk. Curious as to what this means, I explained the ancient practice of finding a place of intimate connection with nature – a place where you learn to sit still – alone, often and quietly. As promised in my last blog, here are some suggestions about getting the greatest benefit from your sit spot. It is a regular habit which benefits my Forest Therapy guiding and mentoring. I used to think I had a good connection with nature with all my hiking. However, I have come to learn and appreciate a further level of connection from a few simple practices at my sit spot. My sit spot has become my nesting niche, retreat and renewal centre. Although keeping still is hard for most of us, we can gain a lot of benefits both physical and mental through this simple, but powerful practice. So, how can YOU tap into the benefits of a sit spot practice? Find time when your chores are done and you can slip away alone. Then quietly approach your sit spot and you’ll notice more. Having established a sit spot routine, you will soon find incredible things happening around you and with you: maybe an echidna will come out of the shrubs and feed a few meters next to you! It’s a practice of being completely present, opening all the senses to become aware of all that is going on in the environment. It takes time for animals to feel safe again to come out and continue with their daily routines. The other part to this routine is about sitting, about stillness. Focus on improving your sit spot and your observation skills. By being a quiet, unobtrusive guest you will learn to make yourself welcome again, as an accepted member of the natural community. To fully get to know your sit spot, go there at different times of day. Depending on the time of day you will observe different animals and different behavior patterns. Notice the different birds, flowers and animals through the seasons. Big umbrellas are good for rainy but also very sunny days! Sit quietly and comfortably as this is the best way to allow the natural world to get to know you as well. After a while, birds and animals may approach you with curiosity. Allow yourself a few minutes to start noticing. Once you sit quietly long enough, the birds accept the fact that you are there and there for good. As they return to their daily tasks, a previously hidden dimension of your landscape opens up. Simply try listening firs to different bird songs until you can distinguish between them. Use all your senses: your vision, hearing, touch, taste and smell. If you are intuitive, you can use that too. Occasionally, I take my journal to my sit spot to sketch or write what I observe. Yesterday I observed what is best described as a ‘territorial war’ between birds at the pond. After heavy rain I may take my camera as the creek is beautiful when flowing. Let nature guide you to enjoy your sit spot in mindful ways. I have two: one is on the edge of a small creek with wooded area in the neighborhood. The other is our home garden where I can observe lots of birds and different wild flowers. Having two sit spots makes it easy to connect with nature, whatever the time, day or weather. Busyness, does not interfere! I hope you can make the best of your sit spot practice this year. It is an experience that each person enjoys and benefits in different ways. Enjoy your sit spot in a way that brings you joy, happiness and connection.
Cultivate Self-Care: Embrace these 10 Daily Rituals for a Balanced Life
In the hustle and bustle of our daily lives, it’s all too easy to forget to take care of ourselves. Yet, by incorporating small, daily self-care habits, we can ensure that we are at our optimum—emotionally, physically, and mentally. These moments of mindfulness are essential for reconnecting with ourselves and finding balance in our hectic world. I’m happy to share some simple yet impactful ideas to help you carve out a little time for yourself each day. You deserve it. Start incorporating these steps into your life this week and begin your journey towards a more centered and fulfilled self. Start including these simple steps in your life. Begin this week. Especially this week. 1. Be still. Start a sit spot practice – 10 minutes in your garden. 2. Walk. Take a short walk without your mobile phone – leave it at home. 3. Connect. Walk on grass without your shoes – what do you notice? 4. Relax. Give your body ten minutes of mindful attention – start with relaxing your cheeks, your neck, your shoulders, all the way down to your toes. 5. Breathe. Take ten deep breaths of fresh air – inhale through your nose, exhale through your mouth or nose. 6. Savor. Take ten minutes to eat an apple (or fruit of your choice). Chew slowly, noticing the textures, smells and taste. 7. Inhale lavender, peppermint or other sweet smelling herbs or flowers. Relish the aroma and notice the sensations. 8. Read. Find a quiet spot at home or in your garden and read a poem from nature. Sip on your favorite tea. 9. Bathe. Soak yourself in a hot tub with nature infused oils and aromas. 10. Treat. Buy a small nature-inspired luxury as a way of valuing yourself. A plant, recyclable yoga mat, or a Forest Therapy guided walk! With a little bit of attention to your own self-care, you will feel more connected to yourself and the world around you. Incorporating a few of these ideas in your day will help keep you in tune with nature. And that’s always a good thing! Which one will you try first? Here are some links to research which shows that nature experiences provide an antidote to stress and support general wellness, offering restorative experiences that ease the mind and heal the body.
Forest Therapy at Geelong Botanic Gardens
Join Susan Joachim, President of the International Nature and Forest Therapy Alliance (INFTA), and Founder of Shinrin-Yoku, Forest Therapy Australasia, on an exclusive Forest Therapy experience in the beautiful Geelong Botanic Gardens. Bookings are now open via Eventbrite. What is Forest Therapy? The practice translates literally from Japanese “Shinrin-yoku” as “Forest Bathing” – immersing ourselves in the atmosphere of forests and other natural surroundings. “Forest Therapy” is now considered nature’s remedy to stress and a pathway to a happier, healthier and more fulfilling life. The practice is backed by thorough medical and scientific research – and the plethora of health benefits are wide-reaching for all age groups. What happens during a guided Forest Therapy session? Susan will guide you on a relaxing and rejuvenating walk, with plenty of time to slow down and soak up the beauty of this enchanting garden, one of the best-kept secrets in the region. We’ll see the emerging colours of spring among the lovely tree plant collections, as well as exciting new vistas as the leaves emerge. Forest Therapy walks take on a slow immersive pace, unlike a hike or botanical walk. The Geelong Botanic Gardens provide a rich tapestry of sensory experiences that invite us into the moment. Over the two hours, your will spend some time walking at a leisurely pace, stopping and sitting. Usually, you would be in shade, but sometimes we may sit in an open space. With a focus on slowing down, the guided walk encompasses a series of place-based activities on easeful nature trails, to help us relax, become present and deepen our connection to nature. The experience invites room for listening, healing, reflection, for quiet, accepting presence, and for inquiry through all the senses. There is no right or wrong way to participate in the activities, simply follow your intuition and curiosity to explore the natural surroundings. The Forest Therapy experience concludes with a tea-sharing ceremony, inspired by the Japanese way of tea. =====BOOKING CONDITIONS====== All attendees must comply with the latest VIC Public Health Order and State Government Guidelines regarding COVID-19 and distancing at the time of the booking taking place. THINGS TO KNOW/BRING: Please arrive by 9:45 am to fill out preliminary formalities. We will start the walk promptly at 10:00 am. The event will go ahead even in rainy weather. However, if we need to cancel due to inclement weather, bush fires or notifications from council or parks authorities, participants will be notified on the morning by 9:00 am. How to get to the gardens: Geelong Botanic Gardens is close to the Geelong Waterfront within Eastern Park. If using GPS the garden’s entrance is at the intersection of Podbury Drive and Eastern Park Circuit For further information about the venue, directions and car parking, please click here. We look forward to seeing you there! —————————————————————————————————————- We Acknowledge the Wadawurrung People as the Traditional Owners of the Land, Waterways and Skies. We pay our respects to their Elders, past and present. We Acknowledge all Aboriginal and Torres Strait Islander people who are part of our Greater Geelong community today.
