Start a “Sit Spot” practice to a happier you
In today’s fast-paced world, many of us feel a deep need to reconnect with nature, as it’s essential to our sense of peace, happiness, and even purpose. Yet, as we rush through our busy lives in urban environments, we often find it difficult to carve out time for this connection. For many, sitting still for just a few minutes seems nearly impossible. This is where the practice of “Sit Spot” can be a simple, effective solution. What is a Sit Spot? A Sit Spot is your designated spot in nature where you can simply “be.” It’s a space to settle in, relax, and allow yourself to become fully present. Over time, you’ll find yourself more attuned to the sights, sounds, and movements of the natural world around you. This practice, used by poets, painters, yogis, and meditators for centuries, helps to strengthen your relationship to nature. By regularly visiting your Sit Spot, you begin to use our senses to become aware of how nature moves and acts around you. Simply sitting, breathing and tuning into the natural world is good for body, mind and spirit! The Benefits of Spending Time in Nature Research has shown that spending time in natural environments offers a wide range of benefits, from reduced blood pressure and a stronger immune system, to enhanced well-being and happiness. People who spend time outdoors tend to be healthier, more relaxed, and more content. We all know this on some level, but it’s easy to forget when we’re caught up in our daily routines. The challenge is to act on what we know and make time to reconnect with nature. One of the simplest and most effective ways to do this is by practicing “Sit Spot.” How to Practice Sit Spot The concept of Sit Spot is easy: find a quiet place outdoors—either in your own yard, a nearby park, or a natural area—and spend some time just sitting, breathing, and observing. No distractions, no phones—just you and nature. This practice has had a profound impact on my own mood, well-being, and sense of connectedness. For me, it’s become a regular ritual—a chance to step away from the noise of the world and take in the calm of the natural environment. It’s also been an essential part of my work as a Forest Therapy Guide, helping me stay grounded and attuned to the rhythms of nature. Finding Your Perfect Sit Spot When it comes to choosing your Sit Spot, the most important factor is that it should be easily accessible. Ideally, it should be a place you can visit regularly without much effort—somewhere close to your home or work. Your own garden, a quiet bench in a nearby park, or a secluded spot at a local woodland or urban forest are all excellent choices. Aim for a location that invites you to be present. While you might dream of sitting by a rushing creek or under a majestic tree, even a small garden can become a perfect Sit Spot. What to Look for in a Sit Spot When choosing your Sit Spot, consider the following natural features: Even in urban areas, nature is all around you. For instance, a quiet corner in the your local botanic gardens can serve as an ideal Sit Spot amidst the hustle of the city. The key is to find a place that allows you to observe and connect with nature—whether it’s through the movement of the wind, the chirping of birds, or the rustling of leaves. The Practice of Being Present When you settle into your Sit Spot, start by getting comfortable. Take a few deep breaths, relax your body, and greet yourself with kindness—this is your time to connect. Set an intention to truly engage with the natural world around you, and let go of any distractions. Turn your attention to your senses: what do you smell, hear, see, and feel? Pay close attention to the sounds of the birds, the temperature of the air on your skin, or the scent of the plants nearby. Let yourself fully experience these sensory details, allowing them to ground you in the present moment. Curiosity is key. Wonder about the small details around you, and let it be okay not to have all the answers. This practice isn’t about gathering knowledge, but about fostering a deeper connection with the environment. The goal is simply to be present, to observe, and to experience. As your time at the Sit Spot draws to a close, take a moment to reflect. You might want to journal your thoughts, sketch what you saw, or collect something to remind you of your time there. Finally, before you leave, take a moment to thank your Sit Spot. You can pause for a few extra moments, offer water to a nearby plant or tree, or leave a small gift for the local wildlife. This gesture acknowledges the space you’ve shared and the connection you’ve fostered during your time there. Stay Safe and Comfortable It’s important to feel safe and comfortable in your Sit Spot. Be mindful of any potential hazards, like bees, snakes, or unstable branches, but don’t let this stop you from finding your spot. When you feel secure, you can fully relax and enjoy the process. You may even find that your Sit Spot becomes a space where you can let go of tension—taking a brief nap or simply resting. An Experience for Life The beauty of the Sit Spot practice is that it’s adaptable to your lifestyle. You don’t have to spend hours at your spot every day—start with just 10 minutes and build from there. The more often you visit, the more you’ll notice and appreciate the subtle changes in the environment, from the shift in seasons to the daily rhythms of wildlife. If you have the time, consider finding a second, “wilder” Sit Spot for weekend visits, where you can immerse yourself in a more natural setting. Over time, these moments of quiet observation can deepen
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.
