There are certain practices that we can engage in at any time to tap into the teachings of nature and the benefits of consistent time outside. These activities are often free, for the most part, can be used anywhere, and can be accessed by one person, on their own time. Nature-based practices are a core part of the AR approach and allow us all to tap into a sense of ancestral wisdom and skillfulness beyond our current daily lives. Away from tech saturation, zooms, and highways, we can slow down, notice, observe, and activate awareness. We are adding simple practices to Field Notes, so you can access anywhere to nourish and nurture.
Here is a practice known as the sit spot. The sit spot is a form of mindfulness that very simply taps into the current moment with awareness and engages our senses.
The Sit Spot and Mental Health
AR National Field Director, Nathan Bennick, enjoying a sit spot in the Rockies
Research results demonstrate positive benefits to our mental health, as well as a marked decrease in rumination when we apply mindfulness outdoors. Studies also reveal that we reap multiple benefits when we engage in a sit spot, especially children and adolescents—but anyone can experience the results.
Some of the ways this can affect us are obvious. We’re outside, breathing fresh air, taking a brief spell to slow down and land. This allows the thinking, analytical mind to quiet some, while we gear our attention to our senses—sight, sound, smell, touch. In addition, we are still, so the parasympathetic nervous system gets an opportunity to initiate, quelling the sympathetic, which can often dominate. These shifts can trigger neural transmissions, moving us from fight or flight to a greater sense of ease.
There are different ways to make this your own, so feel free to reach out to us with questions or just modify as needed. There is something deeply powerful about creating these types of experiences for ourselves. We are carving into space and time for self-care, personal presence, and these subtle actions build esteem and regard. This is an investment in mental health.
Cultivate calm with a few minutes outside. This can be a few minutes or more. You decide.
How to do a Sit Spot
Find a spot where you can sit comfortably in nature.
AR training participants engage in a sunrise sit spot practice
Turn off distractions and allow yourself to land in the here and now.
Observe how you’re feeling, accepting whatever state you may be experiencing with compassion.
Engage a breath pattern that supports. It could be a simple three in, three out. Whatever works.
Close your eyes. Notice the sounds. Perhaps you hear birds, waves, or wind. Observe and allow.
As the practice unfolds, gently guide your thoughts away from to-do lists or busy-ness and come back to mindful awareness. Allow your senses to activate, notice how everything around you is alive and acting in purpose.
After a five-minute (or however long) window, slowly bring your senses back to the day and release from the practice when ready
How do you feel? What do you notice?