The concept of biophilia, which translates to “love of life,” tells us that humans are programmed to seek connection with nature and other life forms. It’s partly why many of us experience a calming effect when we’re on the beach, listening to the waves crash onto the sandy shore, or the birds flying above. One of the fruitful byproducts of spending time in nature is the ability to develop new perspectives. In this way, nature can act as a mentor to us, if we allow space and openness in the experience. Just noticing what the mind is doing, without judging or willing it to be different, can be therapeutic. That is mindfulness at its core.
Research demonstrates a positive correlation between mindfulness practice and several health benefits. Similarly, research shows a positive correlation between time spent in nature and health outcomes such as lowered blood pressure and lowered cortisol levels, better sleep, and even accelerated post-surgical recovery time, among other compelling benefits.
Let’s tap into the “beginner’s mind” tenet of Jon Kabat-Zinn’s Mindfulness Based Stress Reduction (MBSR) to explore how we might expand our perspective, with nature as our guide. As a primer, or as a refresher, Kabat-Zinn founded MBSR in a medical clinic in Massachusetts in the 1970’s. The tenets of MBSR are derived from the Buddhist faith and were secularized for expansion into these types of settings. The primary tenets or attitudes cultivated through mindfulness practice are non-judgment, patience, beginner’s mind, trust, non-striving, acceptance, letting go, gratitude, and generosity. While each is distinct, they also inform one another. Beginner’s mind is the sense of openness and curiosity that we want to foster when approaching a perspective broadening exercise in the natural world. It allows us to see things in a fresh view, as if for the first time.
Have you ever observed a toddler checking out an ant path for the first time? They’re curious, inquisitive, open to the new experience, and they’re not labeling it through judgment or bias but through pure fascination and zero expectation. Imagine that you could bottle up that aspect of “toddler essence” and borrow it for a while—that’s your “beginner’s mind.” Breathe it in!
If you find it challenging to stay in that beginner’s mind headspace, go easy on yourself. A little self-compassion can go a long way here. Our grown-up brains are accustomed to thinking, analyzing, evaluating, and applying our own biases. It’s okay if thoughts pop up that may carry you away from this exercise of practicing beginner’s mind. Just keep coming back to it. It’s simple, and it’s challenging. Both can be true at the same time.
Now, for the practice!
- Find a piece of nature nearby. If you don’t have access to a space in your immediate area, consider using a photo or a video.
- Take a few breaths at a pace and depth that communicates to your body that we’re here in the present moment. Imagine the breath as an anchor for your practice.
- Notice your body connected to the earth in whatever way it is right now. Feel grounded here.
- The invitation now is to scan and notice nature, as if for the very first time. See if you can keep that “toddler essence” in mind and spirit as you observe. Tune into whatever senses are inviting your attention.
- Consider noticing your piece of nature from a different perspective, viewpoint, or angle. Get creative here and just let it flow. There’s no right or wrong way.
- After a few moments, consider checking in with your internal experience. What sensations are present? What feelings are around?
- To close this brief practice, take a couple full breaths and consider setting the intention of sharing this gift of “beginner’s mind” or “toddler essence” with all of those you come into contact with today.
