Social and emotional wellbeing Archives - ...metaphorically speaking

Everything you Need to know about… Forest Bathing!

March 30, 2023

by metaphor with No Comment Eco-social work Ecotherapy Forest bathing Healing the planet Healing with nature Health and wellbeing Mindfulness Mother Earth Nature and Forest Therapy Relaxation Self Care Shinrin Yoku Social and emotional wellbeing Stress

What is Forest Bathing?

FB is a nature connection practice inspired by the Japanese where it is called Shinrin Yoku. The Western Culture has also taken the practice and uses the terms forest therapy or nature therapy.

It’s not about getting wet.

The idea is to fully immerse yourself in nature and to bathe your senses.

Put simply it is about taking a slow mindful walk in nature, breathing in the forest air, sitting and observing, and developing an emotional connection to the forest.

It is different from hiking – where the pace is faster and you miss a lot of what is going on around you. It is also different from a naturist walk – where you might be identifying and naming particular species of fauna or flora.

A forest bathing or nature therapy walk covers less than a kilometre over a 3 hour time frame. Its aim is to help people slow down and take a break from the stresses of daily life, and to appreciate things that can only be noticed when moving slowly. Some people describe it like doing meditation or mindfulness in nature.

How do you do it? What do you actually do?

So my role as a Guide is to open the door for participants, knowing that the forest will provide exactly the kind of medicine they need. I do this by issuing a series of invitations, that participants can choose to take up if they feel comfortable. We always start with a guided meditation bringing people’s awareness to all their senses, and finish with a tea ceremony ideally using plants harvested along the trail. What happens in between, depends on what kind of environment we are in and what else is might be happening around us.

After each invitation, we come together as a group to share our experience, as much as we want to reveal, about what we are noticing within the environment or within ourselves.

We have a saying that the forest is the therapist, the guide just opens the door. Basically we make it easy for you to drop in to a relaxing and mindful space.

What evidence is there to say that it works?

The Japanese have been studying the effects of forest bathing since the 1980’s when it became a public health initiative, in response to the number of people that were basically working themselves to death. It was based on the principal that spending time in the forest was beneficial to health. To prove it, the Japanese ran a number of studies to evaluate the effects of walking in urban environments compared to the forest.

What they discovered was an antimicrobial organic compound called phytonicides that are given off by evergreen trees such as pines and eucalypts. When you go on a relaxed forest therapy walk breathing in these phytonicides, your blood pressure drops, your cortisol level (or stress hormone) reduces, and heart rate variablilty improves. Phytoncides, are natural immune boosters which increase the natural kill cells in our body, which have been associated with fighting cancer.

Other research has shown that being in nature:

Reduces depression and anxiety
Makes us more calm, focused and creative
Improves our mood and sleeping habits
Helps us to recover quicker after surgery or illness

In Japan and Korea, doctors now offer ‘green prescriptions’ for their patients to go walking in a Certified Forest Therapy trail. Other countries such as America are also working towards this in their health system. It’s starting to be talked about slowly in Australia but we are a long way off adopting this as a ‘go to’ prescription for mental health.

Why do we need forest bathing?

1. It’s part of our true nature

Our species evolved in forests. We spent the first several million years of our existence in them. Then we invented cities. Suddenly, while our genes are still optimized for the forest, our bodies live in the busy, stressful conditions of modern civilization.

Richard Louv has also used the term nature deficit disorder to describe the problem of children spending much less time in nature based outdoor activity, which is having a detrimental impact on their development.

2. Our own health and wellbeing

We have rates of mental health problems that are out of control. Over 50% of people are stressed at work. And 1 in 5 of us will go on to experience a mental illness. Many physical illnesses and disease can also be linked to stress as an underlying cause.

There is lots of scientific evidence to show that being in nature lowers stress levels and boosts immunity to fight infection and disease.

3. To address the Global climate problem

Humans have become so separate from nature that there has been little regard to how we treat the earth. I believe that if we are more closely connected to the natural world, we are more likely to want to care for and protect it.

So rebuilding our intimate connection to the forest again, will ultimately lead to the healing of the planet and of course, our own health too.

Why go with a guide? Why not on your own?

Some people find it really hard to slow down and they need someone to show them the way. Just like yoga, meditation or working out, Shinrin Yoku is a practice, that a Guide can help you develop and integrate into your everyday experience.

I guess one way of looking at it is… you could ask your partner for a massage, but if you want a really good massage from a trained, experienced person, then you go to a massage therapist.

In saying that, I am all for, more people getting out in nature more often. If people would like some ideas on how to incorporate nature connection in their life every day, I encourage them to get in touch. Subscribe to my newsletter and I will send you a free e-book of Nature Therapy invitations you can use on your own private forest bathing experience.

Where can I try it?

From time to time I offer public Nature Therapy walks or you can book a private walk with a group of friends, work colleagues or an intimate experience with your partner. I also offer forest bathing as a Corporate Wellbeing experience for small teams who want to promote health and wellbeing in their workplace.

Get out in nature. It not only feels intuitively good for you. But science says it’s so.

Healing Herbs for Mental Health (part 2)

December 21, 2022

by metaphor with No Comment ADHD Anxiety Depression Ecotherapy Healing the planet Healing with nature Health and wellbeing Herbs Mental health Social and emotional wellbeing Wellbeing

This is the second blog in a series exploring natural alternatives to reduce stress and manage mild to moderate mental health problems such as anxiety, depression and ADHD symptoms. If you haven’t read part one in this series, then I suggest you start there first.

Lemon Balm (melissa officinalis)

With its long history in Greek medicine, lemon balm was affectionately referred to as an elixir of life, for its reputation for prolonging one’s life. Greek physicians encouraged drinking lemon balm to make the heart merry, revive spirits and do away with melancholy. In 1696 the London Dispensary stated the balm steeped in wine would reverse aging and “relieve languishing”. The Arabs also talked about its calming and healing properties for steadying nerves and a remedy for heart palpitations. Perhaps they were onto something, as more recent studies in patients with chronic stable angina demonstrated decreases in depression, anxiety, stress, and sleep disorders after taking lemon balm supplements. There are also good, published results for women experiencing the post-partum blues after caesarean births. The oil in lemon balm has a sedative effect which reduces tension and stress. There are anecdotal reports of many a student benefiting from the herbal tea, just prior to sitting exams, to calm the butterflies, clear their head and sharpen the memory. Lemon balm tea is safe for all ages – even an unsettled baby to help with sleep.

Affectionately known as ‘melissa’ in some countries, lemon balm is a good companion plant in the garden. Some people plant it near their beehive to settle bees into their new home and prevent swarming. Lemon balm will grow in sun or shade, and it won’t take over like its mint cousin. Propagate it by cutting, root division or seed.

Make a tea with one heaped teaspoon of chopped, fresh leaves in a cup of boiling water, 2-3 times a day. It’s also a lovely refreshing drink, when chilled, or makes a nice addition to fresh fruit salad. It can also be added to the bath for a relaxing body soak.

Lemon balm should not be consumed if taking thyroid hormones.

Hops (humulus lupus)

Hops is a member of the Cannabaceae (marijuana) family. Native Americans were some of the first to discover the sedative effects of hops, back in the 9^th century. In 16th Century Europe, hops were widely used as a herbal tonic that offered calming, sedative, and sleep-promoting properties, not just as an ingredient to prevent beer spoiling. The Chinese started using hops to treat insomnia, restlessness and nervous tension in the 19^th Century. In 2017, a study of healthy young adults experiencing mild anxiety and depression were treated with hop extract for one month, demonstrating significant reductions in symptoms. Whilst a few studies suggest hops has the ability to treat anxiety and mood disorders, more research is needed to confirm these effects. Anecdotally and historically, hops calm the central nervous system and relaxes muscles, soothing worries and tension.

The vine from hops will very quickly cover a pergola or trellis. It requires a rich soil and warm sunny position in the garden. In subtropical gardens, the plant appreciates afternoon shade. Propagation is by seed, cuttings or root divisions with buds. Female plants are preferable to produce an abundance of the strobiles, the cone-shaped fruit used in making the medicinal tonic, however male plants are needed if you wish to collect seed.

Dried or fresh hops can be used with vodka or another flavourless alcohol to make a tincture which will keep for many months. Hops can also be used to make a tea or stuff a pillow along with other more pleasant-smelling herbs, to put beside your head at night to aid sleep.

If you have a history of trauma its best to avoid hops to begin with and use an alternative nervine such as skullcap or blue vervain, until you are well into your healing journey. There are no known side effects or contraindications for using hops, however, always consult your doctor if introducing it to your treatment plan.

Scullcap (scutellaria lateriflora)

Lateriflora and Baicalensis are the two most common varieties of skullcap from the mint family. Lateriflora derives from native American soil and basicalensis is a traditional Chinese herb. Although related, they treat very different ailments.

Traditionally American scullcap was used as an emmenagogue by Indian elders, to bring on the menstrual cycle of young girls. In the 19th and early 20th centuries, physicians used it as a nervine to treat anxiety caused by physical health issues, mental exhaustion and heart disorders. In the last few centuries, lateriflora has also been used to assist people experiencing mild depression, insomnia and to improve mood. Research appears to support the hypothesis that skullcap stimulates gamma-aminobutyric acid (GABA), a neurotransmitter that helps calm nervous, thereby positively impacting mood and reducing anxiety. In this way, it works similar to many anti-anxiety medications.

Herbalists often turn to scullcap as a good all-round ‘nerve food’ for its ability to reduce nervous tension and regenerate the central nervous system during periods of stress. For those times in our lives when it’s not logistically possible to reduce some of the sources of stress, skullcap can be the perfect daily tonic.

Propagation is by seed, cuttings or root division. Plant in a sunny, well-draining soil or if you would prefer the plant doesn’t take over your garden then keep in a pot. Harvest the leaves and flowers once it is in full bloom. It will die back in winter and resurge in Spring.

The ideal dose is 1-2 teaspoons of dried herb steeped in boiling water for 10-15 minutes, 3 times a day. It is quite bitter, so you may want to add honey or other herbs like mint to improve the tea flavour. Best to start on a low dose and build up slowly. It also has immediate therapeutic effects that can make you sleepy.

Scullcap is a relaxant and sedative that can trigger side effects such as drowsiness, confusion and irregular heartbeat, so consult your GP before taking this herb. Scullcap is known to interact with some medications. Pregnant and breastfeeding women should avoid it altogether. Large doses and long-term use are associated with liver damage.

Vervain (verbena officinalis)

Vervain is such an amazing healing herb that has been used in folk medicine to treat a whole range of different ailments. Legend has it that after the body of Jesus was removed from the cross, vervain growing nearby was pressed onto the wounds. Military physicians during the French revolution used it extensively for pain and wound management. During the Middle Ages, it was used for numerous skin and hair ailments. Since then, the list of applications for physical health has grown exponentially. In more recent times, the focus has also been on mental health benefits.

Like other nervines, vervain has been shown to strengthen the nervous system by reducing stress, tension and anxiety, promoting feelings of calm and relaxation. It has natural tranquilising effects for those suffering from restlessness, irritation and insomnia. Giving our body the opportunity to ‘rest and digest’ during our stressful busy lives is critical, so our nervous system experiences calm and our hormones are balanced. Vervain has also been used extensively with those experiencing depression, low nervous energy and lack of motivation, due to its energy boosting and tonic properties.

Vervain has attractive white to purplish flowers appearing in late Spring and Summer. Propagation is by seed, root division or cutting. Plant in full sun in well-draining soil. It is frost resistant but does not cope with drought.

Make a tea of ½-1 teaspoon of dried or 3 teaspoons of fresh herb in a cup of water, for 10-15 minutes. It is quite bitter, so you may like to add honey or lemon to mask the flavour. Drink up to 3 cups a day.

Vervain used in excess may cause nausea and vomiting. It can interfere with hormone therapy and blood pressure medication. Pregnant women should avoid it, due to its association with uterine contractions.

Gotu kola (centella asiatic)

Like lemon balm, gota kola also has a centuries old history of being the ‘elixir of life’, increasing brain capacity and promoting longevity. However, lots of people now say, ‘eating a few leaves a day, keep arthritis away’. In Ancient China it was the key ingredient in their ‘fountain of youth’ elixir. The Chinese herbalist, Professor Li Chung Yun who lived to 256 years old proclaimed amongst various tips for a long stress-free life to include daily consumption of gotu kola and ginseng. In Ayurvedic medicine, gotu kola is valued for boosting nerve and brain cell function, promoting calmness and mental clarity, and improving poor memory and concentration. In the early 1930’s, biochemical studies proved gotu kola was influencing the replacement of biogenic amines, the brain neurotransmitters involved in learning, memory, attention and concentration. More recent research has shown gotu kola can relieve symptoms of attention deficit and hyperactive conditions such as ADHD.

A 2016 study on mice demonstrated gotu kola reduced anxiety induced behaviour, and that same year a small study on humans showed the herb reduced stress, anxiety and depression after 60 days. However, more research is needed.

Gotu kola is a ground cover and can be easily mistaken for pennywort or native violet. Propagation is by root division of the plant or seed. Gotu kola thrives in tropical and subtropical climates. If growing in more temperate regions, put in a large pot or Styrofoam box so you can shift it into a warm position in winter, and out of frosts. Fertilize regularly for the best growth.

Just like Professor Li, it’s best to make taking gotu kola a daily habit. Start with just one or two leaves in the morning and work up to 4-6 leaves a day. You can pick straight from the garden and chew it or chop and add it to food. The herb can also be dried and used as a tea; however, this is one herb where fresh is best. You may be tempted to take more to achieve more effects, however this is not advised. Some serious side effects have been anecdotally reported. Gotu kola is not recommended for children or for women who are pregnant or breastfeeding.

Whilst this article has outlined some of the medicinal herbs that can support your own mental health, make sure you do your own research. This can include spending some time with the plants you are considering. What are you noticing as you sit with them? Does it feel in your gut it is the right thing to try? You should always listen to what your body is telling you. If you are not sure, then find out more information. One of those people you should always consult before taking any herb is your healthcare practitioner, especially if you suffer from an existing medical condition or are on medication, to ensure there are no contraindications and to monitor any potential side effects.

Happy healing herb growing!

References:

‘How Can I use Herbs in my Daily Life?’ by Isabel Shipard
The Botanical Institute
The Lost Herbs
Healthline.com
Restorative Medicine
Webmd.com

Sharing Two World Views of Nature’s Healing Powers

April 7, 2019

by metaphor with No Comment Bush therapy Collaboration Cross Cultural practice Decolonising social work practice Eco-social work Ecotherapy Forest bathing Healing with nature Health and wellbeing Learning Workshops (aka "Training")Nature and Forest Therapy Projects Social and emotional wellbeing Traditional Healing Practices Two way learning

I recently had the pleasure of presenting alongside an Indigenous colleague of mine to a group of health professionals. We are a bit of an unlikely couple. Leonie Hunter is a salt water and desert First Nation’s woman with a history of removal in her family. I am a middle-class Australian with a heap of White privilege. We view the world through different lenses, but what we share is an interest in the healing power of nature for health and wellbeing.

Texture Gathering on our Nature and Forest Therapy walk.

In our recent workshop, we had the opportunity to talk about our own worldviews and knowledge systems, with each of us having an understanding and appreciation for the other.

Leonie presented the case for connection to country being a critical component to improving Indigenous wellbeing. The National Strategic Framework for Aboriginal and Torres Strait Islander Peoples’ Mental Health and Social and Emotional Wellbeing states that

“Aboriginal and Torres Strait Islander health is viewed in a holistic context, that encompasses mental health and physical, cultural and spiritual health. Land is central to wellbeing. Crucially, it must be understood that when the harmony of these interrelations is disrupted, Aboriginal and Torres Strait Islander ill health will persist.”

This is something Leonie knows well through her own embodied connection and the people in her family who are feeling the ongoing health effects of being displaced from their traditional lands and customs. In our outdoor yarning circle she told many stories; what it is like to just feel the elements, gathering bush medicine to heal physical and emotional ailments, and receiving messages from the animals, birds and other beings. Leonie was lucky enough to grow up listening to the stories of Senior Kakadu Elder Bill Neidjie, now passed.

His words still resonate:

“Tree,
He watching you.
You look at tree,
He listen to you.
He got no finger,
He can’t speak,
But that leaf,
He pumping, growing.
Growing in the night,
While you sleeping,
You dream something.
Tree and grass same thing.
They grow with your body,
With your feeling.
If you feel sore,
Headache, sore body,
That means somebody killing tree or grass.
You feel because your body in that tree or earth.
Nobody can tell you,
You got to feel it yourself.”

I, on the other hand, presented the evidence for nature connection for health and wellbeing from a Western scientific worldview. There is a mountain of research supporting the benefits of green space and being in nature for physical, social, emotional and spiritual health. My particular focus and interest is on the practice of Shinrin Yoku (or forest bathing). The Japanese have discovered that phytonicides or the ‘aroma of the forest’ has positive physiological and psychological effects to reduce stress. They found that a slow, relaxed forest therapy walk, lowered blood pressure, reduced cortisol levels (the stress hormone) and improved heart rate variablilty. Phytonicides were shown to boost the level of Natural Killer cells in our body, which boost our immune system and fight disease including cancer. Doctors now offer ‘green prescriptions’ for their patients to go walking on a Certified Forest Therapy trail.

Science is only really just proving what Indigenous people have intuitively known since time began. The reciprocal relationship with nature is in their DNA. In my worldview, they call this the biophilia hypothesis. We evolved from nature, so we are nature.

In our afternoon session at Holmes Jungle Nature Park, I had the pleasure of co-guiding a Nature and Forest Therapy walk with Leonie. Nature and Forest Therapy (NFT) is inspired by the practice of Shinrin Yoku and developed in California by the ANFT. Despite its Western roots, NFT allows those living in the fast-paced world of modern society an embodied experience of the healing power of ‘being’ on country.

With the words of Bill Neidjie ringing in their ears, Leonie invited our participants to find a tree that is watching them and sit with the tree for a while to share stories. As is so often the case, the trees always reach out to the right person. There were two fallen trees for the person who had recently experienced a separation, a tree with two large branches growing upward showing the two possible directions in life for another, and a tree that was begging to be leant against with a message to slow down. When given the opportunity to just ‘be’ without ‘doing’, to contemplate with our hearts not our minds, the medicine of the forest reveals itself. Miriam Rose-Ungunmerr’s talks about this presence of sitting on country as the practice of ‘dadirri’.

I feel blessed and privileged to be working alongside people like Leonie, sharing and learning from each other, having healing conversations, developing new levels of understanding and respect. Ecopsychology allows both worldviews to exist alongside each other at the same time, for all of it is truth.

This is my idea of Reconciliation in action.

‘Nature, Health & Wellbeing’ learning workshop, Darwin March 2019.

Nature and the Imagination: Partners in Relaxation and Mindfulness

November 30, 2018

by metaphor with No Comment Ecotherapy Feelings and Emotions Healing with nature Health and wellbeing Mindfulness Nature and Forest Therapy Relaxation Self Care Social and emotional wellbeing Spiritual practices Stress Wellbeing

I am wondering about the power of nature imagery as a tool for relaxation. Not everyone has access to beautiful landscapes or nature at their back door. Access to the outdoors may be limited by mobility or circumstances. Some of us live in cities where green space is lacking. Recent studies show that prisoners watching nature documentaries are less aggressive and violent, so we know that one doesn’t need to actually be outside to receive the healing benefits of nature.

I am thinking about a refugee whom I support on Nauru in indefinite detention, who is unable to get outside due to chronic pain and continuing trauma. He recalls fond memories of being a lifeguard on a beach before the detention centre was closed and all services were withdrawn from the island. I have been trying to work with him to visualise that special beach in his mind. This is challenging given the circumstances he finds himself, in chronic pain and confined to his room.

I think there is real value in present moment situations of chronic stress, depression or anxiety, to call upon nature as our friend to induce a state of relaxation. To bring a sense of calm to the amygdala, activated by the sympathetic nervous system. To reduce the negative effects of rumination on mood and wellbeing. To open up a space to breathe while the unpleasant feelings pass.

We know that the brain cannot tell the difference between sitting in real nature or imagining a landscape in our mind. The same physiological and psychological benefits of stress reduction are experienced in both of these situations. So just by thinking about your favourite safe place in nature is enough to produce the required relaxation response.

Here are some simple instructions for a Tree Visualisation meditation, I gave recently at a Nature Therapy talk I did with cancer patients. Another option is to have a basket of nature objects such as shells, stones, pine cones, leaves, feathers, gum nuts and other interesting objects. Just holding one of these treasures in your hands with eyes closed, eliciting all the senses to engage with it, can bring forth a range of mindful responses. Both of these activities elicit strong memories for people, of places they have been before, of experiences they have had and of traditions or rituals held precious. I watch their faces as anxiety or fear is replaced by instant comfort and joy.

As quickly as the stress response is triggered, the brain has the power to bring a state of relaxation and calm to us. Nature and the imagination are perfect partners to try this out for yourself!

3 Reasons Why You Should Go Forest Bathing

September 25, 2018

by metaphor with No Comment Bush therapy Eco-social work Ecotherapy Forest bathing Healing the planet Healing with nature Health and wellbeing Mindfulness Mother Earth Nature and Forest Therapy Self Care Shinrin Yoku Social and emotional wellbeing Spiritual practices Stress Therapy on the Go Wellbeing

First of all, you might be wondering what exactly is forest bathing?

Forest bathing is a nature connection practice inspired by the Japanese where it is called Shinrin Yoku.

It’s not about getting wet.

The idea is to fully immerse yourself in nature and to bathe all your senses (more than 12 of them!).

Put simply, it is about taking a slow mindful walk in nature, breathing in the forest air, sitting and observing, and developing an emotional connection to the forest. It is different from hiking, where the pace is faster and you miss a lot of what is going on around you. It is also different from a naturist walk, where you might be identifying and naming species of fauna or flora.

A Forest Bathing walk covers less than a kilometre usually over two or three hours. Its aim is to help you slow down and take a break from the stresses of daily life, and to appreciate things that can only be noticed when moving slowly. Some people describe it like doing meditation or mindfulness in nature.

So now that we know what it is. Why on earth would we want to do it?

1. Forest Bathing is Part of Our True Nature

Humans evolved out of forests. Our species spent millions years of in development within these ecosystems. Then our world experienced rapid industrialisation and we moved into cities. While genetically our bodies are optimized for the forest, we are now trying to survive in the busy, stressful conditions of modern civilization.

Our separation has caused what Richard Louv terms, ‘nature deficit disorder’. He argues that our children are spending so much less time outdoors than previous generations, it is having a detrimental impact on their development.

Rather than seeing ourselves as separate from nature, we must remember, we are nature.

2. Forest Bathing Promotes our Health and Wellbeing

In the Western world, rates of mental health problems are out of control. Over 50% of people are stressed at work. In Australia, 1 in 5 of us will go on to experience a mental illness. Many physical illnesses and disease can also be linked to stress as an underlying cause.

The Japanese have been studying the effects of forest bathing since the 1980’s. What they discovered was an antimicrobial organic compound called phytonicides that are given off by evergreen trees such as pines and eucalypts. When you breathe in phytonicides, your blood pressure drops, your cortisol level (or stress hormone) reduces and heart rate variablilty improves. Phytoncides are immune boosters which increase the natural killer cells in our body, associated with fighting cancer.

Other research has shown that being in nature:

3. Forest Bathing Addresses Climate Change

I know, it’s a big call. But I firmly believe that if we are more closely connected to Mother Nature, we are more likely to want to care for and protect it. Ours is a reciprocal relationship. When the earth is sick, so are we (see point 2). We need healing and so does our earth.

Humans have become so separate from nature that there has been little regard to how we treat the earth. It has been seen as a collection of resources to be exploited for our benefit. On a guided forest bathing walk, there is particular attention paid to the practice of reciprocity. In supporting the development of human-nature relationships, we foster the role of humans as givers, as well as receivers.

People who engage regularly in forest bathing practices, tend to spontaneously find themselves engaging in place tending on a personal level or want to get involved in environmental activism at a macro level.

So rebuilding our intimate connection to the forest again, will ultimately lead to the healing of the planet and of course, our own health too.

If one or more of these reasons has inspired you to try forest bathing, then feel free to join the Japanese where is it called “Shinrin-yoku” (森林浴), the Germans practising “Waldtherapie”, the Koreans engaging in “Sanlimyok (산림욕)” and of course, the Australians, Americans and Europeans, where we use the terms “nature and forest therapy”.

If you are in the Nambucca Valley or Coffs Coast region, you can join me on your very own private Nature therapy walk. Or you can find other Certified guides in Australia here and elsewhere in the world here.

Happy Forest Bathing!

5 Intentional Ways to Bring Nature Therapy Indoors

September 6, 2018

by metaphor with No Comment Ecotherapy Feelings and Emotions Healing with nature Health and wellbeing Mental health Mindfulness Mother Earth Nature and Forest Therapy Self Care Social and emotional wellbeing Stress Therapy on the Go Wellbeing

After three days of constant rain, I feel myself starting to go a little ‘cray cray’. I miss my daily walk up the country road where I live. Not surprisingly, I come down with a cold and by day three it turns into a headache. Does this happen to you? After days of not venturing outside, your health starts to deteriorate?

It makes a lot of sense, given that being in nature or green spaces is scientifically proven to promote good physical, mental and spiritual wellbeing.

Don’t despair. I have some tips for bringing the benefits of nature indoors, so you can enjoy the sensory experience even when stuck inside.

1. Pot up the pesky weed and bring it inside.

Plants are not only a visually pleasing and calming addition to your home, but can be a great source of air purification. Two of the best plants to remove indoor toxins and chemicals are Mother in Laws tongue (a weed in the garden) and the Peace Lily. With increased oxygen levels in your home, you will also breathe easier.
Houseplants also reduce the incidence of dry skin, colds, sore throats and dry coughs. Put a plant on your desk to give your eyes a rest from your computer screen, boost concentration and be more productive. One study showed that hanging out with indoor plants can increase memory retention up to 20 percent. Weird but true.

2. Knock on Wood.

A lot of research has shown that using wood indoors in the form of furniture, fittings and features helps us to relax. Simply running your fingers across a wooden benchtop can calm your nervous system, lower your heart rate and reduce brain activity, promoting an instant soothing effect. The smell of naturally dried wood has a similar effect and can be replicated by spraying some essential oils such as cedarwood, siberian fir or eucalyptus around your home. Always choose naturally dried wood products, not heat treated wood for your home as the aromas produce very different results. A good excuse to treat yourself to a new chopping board!

3. Create a nature table.

Dig out that shell collection in your bathroom, then go gather some stones, pine cones, feathers, or other forest finds that bring you pleasure. Not just for kids, a nature table or basket is a good ‘go to’ to distract us when feeling stressed, anxious or depressed. In this situation, pick up something that attracts your attention, find a place to sit, and just explore this treasure with your sense of touch, smell, hearing and sight. Notice how this feels in your body. Notice what memories arise for you. Does this natural object have a story to tell? Allow yourself time to be mindful and present. Let feelings arise and fall away. Just notice without judgement.

4. Uber some fresh cut flowers.

There isn’t a human being around that doesn’t get pleasure from admiring and smelling cut flowers. But did you know that flower arrangements also offer physical benefits too? Simply looking at fresh flowers in a vase has been shown to decrease the sympathetic nervous system response to stress and increase physiological relaxation responses. A similar result is experienced when smelling floral essential oils, inducing relaxation and comfort. So go pick a wild bunch and knock yourself out.

5. Bring nature imagery inside.

This is a great one, particularly if you live in an apartment in the city, or have very little green space around where you live. Science has shown that showing prisoners photos and videos of forests, glaciers and waterfalls reduces tension, improves sleep and results in less violent angry outbursts.
Install some nature artwork, change your screensaver to a majestic landscape or watch a nature documentary. Or simply close your mind and put yourself in your favourite natural landscape. The brain doesn’t know the difference between real life and mindful imagery. You get similar mental health benefits either way!

So if you’re stuck indoors, know that nature with all its healing properties is there for you. Go out there and invite it in. Do it mindfully with intention and purpose.

You might like to also read: 5 Nature Therapy Habits You Can Start Today

For more quick and easy Nature Therapy practices you can incorporate into your day, sign up to my Newsletter and I will send you my free e-book featuring the 21 Day Nature Therapy Challenge. That’s 21 days of Nature Therapy ideas to help you develop a healthy new habit.

References:

Miyazaki, Y. (2018). Shinrin-yoku: the Japanese way of forest bating for health and relaxation. Octopus Publishing Group, London.

Rokas, L. (2017). ‘NASA Reveals A List Of The Best Air-Cleaning Plants For Your Home’ at https://www.boredpanda.com/best-air-filtering-houseplants-nasa/

University of Utah, ‘Nature Imagery Calms Prisoners’, https://phys.org/news/2017-08-nature-imagery-calms-prisoners.html

Riding out the Waves of Emotion with and in Nature

July 25, 2018

by metaphor with No Comment Ecotherapy Feelings and Emotions Healing with nature Health and wellbeing Mindfulness Nature and Forest Therapy Self Care Shame Social and emotional wellbeing Spiritual practices Stress Therapy on the Go Wellbeing

What would it be like if we responded to perceived ‘negative’ feelings in the same way we responded to ‘perceived’ positive feelings? You know the feelings I’m talking about; the ones that make our body feel uncomfortable. Anger, sadness, grief, guilt, pain, hurt, shame, jealousy and the like. Growing up we learn to push these feelings away, ignore them, get over them, put a lid on them or deny them. In fact, society expects us to. And if we can’t, then we are told to go to a counsellor to learn how to, because there must be something wrong with us.

What if instead we were to normalise these feelings, rather than to see them as abnormal or bad? After all, it’s only the behaviour that accompanies these feelings that may cause a problem, not the feeling itself. Somewhere along the line society has labelled emotions ‘negative’ and ‘positive’. The so named ‘negative’ ones we want to avoid. The ‘positive’ ones we crave more of. We should to be happy all the time, right?

What if we were instead to ride through the wave of perceived ‘negative’ emotion, like a piece of driftwood that rides the ocean currents, knowing eventually the rough and tumble will be over and it will wash up on the shore, ready to dry out and fulfil its potential in the sun?

Nature has much to teach us about living with our emotions, just as nature is a stimulus for experiencing emotion. Nature shares with us her awesome presence and we experience feelings of awe and wonder staring at a sky filled with millions of stars. We dwell in delight and joy at the sound of birdsong or a fleeting visit from a timid animal in the forest. We are wrapped up in happiness and excitement as we discover unexplored, beautiful places that take our breath away. Our bodies respond to these sensory experiences in pleasurable ways. We are totally present in the here and now, relishing in the feeling of the moment.

The skill of being mindful in nature can be applied to all our emotions, not just the ones that give us sensations of comfort. Nature provides some clues about this. A fire sweeping through the bush is horrifying and scary. Trees do not enjoy having their leaves stripped bare or bark scarred. But they stand there, remaining steadfast. They ride it out. They slow down their breathing and conserve their energy. Trees have learnt how to protect themselves from past experience by growing thick bark. Eventually, the smoke clears, the rains come, and seeds burst forth in regrowth.

What if we were to sit with our emotion in the moment and bring the same kind of awareness to our experience, as we do with ‘positive’ emotions? To sit and dwell in the pit of crappiness, to bring awareness to the tightness in our stomach, to be accepting of our vulnerability, to notice the change in sensations as the feeling eventually passes.

What if we were to treat our emotions like a friend to get to know rather than an enemy to run away from. With curiosity, get to know its habits, its likes, its dislikes. If you can recognise the signs of its arrival, you can be prepared, and find a place to sit and ride it out (preferably in nature which has immediate calming and relaxation effects).

Indigenous peoples do not push their grief away or hide it or try to move through it quickly. They spend many days or weeks, sometimes months expressing their sorrow after the passing of loved ones. They feel it shifting through their bodies as they dance and sing to the natural rhythms of the earth.

Experiencing and sitting with the full gamut of emotions is what it means to be human.

For those that have experienced trauma, the experience of sitting with emotions can be much more difficult. Our response, driven by the brain’s need to protect us, might shut our body down completely so we don’t have to feel at all, or help us get ready to fight or run away from a perceived threat. This is where nature’s healing powers can really do its work. When uncomfortable or painful feelings come to the fore, nature provides the distraction needed to calm our over-reactive limbic system. Taking some time to sit in green space with the sun on your face, the breeze drifting over your skin or the grass beneath your feet, is the first step to retraining your brain through a mindfulness practice. Building up the muscles in your brain to bring awareness to your felt sense, slowly makes space for the more uncomfortable feelings to be explored in small steps over time. Sometimes a support person or counsellor is needed to guide this process.

Every feeling we have is normal. They are part of this journey called life. They come and go. Even those that are a result of traumatic experience can be healed, through a practice of mindfulness in nature.

Be gentle on yourself. Sit with your emotions. All of them. Breathe through them. Notice their passing.

Nature is brave enough to do it. Humans are nature, so we can too.

‘The Earth is our Master Teacher’ with Bernard Kelly-Edwards

May 9, 2018

by metaphor with No Comment Aboriginal world views Art and Culture Bush therapy Communication Counselling Cultural Knowledge Healing from Injury and Chronic Pain Healing from Trauma Healing the planet Healing with nature Health and wellbeing Indigenous Voices Speaking Up Listening Mental health Mindfulness Mother Earth Podcast Racism Shame Social and emotional wellbeing Spiritual practices Storytelling Talk the Walk podcast Traditional Healing Practices Trauma-informed practice

This week on ‘Talk the Walk’ I sit down with Bernard Kelly-Edwards in the middle of his tiny art shop in the thriving alternative community of Bellingen. Bernard is surrounded by paintings, expressions of who he is, a local Gumbayngirr man, and symbols of the deep spiritual connection to country that he shares with others.

Bernard began his own journey of self-discovery attending a cultural program called Red Dust Healing and now reaches out to other individuals and groups to support Closing the Gap in cultural understanding. It is his passion for promoting mental health amongst Indigenous young people using the healing capacity of Miimga (Mother Earth) that is the focus of our conversation today.

His business, BKE Consultancy is a unique mix of multi-media platforms of art, photography, short film, poetry and storytelling. Bernard brings all these talents, along with skills of deep listening and knowledge of Aboriginal Lore, recognising sight and the feeling of cultural sites, passed down to him.

A few times in this conversation, Bernard speaks of the spirit being, the one with no mouth. He is describing the image in the painting, he is seen holding here.

This is what we explore in Episode 22 of ‘Talk the Walk’:

Bernard’s approach to ‘counselling’ using the tools he has found most effective from his own experience and gifts from Mother Earth
What deep listening really looks and feels like, for our own and others’ health and wellbeing
Easy practices you can try at home to develop your spiritual connection with Mother Earth and your self
The elements of life such as water, animals and wind that make communication and connection possible
Lessons for how we are living our lives, from the Earth’s perspective
Awareness – Balance – and Integration; Bernard’s 3 step strategy for healing of the planet beginning at home
How Bernard uses the concept of perceptual positions to assist individuals to take responsibility in their own healing process
Making deadly choices and being in the present moment, using the model of awareness, balance and integration
How Bernard works with the triggering emotions of individual’s past traumatic experiences to change belief systems and move people forward
Bernard’s sparkling moment – a good news story of healing
Bernard’s painting and it’s interpretation of his own spiritual form

Image: Bernard K Edwards

To listen to this episode simply click on the Play button below or listen via the Stitcher App for iOS, Android, Nook and iPad.

You can also subscribe to podcast and blog updates via email from the Menu on the Home Page.

Don’t forget, if you or someone you know would make a great interview on ‘Talk the Walk’, send us an email from the Contact Page.

We apologise for some of the human-made background noise at the beginning of this interview. That’s what happens when you are talking with real people on the job in the heart of their community. Sometimes you just have to go with it. Enjoy!

Things to follow up after the episode:

Connect with Bernard K Edwards on Facebook

Connect with BKE Consultancy on Facebook

Contact Bernard by email at bkeconsultancy79(at)hotmail(dot)com

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Nature Connection for Beginners – 30 Day Challenge

March 25, 2018

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Image: Kelly Ferris

There is a mountain of evidence telling us that 30 minutes a day in nature has enormous benefits for our health and wellbeing. But who has time to find an extra half hour every day to spend outside, right?

Well, if you are SERIOUS about making a POSITIVE DIFFERENCE to your life without it becoming an onorous task, especially if you know nothing about the therapeutic benefits of a ‘green prescription’, then this 30 day challenge is FOR YOU. There are no real rules just very simple invitations for you to take up if you so wish, and if an invitation doesn’t fit for you, there are plenty of other practices you can do instead. Failure is not an option because you choose to participate at a level that suits you.

Here’s how it works. Each day during April, we will issue an invitation to help you (re)connect with the natural world, ignite your senses and induce mindfulness. It will be simple, achievable and above all relaxing. All you need to get started is just 5 minutes a day and accessibility to a green space such as your backyard garden or local park. We will slowly work up to the optimal 30 minutes a day by Day 30, maximising the benefits for your body, mind and spirit.

They say it takes three weeks to develop a new habit. You’ll be surprised how easy it is to incorporate nature connection into your busy day. We guarantee it won’t be another thing to do on your task list. You will want to do it!

And if you’re still not convinced, here are 10 reasons why this challenge is worth taking on.

Using the words of one of my recent nature therapy walk participants, “I would say it is something that needs to be experienced, rather than spoken about.” I will be writing more about the scientific benefits in future blogs, but I can’t wait to hear about your experience and what you notice.

So what are you waiting for? Sign up now for the “Nature Connection for Beginners – 30 Day Challenge”. To receive your daily invitation beginning April 1, join our Facebook Event or follow me on Instagram.

Me and some of my fellow Guides at our training intensive in the Yarra Ranges.

“Why I love Trees”: My Journey of Nature Connection

March 21, 2018

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Today is ‘International Day of Forests’. It is also the last day of my six month practicum of training with the Association of Nature and Forest Therapy. Very soon I will be a Certified Guide. In the last week I’ve been reflecting on this journey and how this all come about.

I think it all starts back in my childhood when I spent most hours outside on the farm in country Victoria. I have fond memories of the vege garden, looking after animals, bike riding on country roads and driving the tractor for dad. I didn’t spend much time inside, preferring to generally wander the paddocks amusing myself, kicking field mushrooms or throwing cow pats like discuses. I used to spend hours lying on a big branch in an old gum tree, making up stories in my head about the creatures that lived there. Nature was my playground.

I’ve always loved playing in trees.

As you do, I left home at 21 thinking there was something better. I got married young, had a family, bought my first house, travelled overseas and moved to a big city to get a degree and pursue a career. It was about accumulating lots of stuff. But Brisbane got crowded and I yearned to get back to a quieter life, so went back to Darwin 11 years ago with my beautiful family in tow.

I was drawn into bushwalking, taking up invitations to hike with friends in Kakadu. I heard about permaculture and joined a community garden. I also had the privilege of being out on country with Aboriginal Elders on the Tiwi Islands and an outstation in NE Arnhemland, where I felt, smelt, sensed and heard stories about their human-nature spiritual connection.

Hiking the Jatbula Trail near Katherine in 2017.

I can now appreciate how lucky I was to have been so close to nature as a child, as I find myself coming back around to many of the practices that kept me grounded and healthy.

Over the years while practising social work on the Tiwi Islands, I came to learn about narrative therapy and a groupwork methodology called the Tree of Life. After sharing these ideas with some of the Tiwi Elders, I came to realise the power of the tree metaphor in helping Aboriginal people tell their problem stories in ways that were non-shaming and safe, as well as strong stories about healing from the ‘storms’ of their lives, working together like a forest. I discovered that yarning about problems using nature metaphors helps to integrate trauma experiences without retraumatising people. We used these ways of yarning in counselling, groupwork and family healing bush camps. I also write a children’s therapeutic book called ‘The Life of Tree’ to help Aboriginal kids open up about their experience of violence in families.

Trees have become important metaphors in my work too.

In 2013, I caught an early diagnosis of thyroid disease and was told I would eventually have to go on medication. Not accepting this fate, I turned to natural medicine for answers – taking supplements to make up for our mineral-depleted soils, cutting out foods that were contributing to my body’s autoimmune response, quitting my job to de-stress, joining the ‘slow living’ movement, and taking up meditation (although I struggled to make this a daily practice). By 2016 I had no evidence that Hashimotos disease had ever been part of my life. Once again, nature had shown me the way.

In the background, I had a growing sense of unease, helplessness and despair at the state of the planet. I mulled about the future my children would have to deal with and noticed the global trends in increased anxiety, depression and suicide in young people coping with the pressure of modern, domesticated life. I read about ‘nature deficit disorder’ as a result of children’s technology use and the detrimental affect excessive screen time was having on their development. Something has to change and quickly. The earth does not have the luxury of time if we are to repair the damage we’ve done, and at what cost to our own physical and mental health?

Fast forward to April 2017 when I find myself in the wild West of Tasmania. My girlfriend had to pull out of our planned trip at the last minute because of her mum’s terminal illness. I’d never travelled on my own before, and I was constantly thinking about my safety out in the wilderness walking alone. But by the end of my holiday, I had come to enjoy my own company so much, that it took me a while to be around people again. I was also in awe of the beautiful old growth forests that boasted trees that were more than four hundred years old. Nature has always been important to my own growth, health and wellbeing. But this experience took me to a level of nature connection and a sense of freedom, that I’d never experienced before. I wanted more. It was shortly after this that I heard about Nature and Forest Therapy (NFT) and decided to train as a Guide in September 2017.

Learning how to be on my own in nature in Tasmania’s wild West.

I experienced an amazing week-long intensive immersed in the Yarra Ranges engaging in mindful walks in nature every day. NFT is inspired by the Japanese practice of Shinrin Yoku or forest bathing. While learning the skills of helping others slow down using intentional invitations to connect with nature and ignite the senses, I learnt how to slow myself down even more. Believe me, it is intensive. Practising mindfulness every day takes discipline and practice when you are the kind of person that always has multiple projects on the go and a mind that never rests. After a week, I just wanted to run or go for a long hike. No more slow! But seriously. This is the practice that is going to sustain my health and wellbeing long into the future. And there are a lot of scientific studies coming out now to prove it. For me, it’s about finding the balance between living and working in the ‘real world’ and engaging with the ‘natural world’. As Richard Louv says “The more connected to technology we become, the more nature we need to achieve a natural balance.”

Me and my fellow Guides during our training intensive in the Yarra Ranges.

Over the past six months I’ve learnt a lot about myself – about my ‘edges’ and how to dissolve irrational fears; about how to let go of agendas and trust nature will lead the way; what it means to live out your life according to your values and beliefs even when the chips are down; what it feels like to be part of a community of like-minded folk who also care about the planet and each other; the relief of discovering the beauty in humanity; and finding hope again after experiencing the resilience of nature. I have a long way to go but I’m feeling much more connected to the more-than-human world than ever before. On one of my recent Nature and Forest Therapy walks someone said ‘I’ve been practising mindfulness meditation for years, but I’ve never experienced anything like this before.’ I know right? I’ve been there. And now as an NFT Guide, I get to witness the personal profound insights others gain on my three hour slow wanders in nature. I’m also buoyed by the possibility of people being inspired to take action against climate change and in their personal daily habits, because of their renewed sense of connection and care for the planet. NFT has the power to do this too!

Guiding a Nature and Forest Therapy walk in Nambucca State Forest.

As I come to the end of my practicum I feel incredibly grateful for the support of my mentors, friends and family, the resources that allow me to follow my heart and dreams, and the start I had in life back on the farm that sowed the seeds of nature connection.

Happy ‘International Day of Forests’ to you. Do your body, mind and spirit a favour. Get outside, play, explore, skip, make art using nature’s treasures, gaze at water, climb a tree. Don’t think about it too much. Follow your instincts. And when the forest speaks to you….listen.

…metaphorically speaking

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