Ideas for the Holidays
Wendy Robinson CPsychol
Executive Coach, Coach Supervisor, Chartered Psychologist
So many people looking forward to their holiday!
Many of my clients, like myself, love their time in Nature.
I'm finding we're having conversations about how to 'be' in Nature, whilst on holiday.
That time away from work - so anticipated! Spaciousness, time for self, time to think, to walk, to sit and look at the sea, or the sunset, or the wildlife or flowers.
Many of my clients have their practices, their rituals, for being in Nature, such as walking mindfully, sitting and grounding themselves, feeling the air on their face, a little Tai Chi, journaling....
Today, I thought I would share some practices that you might not be so familiar with, a few gifts to take on holiday!
This is about being intentional as we go for a walk.
There might be some big (or small) issues you'd like to reflect on whilst on holiday. It could be a life or work decision, or it may just be day to day stuff.
Begin by grounding yourself, becoming present. This need only take 2-3 minutes (of course, you can take longer). You could tune in to your breath, make that 'the practice', noticing the in and out breath, perhaps focusing on the air entering and leaving your nostrils. Or tune in to the sounds around you - the birds, or insects, or sound of the breeze through trees, or water running down a stream. Every time your mind wanders, as it will do, gently and patiently guide your attention back to the sounds that you can hear.
Then allow 'your question' to arrive. A short question is good. E.g. 'What is most important in the work I want to do?' or 'How do I want to be as a parent?' or - and it can be a smaller issues e.g. 'How would I love today to go?'
Once you have your question, leave it to one side, and set out on your mindful walk. (You might like to bring a small notebook and a pen, or your phone on silent, so you can record a voice memo.)
Go for your walk. Whatever length of time you have/distance you want to walk. Do walk mindfully. Notice what is about you. Allow yourself to stop often, and take a closer look at what's around you. Touch leaves or flowers, smell them, notice the ground you are walking on, perhaps walk barefoot!
The idea is to 'not' think about your question, merely, to have it in the back of your awareness, as you walk in Nature.
If you like, stop halfway through the walk. Find somewhere to sit. And now, you can go back to your question. Journal about it, or record a voice memo of thoughts as they come to mind.
Then carry on your way again. Forgetting about your question; just letting Nature work its magic, on your intuition, your feeling of aliveness, your subconscious, your appreciation of beauty.
When you return home, again, sit, and write or record thoughts out loud, or draw, or create other artwork to represent where you are now, with the question you brought.
You could have this as your practice, say first thing every morning, every day of your holiday.
2. Mindful Movement
Find somewhere that feels comfortable, where you can be at ease as you do gentle movements.
This could of course be in public - more and more people are doing this! But if you'd rather be completely private, go for it.
Ideally, outdoors, or it could be indoors, by an open door/windows, where you feel a connection with the Nature outside.
You could be barefoot - feeling the floor or grass / earth / sand beneath your feet. We don't do this enough as adults! And it is wonderfully grounding - mentally, psychologically, emotionally, chemically, hormonally....
And now, in terms of the practice - the gentle movements - you can either go with what you know, or find recordings of this.
If you do yoga, or tai chi, or qigong - any of those mindful-based physical practices, incorporate some movements from them.
If you're not familiar with such practices, either google these, as there will be loads of YouTube videos out there. Or - drop me a message, and I will send you a 10 minute recording.
"Calming the body is a very good way to calm the mind" is a quote I heard a lot from Vidyamala Burch, a Mindfulness Teacher of mine. And it's so true! When you have quietened your body, carried out slow, mindful movements, the after effects are quite lovely.
It is also a lovely practice to start the day, when the body hasn't quite woken up, it's maybe a bit stiff or ache-y. It's a lovely way to waken up the body. And set your state of mind for your day.
3. Sit Spot
I've come across this one in different contexts, and am definitely going to be practicing it over the summer.
The idea is choose the same spot in Nature, to go sit in every day (ideally).
If you're doing this whilst on holiday for 2 or 3 weeks, find a spot early on, which will be your spot for your time on holiday. If you're at home, also identify where your spot is - somewhere easy enough to get to, somewhere you're drawn to. It doesn't have to be amazing in terms of Nature, a 'wow' place; a very ordinary spot, with 'some' Nature is absolutely perfect.
Work out what you need to be comfortable in your Sit Spot. E.g. something soft to sit on (a rolled up jumper?), wear a waterproof if rain is due, perhaps something waterproof to sit on too, if it has already been raining.
(And perhaps note how you feel about rain. We're conditioned to 'react' to rain, 'Oh no, it's raining! That's ruining my plans!' - but actually, when did you last sit in the rain, or sit outdoors, with some shelter, when it was raining, or walk in the rain with your face upturned to feel it?)
So once you're comfortable in your Sit Spot, tune in to what's happening in the world around you.
"The aim is simply to notice. To settle down, focus your thoughts on the present moment and notice the flow of life around you.
It's about using all your senses, too: not just sight, but smell, hearing, touch. Taste even, if you safely can.
Notice the animals - birds, insects.
领英推荐
Stare up into the sky. Notice the light."
(Taken from Sharon Blackie: The Enchanted Life (2018) p57-8)
Sharon Blackie also recommends visiting in different weather, different seasons, different times of day. The aim is to become totally familiar with this spot. To notice the changes, to notice what stays the same, to notice if different visitors arrive (birds, mammals, insects), to notice the rhythms, changes, however subtle. Also, to feel a participant in this place, which is so much more than being an observer of it. You belong here! As you sit, full of respect for the Nature round about you, perhaps full of curiosity, maybe wonder and even awe, know also that YOU are Nature. You are part of this ecosystem.
As you 'encounter' this Spot (i.e. as you arrive each time) - arrive gently. Know that you are being noticed! Birds, for example, are watching you. They will be talking to each other about your arrival, and keeping an eye on how you behave. Do you blend in? Or do you cause some fuss? Are you to be trusted?
Easkey Britton is a Marine Scientist, and was a Champion Surfer. She has written a truly beautiful book about our relationship with water ('Ebb and Flow: How To Connect With The Patterns And Power Of Water, 2023). She talks about having an 'ethical encounter' with water - for example, as we step into the sea, or into a river. Thanking the sea for being there, and allowing you to step in to it. I love this idea.
4. Lying on the Ground
I love this one. There's something so - accessible, simple, straightforward - about lying on the ground!
If you have Body Scan meditations to hand, do a Body Scan as you lie.
You will always begin by really feeling the ground beneath you. Sensing into which parts of your body are in touch with the earth, allowing yourself to sink into the support of the earth.
Attuning to your breathing.
Relaxing any parts of the body which feel tense, tight, sore.
A variation of this one is to watch the clouds, and to have that as your meditation practice.
If you'd like either of these meditations, drop me a message and I will send you a recording.
These are just a small selection of Nature-Based Mindfulness Practices. I've given Resources below, and it's also great to experiment with your own ideas - tune in to what works for you, be creative, experimental!
Resources
Dr Sharon Blackie: The Enchanted Life: Reclaiming the Magic and Wisdom of the Natural World (2018):
Dr Easkey Britton: Ebb and Flow: How to Connect with the Patterns and Power of Water (2023):
Dr Rochelle Calvert: Healing with Nature: Mindfulness and Somatic Practices to Heal from Trauma (2021) (When you purchase the book you will be given access to nearly 40 recordings of nature-based mindfulness practices. Whilst the focus of the book is healing from trauma through mindfulness and nature-connection, all of the practices are applicable to anyone. And they are particularly helpful as well, if you're experiencing difficulties in life and wishing to work through those, through your mindfulness practice.)
Information about Breathworks - an organisation providing online mindfulness training. For example, an 8-week Mindfulness for Stress programme. Vidyamala Burch is the Founder of Breathworks. As well as online live training, they offer a self-study 8-week Mindfulness for Stress course:
If you'd like any of my 10 minute mindfulness recordings, please message me.
Before you go….
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4 个月Thank you Wendy Robinson! Wonderful ways to settle into ourselves on our holidays and beyond ??