5 Self Care Practices for Spring
Spring is a time of renewal and growth, which makes it the perfect time to start new routines.
Forest Bathing/Shinrin-Yoku
The practice of "taking in the forest atmosphere" started in 1980s Japan as holistic solution for folks to reconnect with nature both for their health and for the preservation of nature (National Geographic, 2019). Despite the name, you don't actually need a literal forest for try this out, although it could be excuse to plan an excursion to the woods. The purpose of forest bathing is not exercise based and should feel different from going on a hike. The process involves allowing your 5 senses (touch, taste, smell, feel, hearing, and sight) guide you slowly and aimlessly through the natural area. Through becoming aware of the somatic sensation you can think about the change of mindset you are experiencing. If this interests you, you can read more about Forest Bathing in Dr. Qing Li's Book Forest Bathing: How Trees Can Help You Find Health and Happiness. You may also search for local nature programs that provide guided forest bathing if you would feel more comfortable being with others.
2. Nature Walk in a Familiar Area
If forest bathing sounds intimidating at the moment, start simpler. Where is a place where you frequent walk around that typically feels safe and calm to you? For me, it's my street loop where I frequently walk my dog. Try walking here without distractions of your phone, music, podcasts, or even conversation with another person. Walk here and use your senses to take in the things you may not fully notice. If it feels easier to focus on one sense at a time, you may try the first walk just noticing what blooms and plants are beginning to grow that you haven't noticed before. The next walk you may listen to new sounds of birds, bugs, and rustling of wind. By going to a familiar space you will realize how often you may take this same route completely distracted to the natural world around you and remind yourself to be more present. It may also allow you to feel safe without fear of getting lost of needing to find your way back before trying something like forest bathing.
3. Focused Mindfulness Activity on a Seasonal Plant or Flower.
Find a safe leaf or flower from your yard, local area. Use your senses to spend time focused on it. What does it look like? What colors do you see? Does it change when viewed held up to the sunlight? What is the smell like? How does different parts of the plant feel on your finger tips? If your mind wanders to your allergies or other memories, gently remind yourself to focus on just this flower. Try this activity for at least 3 minutes to start and as you practice, see if you can increase at least a minute more.
4. Practice Mindful Eating or Drinking
Most of us rarely practice mindful meals, we are often distracted by social media scrolling and TV watching. Pick a seasonal beverage or food to slowly consume. Focus on the different notes on your palate, what is the starting taste? the middle? the finish? What does it smell like? What does it feel like when you close your eyes? Just enjoy the sensation, take your time. Chew your bites completely before swallowing.
To take the practice a step forward. Appreciate where your food came from, and the care and hands it had to go through before its arrived in your home. Take time to thank the place, dirt, water and sunlight that created your food. Take time to thank the farmers and growers that put in the time and labor. Give gratitude to yourself for nourishing your body and taking the time to spend with your physical self and mind.
5. Rainy Day Breath Work
Rainy day stopping you from enjoying nature directly? Try an indoor activity. Lay somewhere flat on your back where you don't touch anything besides the floor. Take in the sounds of the soothing rain and focus on your breathing. Two suggestions for breath work:
Try 4, 7, 8 breaths. Inhale deeply for 4 counts, hold your breath for 7 counts, then exhale for 8. Then start the cycle again.
Try box breathing. Inhale for 4 counts, hold for 4 counts, exhale for 4 counts, hold for 4 counts. Then start the cycle again.