Practicing Mindfulness lowers cortisol levels and helps to maintain body and mind balance. Do it outdoors increases the benefits
After a day closed between emails, notifications and commitments, the head seems full. Even if you have not done physical activity, you feel tired, nervous, “disconnected”. It happens because the mind overload, especially when something simple and powerful is missing: contact with nature. There outdoor mindfulness is an effective way to slow down, breathe and put thoughts and emotions back in order. There is no need to be an expert in meditation or have free hours. It is also enough a few minutes a day to rediscover a deeper form of calm and a more stable mental charge.
because nature is also good for the mind
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Several studies confirm that staying outdoors reduces the level of cortisol (The stress hormone) improves mood and lowers blood pressure. Green, silence, natural sounds – such as the rustle of the leaves or the song of the birds – act on the nervous system as a real rebalancing. In addition, the body moves, breathe better, it is oxygenous. The brain comes out of the “problem to be solved” and reactivates in a more fluid and creative way.
What does Mindfulness means in nature
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It is not necessary to sit immobile under a tree with your eyes closed (you can do it, if it makes you feel good!). Mindfulness in the open air means being present in what you are experiencing. It may mean walking carefully, listening, observing, breathing more consciously. You can do it everywhere: In a park, in a garden, at the sea, in a forest or even simply along a trees. The important thing is to shift attention from inside to the outside, then back to the inside – in a continuous dialogue between sensations, emotions and environment. Even if you have little time, you can create small moments of awareness in nature. Here are some practical examples that you can experience immediately.
During a walk: walks more slowly for a few minutes. Observe the movement of your feet, contact with the ground. Note the sounds around you, the light between the leaves, the air temperature on the skin. If thoughts come, let them pass as clouds. Then back to what you feel.
Sitting in a park or bench: do a couple of deep breaths, without forcing them. Look at the trees, the people, the sky. Pay attention to the noises, to the perfumes, to the wind. You don’t have to do anything special, just stay there. Present.
Even just with a plant: If you can’t go out, take a few minutes next to a plant on the balcony or at home. Observe the leaves, the colors, the structure. Touch, annusal. This contact activates the parasimpatic system, that of relaxation.
The benefits of outdoor mindfulness
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Mindfulness in nature helps reduce anxietyto sleep better, a Improve concentration. But it also has a physical impact: it lowers heart rate, regularizes the breath and reduces muscle tension. In addition, it strengthens the sense of connection with what surrounds us. It makes us feel part of something bigger, and this – especially in moments of stress or loneliness – can have a deeply rebalancing effect.
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