AAs the clocks go back today, it’s worth remembering that while we may think of ourselves as a nation of nature lovers, a recent study found that people in the UK are more disconnected from the natural world than most of our European neighbors. And the result is a decline not only in nature’s well-being, but also in ours. And even though it’s harder to get out and enjoy nature with longer nights and shorter days, the good news is that a new relationship with nature can start very simply, with eight everyday activities close to home. What matters is not the amount of time you spend in nature, but what you do with that time.
1. Actively observe nature
It’s easy to pass birds without really seeing them or to walk through a park without paying attention to the trees. We can get so caught up in our own thoughts and conversations that we miss the sensory gifts that nature has to offer. By tuning in to the sights, sounds and sensations around us, by listening to the birds, we can transform passive wandering into an immersive experience. When we really notice nature, something magical happens. We begin to appreciate its beauty, find meaning in its existence and feel a positive change in our emotions.
Activity: The first activity I developed when teaching nature awareness at the University of Derby was simple, and the first to demonstrate sustained benefits “Noticing three good things in nature every day.” The concept is super-easy, but it’s a necessary step in reclaiming our inherent connection to the natural world. Every day for a week, write down three good things in nature that you notice every day. It can be the beauty of small things noticed in a given moment – the song of a robin or the movement of a tree in the breeze – or wider aspects of the diversity and wonder of the world around you.
2. Night and day
Just as we evolved to make sense of the natural world, we became deeply in tune with the rhythms of the day. The biological clock in our brain is linked to our retinas, so daylight is a cue that calibrates our circadian rhythm, regulating sleep and wakefulness. Through such systems, light influences the brain’s alertness and emotional regulation, reducing stress and improving well-being.
Activity: As darkness creeps over the sky, put on your coat, go outside and go for a twilight walk. Watch the colors change as the light fades and be on the lookout for the bright dot of a star or planet. Listen for the changing sounds, alarm calls as birds go to roost, perhaps an owl’s hoot carried on the cool air.
3. The gentle fascination of nature
Nature’s sights, sounds and textures can capture our attention in a unique and demanding way, offering a gentle fascination that can give our overstimulated minds an important pause. Just 40 seconds of gently gazing at nature can promote an effortless sense of calm by freeing us from the demands of paying attention and allowing our brains to rest and recover.
Activity: Find a sofa where you feel comfortable and where there will be a view of falling leaves. Take in the trees and let the sights, sounds and textures around you capture your attention like fall leaves. Nature keeps on giving and there is a depth to it that is not often found in the manufactured products of our human world.
4. The joy of birds
Birds hold great cultural and spiritual significance for us. Their flight has long been associated with the human quest to break free from our earth-bound limitations, while their migrations each spring are a symbol of hope and renewal. Birdsong is the natural sound most strongly linked to reducing stress. The richer and more diverse the birds in an area, the greater the local people’s satisfaction with life.
Activity: Find a place where birds are present. Take a few minutes out of your day or week to let yourself be enchanted by the wonder of flight and the joy of birds. There is no need for binoculars or a guide to different species; we are not birdwatching in the traditional sense. Joyful birdwatching is simply about delighting in birds’ presence, their movement and actions, appreciating their community and vitality. In our studies, when we compared the joy of bird watching with the identification and counting of birds, those who focused solely on the pleasure of it reported the greatest improvement in well-being.
5. Invisible friends
Humans are, quite literally, a walking symbiotic community that relies on constant interactions both internally and externally. Trillions of microorganisms, such as bacteria, fungi and viruses, live on and inside us, and the vast majority of them are good for us. So it seems very strange that we are encouraged to banish bacteria from our homes and bodies. Unprocessed whole foods often contain good bacteria, as does the soil in which they grew. Even growing lettuce indoors has been found to provide a significant boost in bacterial diversity, which is important for immune system development and function.
Activity: This simple activity is as fundamental and universal as they come. Visit the oldest woodland you can easily reach. Breathe in through your nose for a few minutes and slowly count to four. Feel the air come in and your chest rise and hold your breath for another count of four. Exhale slowly through your mouth for a count of four. With each breath, focus on the fresh scents and smells around you. Feel the air fill your lungs.
6. Flower power
Can a single element of nature provide the basis of connection and well-being? The diversity of the natural world is immense and, by extension, our connections to nature are so numerous that it can be difficult to stay on top of them. Sometimes it helps to go home. Research has examined the impact on our bodies of a single flower and found that both blood pressure and stress levels drop. The change is noticeable after just a few seconds.
Activity: Find a flower and just look at it for a few minutes. Whatever your flower, wonder how such a delicate flower can change the physiology of your body. Consider the meaning of wildflowers, how they can represent particular emotions, myths or traditions. Some wildflowers can evoke a sense of identity, representing the countries where they bloom. You may also have your own personal memories of a flower and its fragrance that are unique to you.
7. Look at nature
The natural world is much more than a pill to pop for our own well-being. A sustainable future for our planet requires that we take care of nature just as nature takes care of us.
Activity: When you have a garden, there is always an urge to clear away the remnants of summer and the fallen leaves of autumn. Similarly, you can see your local park or community space being cleaned up. Yet the “junk” can be a refuge for wildlife. Here are three tips for nurturing some natural habitats in hopes of helping insects, birds and small mammals through the winter. First, let the edges of your garden be a little wild. Unruly plants, long grass and tangled shrubs can all provide shelter. Second, leave some seed heads: don’t kill or cut off all flowers, especially seed heads like sunflowers and teals that provide a seasonal feast for birds. Third, resist the urge to clear away every leaf and twig. Gather a pile in a secluded corner, under hedges or bushes, or in a wood pile, to provide additional shelter, insulation or even a place for a hedgehog to hibernate. Remember, the more we can help wildlife through the winter, the more there will be to enjoy next spring.
8. Stop paying attention
Like any relationship, a deep connection with the rest of nature requires some commitment.
Activity: Stop often during your busy life, in the city or the countryside, and make an effort to notice everything around you – every bird, tree and flower. This simple pleasure can be enjoyed every day. Let nature win the battle for attention that is always present in our lives.
The Blackbird’s Song & Other Wonders of Nature by Miles Richardson is published by New River at £14.99. Buy a copy of guardian bookstore at £13.49
