Interacting with Nature while self-isolated
Measures that will help you to stay connected to nature during COVID-19 lockdown
Interacting with nature is an amazing free medicine against stress, anxiety, fear and depression. It also contributes to attention restoration, a balanced nervous system, calmness and relaxation, which all influence a lot on immune system, so on both physical and mental welfare. That's why during these unprecedented times of the coronavirus lockdown, it is especially important that we all get a daily dose of nature.
While we need to stay at home and keep social distancing, there are still many ways we can interact with nature.
While we need to stay at home and keep social distancing, there are still many ways we can interact with nature.
To tell the truth, during the quarantine I realize that I definitely need to live near the sea. Definitely with the view to the sea. Or, even with access to it. Just imagine how the lockdown could be easier when you breathe sea air every day, listen to endless waves, observe golden sunrises and sunsets, and count stars at night..
If you are lucky enough to live near nature, near the sea or in the countryside, use this advantage mindfully. You can go out for walks, runs and bike rides. Just, please, remember to keep distance from other people!
If you are lucky enough to live near nature, near the sea or in the countryside, use this advantage mindfully. You can go out for walks, runs and bike rides. Just, please, remember to keep distance from other people!
If you live in a city and you are allowed to leave your house:
still, please, be very careful. Remember to keep distance, at least, of 2 meters. Use an opportunity to get some physical activities and to interact with nature every day:
- take your daily exercises outside on the fresh air,
- have a walk in a park.
The availability of outdoor recreation areas may vary depending on where you live — check your local city and state park guidelines to be sure they're still open for use.
Exercise must involve some movement but it is acceptable for a person to stop for a break in exercise. Basically, that means you can have a walk, stop for a bit, then keep walking, it doesnt mean you can spend an hour and a half on the bench.
still, please, be very careful. Remember to keep distance, at least, of 2 meters. Use an opportunity to get some physical activities and to interact with nature every day:
- take your daily exercises outside on the fresh air,
- have a walk in a park.
The availability of outdoor recreation areas may vary depending on where you live — check your local city and state park guidelines to be sure they're still open for use.
Exercise must involve some movement but it is acceptable for a person to stop for a break in exercise. Basically, that means you can have a walk, stop for a bit, then keep walking, it doesnt mean you can spend an hour and a half on the bench.
In case if you live in a house with your own garden or yard, there is a whole green space which is available for you. Nowadays interest in gardening and vegetables growing is constantly increasing as people have a need in nature in these troubled times. Of course, you can also enjoy the fresh air, make exercises there. Share your garden pictures in Facebook, Twitter or Instagram using hashtag #wholenessinthecity.
A small tip: try to make photos of wildlife and landscape scenes, take some macro shots in your garden or during your daily outside exercises. It will be a great way to connect with nature more, to pay more attention to its details.
A small tip: try to make photos of wildlife and landscape scenes, take some macro shots in your garden or during your daily outside exercises. It will be a great way to connect with nature more, to pay more attention to its details.
If you live in a flat and you are allowed to leave your house only for grocery, even if you live in a block in a very built-up urban area, just looking out at the the window is great. If you don't have much of a view, then use your grocery walks while staying in a queue instead of surfing your smartphone.
You can:
- watch sunrise and sunset:
and these are very powerful tools! You can consider every day as a gift. No matter how difficult our lives are right now, every day is like a rebirth, a restart, a time to begin again. Nothing stays the same, there are always microchanges, something happens all the time, every second. And, first of all, our state of mind and emotions change constantly.
So, greet the sun every morning with your gratitude and intentions for the new day. The sun itself then becomes a natural reminder to set and keep a grateful attitude.
And no matter what happens during a day, in the evening, while the sun is setting, thank the Universe for a day that you lived.
You can:
- watch sunrise and sunset:
and these are very powerful tools! You can consider every day as a gift. No matter how difficult our lives are right now, every day is like a rebirth, a restart, a time to begin again. Nothing stays the same, there are always microchanges, something happens all the time, every second. And, first of all, our state of mind and emotions change constantly.
So, greet the sun every morning with your gratitude and intentions for the new day. The sun itself then becomes a natural reminder to set and keep a grateful attitude.
And no matter what happens during a day, in the evening, while the sun is setting, thank the Universe for a day that you lived.
- look at patterns and colours in the sky:
if you consider it quite strange, let me tell you that there is even a meditation practice within Tibetan Buddhism called sky gazing. We will learn it later but now let's simplify a task but still keep it poetic, magical and effective:
1. Make 2-3 long deep slow breaths.
2. Look at the sky. Identify what major color it has today. Mostly blue? Mostly grey?
3. Now identify other colors. Are there white clouds? Are there dark grey spots? Maybe it's evening, and there are already many red, violet, pink hues?
4. If there are clouds, what are their shapes? Like sheeps on a blue field? or the stretched stripes?
5. Can the sun be seen today? Probably, there is the moon? Sometimes it happens.
6. Now realize how the sky is vast.
7. Now realize that you are looking at the vast sky and you realize its vastness.
8. Now realize that your mind is also vast.
9. And with the understanding that both mind and sky are boundless, let them merge.
10. Let go of all bad thoughts to stay with the sky and be transformed to part of the sky.
11. Your mind stays with good thoughts and stays clear as the clear sky with no clouds at all.
12. Realize that it is your most fundamental and natural state.
13. Thank the sky. Close your eyes for a minute.
Return to it any time you need it.
- look at shapes of the clouds. It's not just a fun game you can have anytime, alone or with your children. You can learn to simply be in a moment, a useful skill for self-awareness, emotional regulation and wellbeing. Cloud spotting can also be a fresh source of creative inspiration for ideas, drawings and stories.
What cloud shapes can you see? Think of ways to describe them. Are they fluffy, feathery, round, straight, heavy? Do they resemble anything, such as animals or cartoon characters? Are they moving and changing shape? If you watch clouds in a group, make up a story taking turns.
A tip: you can also take a photo of a cloud and draw some elements or color it on a smartphone or a laptop.
if you consider it quite strange, let me tell you that there is even a meditation practice within Tibetan Buddhism called sky gazing. We will learn it later but now let's simplify a task but still keep it poetic, magical and effective:
1. Make 2-3 long deep slow breaths.
2. Look at the sky. Identify what major color it has today. Mostly blue? Mostly grey?
3. Now identify other colors. Are there white clouds? Are there dark grey spots? Maybe it's evening, and there are already many red, violet, pink hues?
4. If there are clouds, what are their shapes? Like sheeps on a blue field? or the stretched stripes?
5. Can the sun be seen today? Probably, there is the moon? Sometimes it happens.
6. Now realize how the sky is vast.
7. Now realize that you are looking at the vast sky and you realize its vastness.
8. Now realize that your mind is also vast.
9. And with the understanding that both mind and sky are boundless, let them merge.
10. Let go of all bad thoughts to stay with the sky and be transformed to part of the sky.
11. Your mind stays with good thoughts and stays clear as the clear sky with no clouds at all.
12. Realize that it is your most fundamental and natural state.
13. Thank the sky. Close your eyes for a minute.
Return to it any time you need it.
- look at shapes of the clouds. It's not just a fun game you can have anytime, alone or with your children. You can learn to simply be in a moment, a useful skill for self-awareness, emotional regulation and wellbeing. Cloud spotting can also be a fresh source of creative inspiration for ideas, drawings and stories.
What cloud shapes can you see? Think of ways to describe them. Are they fluffy, feathery, round, straight, heavy? Do they resemble anything, such as animals or cartoon characters? Are they moving and changing shape? If you watch clouds in a group, make up a story taking turns.
A tip: you can also take a photo of a cloud and draw some elements or color it on a smartphone or a laptop.
- look at trees and lawns outside:
Once I was renting an apartment with a huge tree just near my balcony. As I had been living in that apartment for several years, I could observe all the seasonal changes of the tree. It was amazing! Start to pay attention to your natural surroundings outside whether it's a tree, a bush or a lawn with flowers. Try to find a new thing, a new feature every time you look at them. As mentioned before, there are always some microchanges occuring.
- have great fun while watching birds or listening to them:
During the lockdown I start hearing birds from the nearest tree to my window. I have been living in this appartment for a year, and I've never heard them before because I never paid any attention. So I used to meditate listening to calm music but now I replace it by birds singing which is all day long! I made a short video from my window to share with you.
If there is no tree around, make a birds feeder that can be attached to a window or a balcony. I believe that sooner or later, you will have a guest!
Once I was renting an apartment with a huge tree just near my balcony. As I had been living in that apartment for several years, I could observe all the seasonal changes of the tree. It was amazing! Start to pay attention to your natural surroundings outside whether it's a tree, a bush or a lawn with flowers. Try to find a new thing, a new feature every time you look at them. As mentioned before, there are always some microchanges occuring.
- have great fun while watching birds or listening to them:
During the lockdown I start hearing birds from the nearest tree to my window. I have been living in this appartment for a year, and I've never heard them before because I never paid any attention. So I used to meditate listening to calm music but now I replace it by birds singing which is all day long! I made a short video from my window to share with you.
If there is no tree around, make a birds feeder that can be attached to a window or a balcony. I believe that sooner or later, you will have a guest!
You can start gardening indoors, on your balcony or on your windowsill. You don't need a lot of space to grow your own plants, veggies or flowers, just some seeds and any kind of container. The shops might be closed but there are places to buy seeds or plants online.
Here are some tips for growing your own avocado:
1. Remove a pit from the avocado carefully (without cutting it), and then washing it clean of all the avocado fruit. Be careful not to remove the brown skin on the pit – that is the seed cover.
2. A pit has a 'bottom' (from where the roots will grow), and a 'top' (from which the sprout will grow). The slightly pointier end is the top, and the flat end is the bottom. In order to get your pit to sprout, you will need to place the bottom root end in water (use toothpicks as a holder, yes, you need to pick a pit, or a special vase like on the picture).
3. Place it half submerged in a glass of water and set on a windowsill with sunlight. Change the water every five days to a week. It usually takes at least 8 weeks to get a sprout, so be patient.
The growing pattern is also similar for an acorn if you want to have your own oak tree!
If you have been inspired to grow an avocado or an acorn, share your results using hashtag #wholenessithecity in Facebook, Twitter or Instagram.
Here are some tips for growing your own avocado:
1. Remove a pit from the avocado carefully (without cutting it), and then washing it clean of all the avocado fruit. Be careful not to remove the brown skin on the pit – that is the seed cover.
2. A pit has a 'bottom' (from where the roots will grow), and a 'top' (from which the sprout will grow). The slightly pointier end is the top, and the flat end is the bottom. In order to get your pit to sprout, you will need to place the bottom root end in water (use toothpicks as a holder, yes, you need to pick a pit, or a special vase like on the picture).
3. Place it half submerged in a glass of water and set on a windowsill with sunlight. Change the water every five days to a week. It usually takes at least 8 weeks to get a sprout, so be patient.
The growing pattern is also similar for an acorn if you want to have your own oak tree!
If you have been inspired to grow an avocado or an acorn, share your results using hashtag #wholenessithecity in Facebook, Twitter or Instagram.
If you have house plants, pay attention to how they brighten your rooms, purify your air and boost your mood.
Here is a tip to interact with them:
- Gaze at it with relaxed eyes. Blink normally, relax your facial muscles. Plan to meditate, at least, for 5 minutes.
- Look at it as if it's the first time you've ever seen a plant. Discover what it actually looks like. Notice the unique shapes, colors, textures, scents present in front of you. Feel its vibrant life energy. When thoughts come up, notice them, and then gently redirect your attention to the plant in front of you.
- Thank the plant. Close your eyes for a minute.
Here is a tip to interact with them:
- Gaze at it with relaxed eyes. Blink normally, relax your facial muscles. Plan to meditate, at least, for 5 minutes.
- Look at it as if it's the first time you've ever seen a plant. Discover what it actually looks like. Notice the unique shapes, colors, textures, scents present in front of you. Feel its vibrant life energy. When thoughts come up, notice them, and then gently redirect your attention to the plant in front of you.
- Thank the plant. Close your eyes for a minute.
For those who can't practice anything above, or as an additional practice, there is some good news: researches prove that there are positive physiological effects from viewing nature even on photos and videos. So, you may also use online resources and watch some documentary or even a wildlife live streaming.
Some wildlife webcams are are currently offline due to the lockdown but here is a list of those that might work well:
1. Africam.com showcases Africa's wildlife live and offers several options to choose from: https://www.africam.com/wildlife/live-african-wildlife-safari-channels/
2. The osprey nestcam at the Scottish Wildlife Trust's Loch of the Lowes reserve near Dunkeld is worth a look: https://scottishwildlifetrust.org.uk/things-to-do/watch-wildlife-online/loch-of-the-lowes-webcam/
3. Webcam at Langford Lakes, UK, offers beautiful scenic views across the lake as well as a variety of species that will catch any wildlife lover's eye: https://www.wiltshirewildlife.org/webcam-at-langford-lakes
Also, you can find a lot of live videos from different resources collected on one website: https://explore.org/livecams/currently-live
As a web cam image will change all the time since it's a live streaming, you can make snapshots and share with others using #wholenessinthecity and mentioning the place name.
Some wildlife webcams are are currently offline due to the lockdown but here is a list of those that might work well:
1. Africam.com showcases Africa's wildlife live and offers several options to choose from: https://www.africam.com/wildlife/live-african-wildlife-safari-channels/
2. The osprey nestcam at the Scottish Wildlife Trust's Loch of the Lowes reserve near Dunkeld is worth a look: https://scottishwildlifetrust.org.uk/things-to-do/watch-wildlife-online/loch-of-the-lowes-webcam/
3. Webcam at Langford Lakes, UK, offers beautiful scenic views across the lake as well as a variety of species that will catch any wildlife lover's eye: https://www.wiltshirewildlife.org/webcam-at-langford-lakes
Also, you can find a lot of live videos from different resources collected on one website: https://explore.org/livecams/currently-live
As a web cam image will change all the time since it's a live streaming, you can make snapshots and share with others using #wholenessinthecity and mentioning the place name.
Spending time with nature, especially during the lockdown, is a great way to tune ourselves into our natural state of present awareness and to see the bigger picture in life. All these practices are for free, they can be mixed and can be adapted. In order to have a greater effect, we should interact with nature every day, constantly.
That's why I am launching hashtag #wholenessinthecity in Facebook, Twitter and Instagram so we can share to each other how we do practices and use tips from the program to motivate ourselves to continue and to inspire others to try them.
You can also use #wholenessinthecity to give your own advices how to interact with nature during a lockdown! With your permission they will be added to the program and shared to the bigger community.
I encourage you to send this page to those ones you love, to those one who need support right now, and to contribute during COVID-19 lockdown.
Hope for better and act smart, stay safe and never give up!
That's why I am launching hashtag #wholenessinthecity in Facebook, Twitter and Instagram so we can share to each other how we do practices and use tips from the program to motivate ourselves to continue and to inspire others to try them.
You can also use #wholenessinthecity to give your own advices how to interact with nature during a lockdown! With your permission they will be added to the program and shared to the bigger community.
I encourage you to send this page to those ones you love, to those one who need support right now, and to contribute during COVID-19 lockdown.
Hope for better and act smart, stay safe and never give up!
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