1 00:00:00,000 --> 00:00:00,800 Hey, everyone. 2 00:00:00,800 --> 00:00:02,280 Welcome to another deep dive. 3 00:00:02,280 --> 00:00:04,600 And this time, we're getting personalized. 4 00:00:04,600 --> 00:00:07,440 We're talking about creating a morning routine that's 5 00:00:07,440 --> 00:00:09,000 really more than just a routine. 6 00:00:09,000 --> 00:00:10,680 Yeah, it's about connecting with nature 7 00:00:10,680 --> 00:00:13,360 and just setting yourself up for a good day. 8 00:00:13,360 --> 00:00:14,840 Yeah, like a thriving day. 9 00:00:14,840 --> 00:00:17,120 I saw that phrase in one of the articles. 10 00:00:17,120 --> 00:00:19,600 We've got, I think, a really interesting mix of stuff 11 00:00:19,600 --> 00:00:20,400 to look at today. 12 00:00:20,400 --> 00:00:24,440 We've got expert advice, research, practical tips. 13 00:00:24,440 --> 00:00:26,800 Even recipes for breakfast. 14 00:00:26,800 --> 00:00:27,480 Oh, yeah. 15 00:00:27,480 --> 00:00:30,320 There's some recipes in here I forgot about that. 16 00:00:30,320 --> 00:00:31,840 But yeah, I mean, imagine. 17 00:00:31,840 --> 00:00:34,440 Imagine starting your day, and you just feel energized, 18 00:00:34,440 --> 00:00:36,480 and you just feel creative. 19 00:00:36,480 --> 00:00:38,120 You feel like you're in tune. 20 00:00:38,120 --> 00:00:39,040 With the world. 21 00:00:39,040 --> 00:00:40,500 Yeah, the natural world. 22 00:00:40,500 --> 00:00:42,360 So that's what we're going to dive into today. 23 00:00:42,360 --> 00:00:45,160 It's fascinating how even small things, like in your morning, 24 00:00:45,160 --> 00:00:48,800 can change the entire day, like little shifts. 25 00:00:48,800 --> 00:00:49,320 Right. 26 00:00:49,320 --> 00:00:51,560 And we'll explore that, like how bringing in nature 27 00:00:51,560 --> 00:00:53,480 can change your stress levels. 28 00:00:53,480 --> 00:00:54,560 Even sleep. 29 00:00:54,560 --> 00:00:55,320 Oh, wow. 30 00:00:55,320 --> 00:00:57,800 Yeah, and even your brain chemistry, which is wild. 31 00:00:57,800 --> 00:01:00,120 OK, so let's start with the foundation, I guess. 32 00:01:00,120 --> 00:01:02,000 Routine itself. 33 00:01:02,000 --> 00:01:03,400 Why is it so powerful? 34 00:01:03,400 --> 00:01:06,840 And how does it work with our biology? 35 00:01:06,840 --> 00:01:10,000 Well, we have these internal clocks called circadian rhythms, 36 00:01:10,000 --> 00:01:11,960 which are very, very tied to light. 37 00:01:11,960 --> 00:01:14,760 So when you align yourself with the sun, 38 00:01:14,760 --> 00:01:18,080 you're working with your body instead of against it. 39 00:01:18,080 --> 00:01:18,800 I see, yeah. 40 00:01:18,800 --> 00:01:20,760 It's like giving your body the cues it needs. 41 00:01:20,760 --> 00:01:21,600 Oh, OK. 42 00:01:21,600 --> 00:01:24,960 So that's why I think it was in one of the articles 43 00:01:24,960 --> 00:01:28,840 you sent, it was talking about even using a wake-up light that 44 00:01:28,840 --> 00:01:29,760 mimics the sunrise. 45 00:01:29,760 --> 00:01:31,080 Like, that could make a difference. 46 00:01:31,080 --> 00:01:31,840 Oh, absolutely. 47 00:01:31,840 --> 00:01:34,400 And it's not just like, oh, I feel more rested. 48 00:01:34,400 --> 00:01:35,960 It actually changes your hormones. 49 00:01:35,960 --> 00:01:36,440 Oh, wow. 50 00:01:36,440 --> 00:01:39,360 Yeah, so the melatonin that makes you sleepy goes down. 51 00:01:39,360 --> 00:01:42,440 And then your cortisol, which gives you energy, goes up. 52 00:01:42,440 --> 00:01:43,240 I see. 53 00:01:43,240 --> 00:01:45,560 So that's setting you up for a much better day. 54 00:01:45,560 --> 00:01:46,560 Exactly, yeah. 55 00:01:46,560 --> 00:01:48,320 Productive, focused day. 56 00:01:48,320 --> 00:01:49,600 That makes a lot of sense. 57 00:01:49,600 --> 00:01:51,100 So then I guess that's kind of where 58 00:01:51,100 --> 00:01:52,360 the concept of mindfulness is. 59 00:01:52,360 --> 00:01:53,520 Exactly, yeah. 60 00:01:53,520 --> 00:01:55,680 Instead of your mind racing to the to-do list, 61 00:01:55,680 --> 00:01:57,280 you're actually savoring the morning. 62 00:01:57,280 --> 00:01:58,120 Right. 63 00:01:58,120 --> 00:02:00,680 Even just taking a few breaths and noticing 64 00:02:00,680 --> 00:02:03,440 the colors of the sunrise or the sounds of birds. 65 00:02:03,440 --> 00:02:04,360 Well, I love that. 66 00:02:04,360 --> 00:02:05,320 It shifts everything. 67 00:02:05,320 --> 00:02:07,720 Finding those little pockets of stillness. 68 00:02:07,720 --> 00:02:08,360 Yes. 69 00:02:08,360 --> 00:02:10,760 But what about for people who, like, they 70 00:02:10,760 --> 00:02:14,480 don't live near a forest or they don't have a backyard. 71 00:02:14,480 --> 00:02:17,600 How can they bring nature into their routine 72 00:02:17,600 --> 00:02:21,760 when they're maybe surrounded by concrete? 73 00:02:21,760 --> 00:02:26,600 So this is where, like, creating a space that is inspired 74 00:02:26,600 --> 00:02:27,880 by nature comes in. 75 00:02:27,880 --> 00:02:28,480 OK. 76 00:02:28,480 --> 00:02:30,640 And houseplants are a fantastic way to do this. 77 00:02:30,640 --> 00:02:31,240 Oh, yeah. 78 00:02:31,240 --> 00:02:32,000 They're not just pretty. 79 00:02:32,000 --> 00:02:33,280 A lot of them clean the air. 80 00:02:33,280 --> 00:02:34,000 Right. 81 00:02:34,000 --> 00:02:36,500 I was reading about spider plants and peace lilies, 82 00:02:36,500 --> 00:02:39,560 how they're really good at removing toxins. 83 00:02:39,560 --> 00:02:40,640 That's right. 84 00:02:40,640 --> 00:02:41,520 Which is incredible. 85 00:02:41,520 --> 00:02:42,160 I had no idea. 86 00:02:42,160 --> 00:02:45,200 Like, something so simple can do so much. 87 00:02:45,200 --> 00:02:45,840 Yeah. 88 00:02:45,840 --> 00:02:47,840 And even if you're, like, limited on space, 89 00:02:47,840 --> 00:02:49,200 you can make a green corner. 90 00:02:49,200 --> 00:02:49,880 Oh, OK. 91 00:02:49,880 --> 00:02:53,040 Or even try, like, a vertical garden, which is cool. 92 00:02:53,040 --> 00:02:53,560 Yeah. 93 00:02:53,560 --> 00:02:55,760 And beyond just plants, think about what 94 00:02:55,760 --> 00:02:57,160 you're using for decoration. 95 00:02:57,160 --> 00:02:58,160 Oh, OK. 96 00:02:58,160 --> 00:03:03,000 Use natural materials like wood and stone and calming colors. 97 00:03:03,000 --> 00:03:03,500 Yeah. 98 00:03:03,500 --> 00:03:05,080 Like, earthy tones. 99 00:03:05,080 --> 00:03:06,440 That makes sense. 100 00:03:06,440 --> 00:03:08,800 I'm actually curious about, I've heard a lot of people 101 00:03:08,800 --> 00:03:11,480 talking about this idea of grounding lately. 102 00:03:11,480 --> 00:03:13,080 And I'm not sure I totally get it. 103 00:03:13,080 --> 00:03:15,520 Yeah, so grounding is really about that feeling 104 00:03:15,520 --> 00:03:19,840 of being, like, rooted, like, connected to the earth. 105 00:03:19,840 --> 00:03:20,880 And it's not just physical. 106 00:03:20,880 --> 00:03:22,040 It's, like, energetically. 107 00:03:22,040 --> 00:03:22,520 OK. 108 00:03:22,520 --> 00:03:23,960 So it's that feeling of stability 109 00:03:23,960 --> 00:03:25,360 that you get when you're in nature. 110 00:03:25,360 --> 00:03:26,760 OK. 111 00:03:26,760 --> 00:03:27,680 And it's interesting. 112 00:03:27,680 --> 00:03:29,560 There are certain yoga poses. 113 00:03:29,560 --> 00:03:30,240 Oh, really? 114 00:03:30,240 --> 00:03:33,800 That they say enhance that feeling of grounding. 115 00:03:33,800 --> 00:03:34,520 Like what? 116 00:03:34,520 --> 00:03:35,600 I'd love to hear about those. 117 00:03:35,600 --> 00:03:37,520 Things like mountain pose and tree pose, 118 00:03:37,520 --> 00:03:39,760 where you're literally, like, standing tall and rooted. 119 00:03:39,760 --> 00:03:40,640 Right, yeah. 120 00:03:40,640 --> 00:03:42,160 It gives you that sense of stability. 121 00:03:42,160 --> 00:03:43,080 Oh, that's fascinating. 122 00:03:43,080 --> 00:03:44,440 And even simple stretches. 123 00:03:44,440 --> 00:03:44,920 Yeah. 124 00:03:44,920 --> 00:03:47,320 Where you lengthen your spine, open your chest. 125 00:03:47,320 --> 00:03:47,760 I'd say it. 126 00:03:47,760 --> 00:03:50,120 It can make you feel more grounded and expansive. 127 00:03:50,120 --> 00:03:50,800 Oh, wow. 128 00:03:50,800 --> 00:03:52,040 So it's almost like those poses are 129 00:03:52,040 --> 00:03:54,200 mimicking, like, the strength of trees or something. 130 00:03:54,200 --> 00:03:55,040 Yeah. 131 00:03:55,040 --> 00:03:56,560 That's fascinating. 132 00:03:56,560 --> 00:03:59,040 And speaking of nature, there was 133 00:03:59,040 --> 00:04:01,440 a lot of talk about nature sounds in the research, 134 00:04:01,440 --> 00:04:05,200 how they can affect our mood and focus. 135 00:04:05,200 --> 00:04:09,240 Was that something that you looked into? 136 00:04:09,240 --> 00:04:11,160 Yeah, and the research is compelling. 137 00:04:11,160 --> 00:04:13,280 It's not just about covering up other sounds. 138 00:04:13,280 --> 00:04:15,240 It seems like some nature sounds can actually 139 00:04:15,240 --> 00:04:16,440 lower stress hormones. 140 00:04:16,440 --> 00:04:17,960 Wow. 141 00:04:17,960 --> 00:04:19,120 Even help you think better. 142 00:04:19,120 --> 00:04:22,960 So, like, could listening to birdsong or ocean waves, 143 00:04:22,960 --> 00:04:26,280 could that be almost as good as actually being in nature? 144 00:04:26,280 --> 00:04:29,160 Well, nothing replaces being outside. 145 00:04:29,160 --> 00:04:31,320 But the research does say it's good for you. 146 00:04:31,320 --> 00:04:34,160 And we can even go further by visualizing. 147 00:04:34,160 --> 00:04:37,440 So you close your eyes and picture those calming scenes. 148 00:04:37,440 --> 00:04:40,480 Oh, like creating your own little mental escape. 149 00:04:40,480 --> 00:04:41,840 Yeah, mental escape. 150 00:04:41,840 --> 00:04:43,880 I know, sometimes I'll even listen to, like, 151 00:04:43,880 --> 00:04:46,800 sounds of nature, like, sounds of nature, 152 00:04:46,800 --> 00:04:49,600 like, sounds of nature, like, sounds of nature. 153 00:04:49,600 --> 00:04:51,800 And then you can also use those sounds 154 00:04:51,800 --> 00:04:56,040 to create your own sensations with nature sounds to relax. 155 00:04:56,040 --> 00:04:58,360 Oh, those can be incredibly helpful. 156 00:04:58,360 --> 00:05:00,640 And there are specific breathing techniques, 157 00:05:00,640 --> 00:05:02,160 you know, inspired by nature. 158 00:05:02,160 --> 00:05:04,280 Oh, I'd love to hear more about those. 159 00:05:04,280 --> 00:05:05,640 Like, what are some examples? 160 00:05:05,640 --> 00:05:08,400 Well, there's one that uses the rhythm of waves. 161 00:05:08,400 --> 00:05:09,240 Yeah. 162 00:05:09,240 --> 00:05:13,080 You inhale as the wave rises and exhale as it crashes. 163 00:05:13,080 --> 00:05:15,480 And then you can also use the rhythm of waves 164 00:05:15,480 --> 00:05:16,800 to create your own sounds. 165 00:05:16,800 --> 00:05:18,360 So that's a really cool thing to do. 166 00:05:18,360 --> 00:05:18,880 Yeah. 167 00:05:18,880 --> 00:05:20,760 And it helps you find that stillness within. 168 00:05:20,760 --> 00:05:22,000 I love the imagery of all that. 169 00:05:22,000 --> 00:05:23,920 So we're kind of borrowing from nature 170 00:05:23,920 --> 00:05:26,600 to regulate our own breath and energy. 171 00:05:26,600 --> 00:05:30,160 And that actually ties in nicely to the idea 172 00:05:30,160 --> 00:05:32,560 of gratitude practices, like focusing 173 00:05:32,560 --> 00:05:35,000 on the gifts of nature, I guess. 174 00:05:35,000 --> 00:05:37,440 Yeah, gratitude is incredibly powerful. 175 00:05:37,440 --> 00:05:40,640 And when you aim that gratitude at nature, 176 00:05:40,640 --> 00:05:43,560 it's more positive, more resilient. 177 00:05:43,560 --> 00:05:44,360 Yeah. 178 00:05:44,360 --> 00:05:46,680 It's like acknowledging all the abundance around us. 179 00:05:46,680 --> 00:05:47,200 Yeah. 180 00:05:47,200 --> 00:05:48,040 Even the little things. 181 00:05:48,040 --> 00:05:49,560 I mean, I know in some of the stuff you sent, 182 00:05:49,560 --> 00:05:51,160 they were talking about even little things, 183 00:05:51,160 --> 00:05:53,800 like appreciating the warmth of the sun. 184 00:05:53,800 --> 00:05:54,280 Yeah. 185 00:05:54,280 --> 00:05:56,040 Or the colors of a flower. 186 00:05:56,040 --> 00:05:58,400 Some people were even talking about creating a nature 187 00:05:58,400 --> 00:06:01,240 mandala or keeping a gratitude stone. 188 00:06:01,240 --> 00:06:02,200 Yeah, I love that. 189 00:06:02,200 --> 00:06:03,800 And it just highlights that you don't 190 00:06:03,800 --> 00:06:06,400 need some big event to connect with nature. 191 00:06:06,400 --> 00:06:07,480 It's the little things. 192 00:06:07,480 --> 00:06:08,800 Right, those small moments. 193 00:06:08,800 --> 00:06:09,320 Yeah. 194 00:06:09,320 --> 00:06:10,640 It's a big day. 195 00:06:10,640 --> 00:06:13,880 So speaking of routine, let's talk about breakfast. 196 00:06:13,880 --> 00:06:14,640 OK. 197 00:06:14,640 --> 00:06:17,600 Would it even be a nature-inspired morning 198 00:06:17,600 --> 00:06:20,360 without a healthy seasonal breakfast? 199 00:06:20,360 --> 00:06:22,720 It's key to realize that seasonal food 200 00:06:22,720 --> 00:06:24,960 has way more nutrients. 201 00:06:24,960 --> 00:06:25,440 Right. 202 00:06:25,440 --> 00:06:26,880 More flavor, too. 203 00:06:26,880 --> 00:06:27,760 Yeah. 204 00:06:27,760 --> 00:06:31,440 And by eating local, you're helping local farmers. 205 00:06:31,440 --> 00:06:32,920 And it's better for the environment. 206 00:06:32,920 --> 00:06:34,160 Right, that's a win-win. 207 00:06:34,160 --> 00:06:37,240 Do you have any go-to breakfast recipes 208 00:06:37,240 --> 00:06:38,960 that are nature-inspired? 209 00:06:38,960 --> 00:06:42,000 I love oatmeal with seasonal fruit and nuts. 210 00:06:42,000 --> 00:06:42,880 Oh, that sounds good. 211 00:06:42,880 --> 00:06:44,120 Yeah, it's warm and comforting. 212 00:06:44,120 --> 00:06:44,600 Yeah. 213 00:06:44,600 --> 00:06:46,280 And in summer, I like to add berries. 214 00:06:46,280 --> 00:06:46,920 Yeah. 215 00:06:46,920 --> 00:06:49,040 And then in fall, I go for apples or pears. 216 00:06:49,040 --> 00:06:50,440 Oh, that sounds so good. 217 00:06:50,440 --> 00:06:52,600 I'm always looking for new breakfast ideas. 218 00:06:52,600 --> 00:06:54,640 I like that that ties into I know 219 00:06:54,640 --> 00:06:57,040 I'm really interested in this idea of nature journaling, 220 00:06:57,040 --> 00:06:58,040 which I think we saw. 221 00:06:58,040 --> 00:06:58,600 Oh, yeah. 222 00:06:58,600 --> 00:06:59,640 In a few of the sources. 223 00:06:59,640 --> 00:07:01,360 Yeah, nature journaling is great. 224 00:07:01,360 --> 00:07:04,560 It strengthens that connection with the natural world. 225 00:07:04,560 --> 00:07:07,560 And it makes you more mindful and creative, too. 226 00:07:07,560 --> 00:07:10,120 I'm kind of intrigued, but I have to admit, 227 00:07:10,120 --> 00:07:12,400 I'm not a great artist or anything. 228 00:07:12,400 --> 00:07:12,960 Right. 229 00:07:12,960 --> 00:07:15,360 Do I have to have some kind of special skill 230 00:07:15,360 --> 00:07:16,440 to nature journal? 231 00:07:16,440 --> 00:07:18,360 No, no, not at all. 232 00:07:18,360 --> 00:07:19,400 That's the beauty of it. 233 00:07:19,400 --> 00:07:20,120 It's for everyone. 234 00:07:20,120 --> 00:07:22,320 It doesn't matter if you're good at art or writing. 235 00:07:22,320 --> 00:07:22,880 OK. 236 00:07:22,880 --> 00:07:25,920 It's your own personal space to connect with nature. 237 00:07:25,920 --> 00:07:26,600 There's no rules. 238 00:07:26,600 --> 00:07:29,200 You can write, draw, make lists, whatever you want. 239 00:07:29,200 --> 00:07:29,800 OK, that's good. 240 00:07:29,800 --> 00:07:30,840 That takes the pressure off. 241 00:07:30,840 --> 00:07:31,320 Oh. 242 00:07:31,320 --> 00:07:35,160 Because I'm more of a doodler than a Da Vinci or something. 243 00:07:35,160 --> 00:07:36,200 Doodles are perfect. 244 00:07:36,200 --> 00:07:37,840 Actually, one of the best things about it 245 00:07:37,840 --> 00:07:40,000 is that it uses all your senses. 246 00:07:40,000 --> 00:07:42,840 You use words, images, colors, even textures. 247 00:07:42,840 --> 00:07:44,720 OK, that sounds really cool. 248 00:07:44,720 --> 00:07:49,080 But I'm still a little lost on what I would actually 249 00:07:49,080 --> 00:07:50,560 write or draw about. 250 00:07:50,560 --> 00:07:54,200 Do you have any tips for someone just starting out? 251 00:07:54,200 --> 00:07:56,120 Well, inspiration is all around you. 252 00:07:56,120 --> 00:07:56,620 OK. 253 00:07:56,620 --> 00:07:59,240 You just have to open your senses and pay attention. 254 00:07:59,240 --> 00:08:01,080 OK, but be specific. 255 00:08:01,080 --> 00:08:02,080 Give me some examples. 256 00:08:02,080 --> 00:08:04,120 OK, let's say you're on a walk. 257 00:08:04,120 --> 00:08:06,360 Instead of just walking, slow down. 258 00:08:06,360 --> 00:08:07,240 Look around. 259 00:08:07,240 --> 00:08:08,680 What colors do you see? 260 00:08:08,680 --> 00:08:13,280 Shapes, textures, what sounds do you hear, any smells. 261 00:08:13,280 --> 00:08:13,780 OK. 262 00:08:13,780 --> 00:08:15,280 Then you just write it all down. 263 00:08:15,280 --> 00:08:18,120 So it's about engaging all those senses. 264 00:08:18,120 --> 00:08:18,560 Yes. 265 00:08:18,560 --> 00:08:21,080 And paying attention to things you might normally miss. 266 00:08:21,080 --> 00:08:21,920 Exactly. 267 00:08:21,920 --> 00:08:24,040 And it can be as simple as just a list. 268 00:08:24,040 --> 00:08:24,880 OK. 269 00:08:24,880 --> 00:08:29,640 Or you can describe a specific plant that catches your eye. 270 00:08:29,640 --> 00:08:30,840 Or an animal. 271 00:08:30,840 --> 00:08:32,760 You can even just do a quick sketch. 272 00:08:32,760 --> 00:08:34,080 OK, yeah, like a little snapshot. 273 00:08:34,080 --> 00:08:35,560 Yes, exactly. 274 00:08:35,560 --> 00:08:37,480 And as you do this more and more, 275 00:08:37,480 --> 00:08:39,600 you might start noticing patterns. 276 00:08:39,600 --> 00:08:40,120 Oh, OK. 277 00:08:40,120 --> 00:08:44,440 Maybe you're drawn to certain colors, shapes, places. 278 00:08:44,440 --> 00:08:45,440 Oh, that's interesting. 279 00:08:45,440 --> 00:08:48,200 So it can help you figure out what you're drawn to in nature. 280 00:08:48,200 --> 00:08:49,240 Exactly. 281 00:08:49,240 --> 00:08:51,400 And it can be a powerful tool for thinking 282 00:08:51,400 --> 00:08:55,680 about your emotions and how they relate to the natural world. 283 00:08:55,680 --> 00:08:56,920 OK, tell me more about that. 284 00:08:56,920 --> 00:08:58,560 Well, think about it. 285 00:08:58,560 --> 00:09:01,320 Nature can make you feel a lot of different emotions. 286 00:09:01,320 --> 00:09:02,680 Right, yeah. 287 00:09:02,680 --> 00:09:04,480 And it can make you feel a lot of love, 288 00:09:04,480 --> 00:09:05,800 when you look at the stars. 289 00:09:05,800 --> 00:09:07,920 Peace, when you're walking in a forest. 290 00:09:07,920 --> 00:09:08,840 That's true. 291 00:09:08,840 --> 00:09:10,560 And when you pay attention to those feelings 292 00:09:10,560 --> 00:09:13,640 and write about them, it helps you understand yourself better. 293 00:09:13,640 --> 00:09:15,280 So it's not just about what's outside. 294 00:09:15,280 --> 00:09:17,520 It's about your inner world too. 295 00:09:17,520 --> 00:09:18,640 Exactly. 296 00:09:18,640 --> 00:09:21,080 And a lot of times, those two are linked. 297 00:09:21,080 --> 00:09:22,880 Nature is like a mirror. 298 00:09:22,880 --> 00:09:23,640 Oh, wow. 299 00:09:23,640 --> 00:09:26,600 Reflecting your own thoughts and feelings back at you. 300 00:09:26,600 --> 00:09:28,080 That's a beautiful way to put it. 301 00:09:28,080 --> 00:09:30,000 It makes it seem even more personal. 302 00:09:30,000 --> 00:09:30,800 Yeah. 303 00:09:30,800 --> 00:09:33,080 And I think that's one of the things that's 304 00:09:33,080 --> 00:09:35,480 really important to me about nature journal. 305 00:09:35,480 --> 00:09:38,760 Nature journaling can really boost your gratitude. 306 00:09:38,760 --> 00:09:40,200 Oh, right, yeah, gratitude. 307 00:09:40,200 --> 00:09:41,480 We were talking about that before. 308 00:09:41,480 --> 00:09:42,320 Yeah. 309 00:09:42,320 --> 00:09:44,520 So while you're observing and writing, 310 00:09:44,520 --> 00:09:49,240 take a second to appreciate the beauty, the wonder. 311 00:09:49,240 --> 00:09:51,200 Write down a few things you're grateful for. 312 00:09:51,200 --> 00:09:51,960 OK, I see. 313 00:09:51,960 --> 00:09:55,680 Like the warmth of the sun, or the sound of birds singing, 314 00:09:55,680 --> 00:09:57,320 or just the patterns on a leaf. 315 00:09:57,320 --> 00:09:57,920 I love that. 316 00:09:57,920 --> 00:10:01,200 And these moments of gratitude, they can have a ripple effect. 317 00:10:01,200 --> 00:10:04,480 Not just on you, but on your relationship with nature. 318 00:10:04,480 --> 00:10:07,360 When you're grateful for nature, you want to protect it. 319 00:10:07,360 --> 00:10:08,760 That's a great point. 320 00:10:08,760 --> 00:10:11,120 Gratitude can make you want to take action. 321 00:10:11,120 --> 00:10:12,200 Yes. 322 00:10:12,200 --> 00:10:14,720 And speaking of action, nature journaling 323 00:10:14,720 --> 00:10:17,160 can be a springboard for your own creativity. 324 00:10:17,160 --> 00:10:19,200 Oh, interesting. 325 00:10:19,200 --> 00:10:20,040 Tell me more. 326 00:10:20,040 --> 00:10:22,560 As you spend time observing and reflecting, 327 00:10:22,560 --> 00:10:25,480 you might get inspired by the colors and shapes you see. 328 00:10:25,480 --> 00:10:26,120 Yeah. 329 00:10:26,120 --> 00:10:28,560 And that can spill over into other things you do, 330 00:10:28,560 --> 00:10:33,320 like your art, your writing, your music, even your work. 331 00:10:33,320 --> 00:10:35,440 So nature becomes like a muse. 332 00:10:35,440 --> 00:10:36,120 Exactly. 333 00:10:36,120 --> 00:10:36,640 Wow. 334 00:10:36,640 --> 00:10:38,600 It just keeps getting more and more interesting. 335 00:10:38,600 --> 00:10:42,280 So practically speaking, what kind of journal should I use? 336 00:10:42,280 --> 00:10:43,840 What should I bring with me? 337 00:10:43,840 --> 00:10:46,640 Well, the most important thing is to find a journal you love. 338 00:10:46,640 --> 00:10:48,120 Some people like lines notebooks. 339 00:10:48,120 --> 00:10:48,600 Right. 340 00:10:48,600 --> 00:10:49,920 Others like sketchbooks. 341 00:10:49,920 --> 00:10:52,280 There's even special nature journals with prompts. 342 00:10:52,280 --> 00:10:52,840 Oh, cool. 343 00:10:52,840 --> 00:10:53,680 Yeah. 344 00:10:53,680 --> 00:10:54,960 So it's all about what you like. 345 00:10:54,960 --> 00:10:55,440 Yeah. 346 00:10:55,440 --> 00:10:57,880 What you like to bring, it depends on what you're doing. 347 00:10:57,880 --> 00:10:58,120 Yeah. 348 00:10:58,120 --> 00:10:59,520 But I always recommend a few things. 349 00:10:59,520 --> 00:11:00,440 OK, what are they? 350 00:11:00,440 --> 00:11:04,320 A good pen or pencil, one that you enjoy writing with. 351 00:11:04,320 --> 00:11:05,760 Yeah, that makes a difference. 352 00:11:05,760 --> 00:11:08,600 And a sharpener if you're using pencils. 353 00:11:08,600 --> 00:11:11,600 And if you like to add color, a watercolor set or colored 354 00:11:11,600 --> 00:11:12,320 pencils. 355 00:11:12,320 --> 00:11:14,840 And then just a bag to carry it all. 356 00:11:14,840 --> 00:11:18,640 You can even add extras, like a magnifying glass or a ruler 357 00:11:18,640 --> 00:11:21,040 or even a field guide to identify plants and animals. 358 00:11:21,040 --> 00:11:21,800 Wow. 359 00:11:21,800 --> 00:11:23,360 I'm feeling more prepared already. 360 00:11:23,360 --> 00:11:23,880 Yeah. 361 00:11:23,880 --> 00:11:27,120 Do you have any tips for actually writing or drawing 362 00:11:27,120 --> 00:11:28,120 in the journal? 363 00:11:28,120 --> 00:11:30,240 Well, it's really up to you. 364 00:11:30,240 --> 00:11:31,880 But don't be afraid to experiment. 365 00:11:31,880 --> 00:11:32,400 OK. 366 00:11:32,400 --> 00:11:35,360 Try different styles, writing styles, drawing techniques, 367 00:11:35,360 --> 00:11:36,360 layouts. 368 00:11:36,360 --> 00:11:37,640 See what works for you. 369 00:11:37,640 --> 00:11:38,120 I like that. 370 00:11:38,120 --> 00:11:39,480 Freedom to experiment. 371 00:11:39,480 --> 00:11:40,040 Yeah. 372 00:11:40,040 --> 00:11:42,000 And don't take it too seriously. 373 00:11:42,000 --> 00:11:42,680 It should be fun. 374 00:11:42,680 --> 00:11:43,040 Right. 375 00:11:43,040 --> 00:11:45,560 If you get caught up in being perfect, just remember, 376 00:11:45,560 --> 00:11:49,080 it's about the process, not the product. 377 00:11:49,080 --> 00:11:50,040 That's a good reminder. 378 00:11:50,040 --> 00:11:50,840 Yeah. 379 00:11:50,840 --> 00:11:51,960 And here's another tip. 380 00:11:51,960 --> 00:11:53,240 Try prompts. 381 00:11:53,240 --> 00:11:54,400 Oh, OK. 382 00:11:54,400 --> 00:11:56,080 It helps focus your observations. 383 00:11:56,080 --> 00:11:57,240 OK, what kind of prompts? 384 00:11:57,240 --> 00:12:01,120 You can focus on one sentence, like sight or sound, 385 00:12:01,120 --> 00:12:03,120 and see how it changes your experience. 386 00:12:03,120 --> 00:12:04,760 You could even write a haiku. 387 00:12:04,760 --> 00:12:05,280 Oh, wow. 388 00:12:05,280 --> 00:12:06,360 That's a good idea. 389 00:12:06,360 --> 00:12:07,760 It's adding a bit more structure. 390 00:12:07,760 --> 00:12:08,960 Yeah, exactly. 391 00:12:08,960 --> 00:12:11,480 And prompts are great for connecting with other people 392 00:12:11,480 --> 00:12:13,120 who like nature journaling. 393 00:12:13,120 --> 00:12:14,560 There's online communities. 394 00:12:14,560 --> 00:12:16,120 Yeah, they share prompts and entries. 395 00:12:16,120 --> 00:12:18,320 It's like a virtual nature journaling circle. 396 00:12:18,320 --> 00:12:19,280 I love that. 397 00:12:19,280 --> 00:12:21,360 Now, before we move on, I want to talk about something 398 00:12:21,360 --> 00:12:22,880 that came up in the research. 399 00:12:22,880 --> 00:12:23,480 OK. 400 00:12:23,480 --> 00:12:24,560 Technology. 401 00:12:24,560 --> 00:12:25,200 Yeah. 402 00:12:25,200 --> 00:12:28,160 It seems like our devices can be good and bad 403 00:12:28,160 --> 00:12:29,640 when it comes to nature. 404 00:12:29,640 --> 00:12:30,360 Definitely. 405 00:12:30,360 --> 00:12:31,440 I mean, think about it. 406 00:12:31,440 --> 00:12:34,960 We have amazing apps for identifying birds, 407 00:12:34,960 --> 00:12:38,200 guided meditations, even VR nature. 408 00:12:38,200 --> 00:12:39,080 Yeah. 409 00:12:39,080 --> 00:12:41,160 But at the same time, those devices 410 00:12:41,160 --> 00:12:43,840 can pull you away from actually being present in nature. 411 00:12:43,840 --> 00:12:45,760 It's like you're trying to connect with nature, 412 00:12:45,760 --> 00:12:48,800 but you're getting all these notifications and updates. 413 00:12:48,800 --> 00:12:49,760 It's hard to disconnect. 414 00:12:49,760 --> 00:12:50,280 It is. 415 00:12:50,280 --> 00:12:51,480 So the key is balance. 416 00:12:51,480 --> 00:12:51,960 Right. 417 00:12:51,960 --> 00:12:54,000 Using technology to help you connect, 418 00:12:54,000 --> 00:12:55,360 but not letting it take over. 419 00:12:55,360 --> 00:12:56,400 OK. 420 00:12:56,400 --> 00:12:58,760 One idea is to have tech-free times. 421 00:12:58,760 --> 00:12:59,280 Oh. 422 00:12:59,280 --> 00:13:00,440 Like when you go for a walk. 423 00:13:00,440 --> 00:13:01,840 Put your phone on airplane mode. 424 00:13:01,840 --> 00:13:02,400 I like that. 425 00:13:02,400 --> 00:13:03,560 Like a digital detox. 426 00:13:03,560 --> 00:13:04,280 Exactly. 427 00:13:04,280 --> 00:13:05,280 Keep your mind at break. 428 00:13:05,280 --> 00:13:05,960 Right. 429 00:13:05,960 --> 00:13:09,160 And you don't have to completely ditch technology. 430 00:13:09,160 --> 00:13:11,800 I use a bird identification app on walks all the time. 431 00:13:11,800 --> 00:13:12,560 Oh, yeah. 432 00:13:12,560 --> 00:13:13,360 That makes sense. 433 00:13:13,360 --> 00:13:16,920 So you're using it as a tool to enhance the experience. 434 00:13:16,920 --> 00:13:17,640 Exactly. 435 00:13:17,640 --> 00:13:18,920 That's a good way to put it. 436 00:13:18,920 --> 00:13:21,280 Speaking of enhancing the experience, 437 00:13:21,280 --> 00:13:25,640 I'm curious to hear about people who are doing this well already. 438 00:13:25,640 --> 00:13:28,960 Were there any examples from the research that stood out to you? 439 00:13:28,960 --> 00:13:29,440 Oh, yeah. 440 00:13:29,440 --> 00:13:31,640 There were some inspiring stories. 441 00:13:31,640 --> 00:13:35,360 One person, her name was Sarah, she starts every day 442 00:13:35,360 --> 00:13:38,960 by working in her rooftop garden in the city. 443 00:13:38,960 --> 00:13:39,680 Oh, wow. 444 00:13:39,680 --> 00:13:42,440 And then she does yoga on her terrace 445 00:13:42,440 --> 00:13:43,800 with nature sounds playing. 446 00:13:43,800 --> 00:13:45,280 Oh, that's so cool. 447 00:13:45,280 --> 00:13:45,800 Yeah. 448 00:13:45,800 --> 00:13:47,680 She's created her own little haven 449 00:13:47,680 --> 00:13:49,360 in the middle of all that hustle and bustle. 450 00:13:49,360 --> 00:13:49,860 Right. 451 00:13:49,860 --> 00:13:51,360 So it shows you can do it anywhere. 452 00:13:51,360 --> 00:13:52,880 What other examples did you find? 453 00:13:52,880 --> 00:13:54,800 There was a guy, James. 454 00:13:54,800 --> 00:13:56,760 He's a photographer and a hiking guide. 455 00:13:56,760 --> 00:13:57,280 OK. 456 00:13:57,280 --> 00:13:59,960 So he spends his mornings taking pictures of the sunrise. 457 00:13:59,960 --> 00:14:00,680 Oh, wow. 458 00:14:00,680 --> 00:14:03,600 And it's really inspiring for him, both physically and creatively. 459 00:14:03,600 --> 00:14:06,680 It sounds like he turned his love of nature into his job. 460 00:14:06,680 --> 00:14:07,320 He did. 461 00:14:07,320 --> 00:14:09,160 And it's great that he shares it with others. 462 00:14:09,160 --> 00:14:09,880 Yeah. 463 00:14:09,880 --> 00:14:13,520 So it shows you can connect with nature in so many different ways. 464 00:14:13,520 --> 00:14:16,520 Yeah, it's all about finding what works for you. 465 00:14:16,520 --> 00:14:19,840 But what's interesting is that Sarah and James, 466 00:14:19,840 --> 00:14:22,400 despite their very different routines, 467 00:14:22,400 --> 00:14:24,120 they had some things in common. 468 00:14:24,120 --> 00:14:25,480 Oh, really? 469 00:14:25,480 --> 00:14:27,600 They both prioritized what made them happy. 470 00:14:27,600 --> 00:14:29,200 They were able to adapt. 471 00:14:29,200 --> 00:14:31,520 And they focused on making those small changes. 472 00:14:31,520 --> 00:14:32,020 Right. 473 00:14:32,020 --> 00:14:32,720 Consistently. 474 00:14:32,720 --> 00:14:33,480 Consistently, yes. 475 00:14:33,480 --> 00:14:34,600 That's such a good point. 476 00:14:34,600 --> 00:14:36,760 We don't need to completely overhaul our lives. 477 00:14:36,760 --> 00:14:39,080 Just make those small, consistent changes. 478 00:14:39,080 --> 00:14:40,040 Exactly. 479 00:14:40,040 --> 00:14:42,480 Now, speaking of changes, I'm curious to hear more 480 00:14:42,480 --> 00:14:46,000 about the specific ways nature affects our well-being. 481 00:14:46,000 --> 00:14:48,120 Well, there's more and more research all the time 482 00:14:48,120 --> 00:14:50,920 that shows how nature impacts our physical, mental, 483 00:14:50,920 --> 00:14:52,320 and emotional health. 484 00:14:52,320 --> 00:14:54,400 Like studies have shown that spending time in nature 485 00:14:54,400 --> 00:14:56,320 can actually lower your blood pressure. 486 00:14:56,320 --> 00:14:56,960 Oh, wow. 487 00:14:56,960 --> 00:14:58,520 Reduce stress hormones. 488 00:14:58,520 --> 00:14:59,960 Boost your immune system. 489 00:14:59,960 --> 00:15:01,160 Even improve your sleep. 490 00:15:01,160 --> 00:15:01,920 That's amazing. 491 00:15:01,920 --> 00:15:05,040 So it really is like an antidote to the stress of modern life. 492 00:15:05,040 --> 00:15:05,680 Yeah. 493 00:15:05,680 --> 00:15:08,240 And then there's the mental and emotional benefits. 494 00:15:08,240 --> 00:15:11,800 Nature can really affect your mood and how well you think. 495 00:15:11,800 --> 00:15:14,840 Studies show that it can lessen anxiety and depression, 496 00:15:14,840 --> 00:15:17,280 improve focus, boost creativity. 497 00:15:17,280 --> 00:15:18,000 It's incredible. 498 00:15:18,000 --> 00:15:19,400 So it's not just good for your body. 499 00:15:19,400 --> 00:15:21,160 It's good for your mind and spirit, too. 500 00:15:21,160 --> 00:15:22,080 Absolutely. 501 00:15:22,080 --> 00:15:24,960 And the best part is anyone can connect with nature 502 00:15:24,960 --> 00:15:26,120 no matter where they live. 503 00:15:26,120 --> 00:15:26,680 Right. 504 00:15:26,680 --> 00:15:29,120 Even just taking a few deep breaths of fresh air 505 00:15:29,120 --> 00:15:31,160 or listening to birds can make a difference. 506 00:15:31,160 --> 00:15:32,840 It's empowering to think about that. 507 00:15:32,840 --> 00:15:35,680 Like nature is a gift that's always there. 508 00:15:35,680 --> 00:15:37,800 We just have to take the time to notice. 509 00:15:37,800 --> 00:15:38,560 Exactly. 510 00:15:38,560 --> 00:15:40,100 And the more you connect with nature, 511 00:15:40,100 --> 00:15:43,040 the more you realize that we're all connected to each other 512 00:15:43,040 --> 00:15:44,200 and to all living things. 513 00:15:44,200 --> 00:15:45,520 Beautifully said. 514 00:15:45,520 --> 00:15:48,280 I'm feeling so inspired to connect more with nature. 515 00:15:48,280 --> 00:15:52,840 Do you have any last tips for someone just starting out? 516 00:15:52,840 --> 00:15:53,640 Just start. 517 00:15:53,640 --> 00:15:55,000 Don't overthink it. 518 00:15:55,000 --> 00:15:57,800 Pick one small thing you can do every day. 519 00:15:57,800 --> 00:15:58,920 Go for a walk. 520 00:15:58,920 --> 00:16:00,000 Listen to nature sounds. 521 00:16:00,000 --> 00:16:01,080 Get a plant. 522 00:16:01,080 --> 00:16:02,280 Be patient with yourself. 523 00:16:02,280 --> 00:16:03,520 It's a journey. 524 00:16:03,520 --> 00:16:05,880 Some days you'll feel more connected than others. 525 00:16:05,880 --> 00:16:09,000 Just keep going and keep that sense of wonder alive. 526 00:16:09,000 --> 00:16:10,060 That's great advice. 527 00:16:10,060 --> 00:16:13,400 And I love how we're focusing on small, manageable steps. 528 00:16:13,400 --> 00:16:15,880 Now, before we move on to specific techniques 529 00:16:15,880 --> 00:16:18,120 and practices, I want to touch on one more 530 00:16:18,120 --> 00:16:19,200 thing from the research. 531 00:16:19,200 --> 00:16:22,360 This idea that connecting with nature isn't just about us. 532 00:16:22,360 --> 00:16:24,840 It's about our responsibility to the planet. 533 00:16:24,840 --> 00:16:26,040 Yeah, that's important. 534 00:16:26,040 --> 00:16:27,880 When you connect with nature deeply, 535 00:16:27,880 --> 00:16:29,680 you start to care more about the environment. 536 00:16:29,680 --> 00:16:29,920 Right. 537 00:16:29,920 --> 00:16:31,440 It's like we protect what we love. 538 00:16:31,440 --> 00:16:33,240 The more we appreciate nature, the more 539 00:16:33,240 --> 00:16:34,360 we want to take care of it. 540 00:16:34,360 --> 00:16:35,240 Absolutely. 541 00:16:35,240 --> 00:16:37,760 You realize that everything is connected. 542 00:16:37,760 --> 00:16:41,440 And your actions affect the whole ecosystem. 543 00:16:41,440 --> 00:16:44,080 So when you make choices that are good for nature, 544 00:16:44,080 --> 00:16:46,240 you're helping yourself and the planet. 545 00:16:46,240 --> 00:16:47,920 That's a powerful message. 546 00:16:47,920 --> 00:16:50,880 Our personal well-being is tied to the well-being of the planet. 547 00:16:50,880 --> 00:16:52,000 It is. 548 00:16:52,000 --> 00:16:54,640 So think about how you can bring that responsibility 549 00:16:54,640 --> 00:16:58,660 into your everyday life, like reducing plastic, 550 00:16:58,660 --> 00:17:01,360 making sustainable choices, or supporting groups 551 00:17:01,360 --> 00:17:02,480 that protect our environment. 552 00:17:02,480 --> 00:17:03,560 Those are great ideas. 553 00:17:03,560 --> 00:17:06,480 It's about making those small, everyday choices that add up. 554 00:17:06,480 --> 00:17:08,400 And I think it comes back to gratitude. 555 00:17:08,400 --> 00:17:09,280 Yes. 556 00:17:09,280 --> 00:17:12,360 Gratitude is the foundation for a healthy relationship 557 00:17:12,360 --> 00:17:13,560 with nature. 558 00:17:13,560 --> 00:17:15,920 When you're grateful for what nature gives you, 559 00:17:15,920 --> 00:17:17,920 you naturally want to give back. 560 00:17:17,920 --> 00:17:18,680 So well said. 561 00:17:18,680 --> 00:17:20,800 I think we've covered so much in this first part. 562 00:17:20,800 --> 00:17:21,440 We have. 563 00:17:21,440 --> 00:17:24,600 We've talked about the power of routine, mindfulness, 564 00:17:24,600 --> 00:17:28,760 gratitude, technology, even our connection to the planet. 565 00:17:28,760 --> 00:17:30,000 It's been a great conversation. 566 00:17:30,000 --> 00:17:31,160 Yeah, really inspiring. 567 00:17:31,160 --> 00:17:32,240 I'm excited to keep going. 568 00:17:32,240 --> 00:17:33,000 Me too. 569 00:17:33,000 --> 00:17:34,580 In the next part, we're going to look 570 00:17:34,580 --> 00:17:37,880 at some specific techniques and practices for connecting 571 00:17:37,880 --> 00:17:38,880 with nature. 572 00:17:38,880 --> 00:17:39,380 Yes. 573 00:17:39,380 --> 00:17:42,320 Like mindful movement, visualization, 574 00:17:42,320 --> 00:17:44,080 and the power of the senses. 575 00:17:44,080 --> 00:17:44,960 So stay tuned. 576 00:17:44,960 --> 00:17:46,680 Stay tuned. 577 00:17:46,680 --> 00:17:49,600 Welcome back to our deep dive. 578 00:17:49,600 --> 00:17:51,840 We've been talking about nature and how it affects us 579 00:17:51,840 --> 00:17:53,720 in all sorts of ways. 580 00:17:53,720 --> 00:17:55,360 And now we're moving into something 581 00:17:55,360 --> 00:17:59,160 I think you'll find interesting, mindful movement. 582 00:17:59,160 --> 00:17:59,840 Oh, yeah. 583 00:17:59,840 --> 00:18:01,680 I'm excited to hear more about this. 584 00:18:01,680 --> 00:18:04,480 I know it's not just about going to the gym, 585 00:18:04,480 --> 00:18:07,680 but I'm not totally clear on how it connects with nature. 586 00:18:07,680 --> 00:18:09,880 Yeah, it's about finding that connection between moving 587 00:18:09,880 --> 00:18:11,640 your body and being aware of nature. 588 00:18:11,640 --> 00:18:13,220 It's not about pushing yourself hard. 589 00:18:13,220 --> 00:18:16,720 It's more about tuning in to your body and your surroundings. 590 00:18:16,720 --> 00:18:17,360 OK, I see. 591 00:18:17,360 --> 00:18:19,880 So what are some examples of mindful movement 592 00:18:19,880 --> 00:18:21,240 that we can actually do? 593 00:18:21,240 --> 00:18:23,200 One of the best ones is walking. 594 00:18:23,200 --> 00:18:25,120 Just walking mindfully. 595 00:18:25,120 --> 00:18:26,200 I do love a good walk. 596 00:18:26,200 --> 00:18:27,520 But how do I make it mindful? 597 00:18:27,520 --> 00:18:29,680 What should I be focusing on? 598 00:18:29,680 --> 00:18:32,960 So as you walk, feel your feet on the ground. 599 00:18:32,960 --> 00:18:36,320 Notice your breath, how it changes as you move. 600 00:18:36,320 --> 00:18:39,320 And most importantly, pay attention to what's around you. 601 00:18:39,320 --> 00:18:42,240 The sights, sounds, even smells. 602 00:18:42,240 --> 00:18:45,520 So it's like turning a walk into a moving meditation. 603 00:18:45,520 --> 00:18:46,840 Exactly. 604 00:18:46,840 --> 00:18:49,280 And you'll probably find that you slow down naturally. 605 00:18:49,280 --> 00:18:50,720 You notice more. 606 00:18:50,720 --> 00:18:53,320 And you feel more peaceful, more connected. 607 00:18:53,320 --> 00:18:55,120 I'm going to try that next time I'm out. 608 00:18:55,120 --> 00:18:58,680 What about other kinds of mindful movement? 609 00:18:58,680 --> 00:19:01,160 I've always wanted to try yoga, especially outside. 610 00:19:01,160 --> 00:19:03,640 Yoga is perfect for connecting with nature. 611 00:19:03,640 --> 00:19:06,760 So many poses are about rooting down into the Earth, 612 00:19:06,760 --> 00:19:08,920 like mountain pose, tree pose, warrior pose. 613 00:19:08,920 --> 00:19:10,600 They make you feel strong and stable. 614 00:19:10,600 --> 00:19:12,720 I love that image of being rooted in the Earth. 615 00:19:12,720 --> 00:19:13,760 It's so strong. 616 00:19:13,760 --> 00:19:15,880 And I can only imagine doing those poses outside, 617 00:19:15,880 --> 00:19:17,400 like surrounded by trees or something. 618 00:19:17,400 --> 00:19:18,640 Yeah, it's amazing. 619 00:19:18,640 --> 00:19:22,240 And as you do yoga outside, try picturing things in your mind, 620 00:19:22,240 --> 00:19:25,440 like your feet growing roots, the sun on your skin, 621 00:19:25,440 --> 00:19:27,360 the sounds of nature all around you. 622 00:19:27,360 --> 00:19:29,360 Oh, wow, that's really cool. 623 00:19:29,360 --> 00:19:31,840 It's like adding another layer to the experience. 624 00:19:31,840 --> 00:19:35,000 Speaking of which, I always listen to music when I work out. 625 00:19:35,000 --> 00:19:35,560 Yeah. 626 00:19:35,560 --> 00:19:37,560 Does that count as mindful movement, too? 627 00:19:37,560 --> 00:19:40,520 Music can definitely play a part in mindful movement. 628 00:19:40,520 --> 00:19:43,000 Putting together a playlist with nature sounds, 629 00:19:43,000 --> 00:19:45,360 like bird song or ocean waves, can 630 00:19:45,360 --> 00:19:47,640 make it more calming and immersive. 631 00:19:47,640 --> 00:19:51,120 Or even just instrumental music that feels peaceful. 632 00:19:51,120 --> 00:19:53,600 It's like giving your movement a soundtrack. 633 00:19:53,600 --> 00:19:55,240 That's a great idea. 634 00:19:55,240 --> 00:19:58,000 Now, speaking of things that can enhance the experience, 635 00:19:58,000 --> 00:20:00,160 I'm really curious about visualization. 636 00:20:00,160 --> 00:20:02,160 I've heard about it, but I want to know more 637 00:20:02,160 --> 00:20:04,640 about how it can help us connect with nature, 638 00:20:04,640 --> 00:20:07,200 especially when we can't actually be outside. 639 00:20:07,200 --> 00:20:10,000 Visualization is basically making pictures in your mind. 640 00:20:10,000 --> 00:20:10,520 Right. 641 00:20:10,520 --> 00:20:13,000 And when you use it to connect with nature, 642 00:20:13,000 --> 00:20:15,480 it can bring you those feelings of peace and happiness 643 00:20:15,480 --> 00:20:16,800 that you get when you're outdoors. 644 00:20:16,800 --> 00:20:18,240 So it's like bringing nature to you. 645 00:20:18,240 --> 00:20:19,240 I love that. 646 00:20:19,240 --> 00:20:21,840 But I have to admit, I'm not very good at visualizing. 647 00:20:21,840 --> 00:20:23,800 Like, any tips? 648 00:20:23,800 --> 00:20:25,960 Yeah, it's about finding what works for you. 649 00:20:25,960 --> 00:20:27,600 But here's a good place to start. 650 00:20:27,600 --> 00:20:30,440 Find a quiet spot where you can relax. 651 00:20:30,440 --> 00:20:33,960 Close your eyes and take a few deep breaths. 652 00:20:33,960 --> 00:20:37,360 Now, imagine a place in nature that makes you feel calm. 653 00:20:37,360 --> 00:20:41,400 A forest, a beach, a meadow, anything. 654 00:20:41,400 --> 00:20:42,840 I like that I get to choose. 655 00:20:42,840 --> 00:20:44,200 It makes it feel more personal. 656 00:20:44,200 --> 00:20:47,800 So what do I do once I have that image in my mind? 657 00:20:47,800 --> 00:20:49,900 Now, use all your senses. 658 00:20:49,900 --> 00:20:53,080 What do you see, hear, smell, feel? 659 00:20:53,080 --> 00:20:55,800 The more details you add, the more real it will feel. 660 00:20:55,800 --> 00:20:57,360 It's like painting a picture in my mind. 661 00:20:57,360 --> 00:20:59,080 I can see how that would make a big difference. 662 00:20:59,080 --> 00:20:59,680 Exactly. 663 00:20:59,680 --> 00:21:01,280 And the more you practice, the easier 664 00:21:01,280 --> 00:21:03,560 it will become to access those feelings of peace, 665 00:21:03,560 --> 00:21:04,440 even when you're busy. 666 00:21:04,440 --> 00:21:05,280 That's amazing. 667 00:21:05,280 --> 00:21:07,800 It's like you're training your mind to connect with nature. 668 00:21:07,800 --> 00:21:09,400 This whole conversation has me thinking 669 00:21:09,400 --> 00:21:12,120 about how we can bring nature into other areas of our lives, 670 00:21:12,120 --> 00:21:12,640 too. 671 00:21:12,640 --> 00:21:13,240 Like, eating. 672 00:21:13,240 --> 00:21:14,920 I know mindful eating is a thing. 673 00:21:14,920 --> 00:21:16,800 But how does that connect with nature? 674 00:21:16,800 --> 00:21:19,960 Mindful eating is all about paying attention when you eat, 675 00:21:19,960 --> 00:21:23,720 slowing down, enjoying every bite, appreciating the food. 676 00:21:23,720 --> 00:21:25,880 And nature is a big part of that in a few ways. 677 00:21:25,880 --> 00:21:26,920 OK, tell me more. 678 00:21:26,920 --> 00:21:29,040 How does nature fit into mindful eating? 679 00:21:29,040 --> 00:21:31,840 Well, first of all, when you eat mindfully, 680 00:21:31,840 --> 00:21:34,320 you're more likely to choose food that's actually 681 00:21:34,320 --> 00:21:35,400 good for you. 682 00:21:35,400 --> 00:21:38,860 Fresh, whole foods, not processed stuff. 683 00:21:38,860 --> 00:21:42,880 And that often means food that's grown locally and in season, 684 00:21:42,880 --> 00:21:45,040 which is good for you and good for the planet. 685 00:21:45,040 --> 00:21:47,520 Right, so it's like a chain reaction of good choices. 686 00:21:47,520 --> 00:21:48,640 Exactly. 687 00:21:48,640 --> 00:21:51,520 And beyond just the food itself, mindful eating 688 00:21:51,520 --> 00:21:54,120 helps you appreciate where your food comes from. 689 00:21:54,120 --> 00:21:56,720 When you slow down and really taste your food, 690 00:21:56,720 --> 00:21:59,720 you realize it didn't just appear out of thin air. 691 00:21:59,720 --> 00:22:03,480 It took the sun, the soil, water, farmers, so many things 692 00:22:03,480 --> 00:22:05,360 working together to make that meal. 693 00:22:05,360 --> 00:22:06,400 Wow, yeah, that's true. 694 00:22:06,400 --> 00:22:07,880 We're part of a much bigger system. 695 00:22:07,880 --> 00:22:08,960 We are. 696 00:22:08,960 --> 00:22:11,640 And that realization makes you grateful and respectful 697 00:22:11,640 --> 00:22:13,200 of the food and the earth. 698 00:22:13,200 --> 00:22:16,120 And that feeling can even extend to making your eating space 699 00:22:16,120 --> 00:22:17,640 more peaceful and inviting. 700 00:22:17,640 --> 00:22:18,480 Oh, I like that. 701 00:22:18,480 --> 00:22:21,900 How can we create a nature-inspired dining space? 702 00:22:21,900 --> 00:22:25,560 Well, if you eat in a cluttered or chaotic space, 703 00:22:25,560 --> 00:22:27,600 it's hard to relax and enjoy your meal. 704 00:22:27,600 --> 00:22:28,120 Right. 705 00:22:28,120 --> 00:22:31,520 But a peaceful space sets the stage for a better experience. 706 00:22:31,520 --> 00:22:33,040 And nature can help with that. 707 00:22:33,040 --> 00:22:35,240 Try adding fresh flowers or plants. 708 00:22:35,240 --> 00:22:37,120 Open a window for fresh air and sunlight, 709 00:22:37,120 --> 00:22:38,960 or even eat outside if you can. 710 00:22:38,960 --> 00:22:40,320 I love those ideas. 711 00:22:40,320 --> 00:22:42,080 Little things can make a big difference. 712 00:22:42,080 --> 00:22:42,960 They do. 713 00:22:42,960 --> 00:22:45,040 And speaking of little things, think about how 714 00:22:45,040 --> 00:22:46,200 you present your food. 715 00:22:46,200 --> 00:22:49,120 Oh, yeah, I'm all about making food look beautiful. 716 00:22:49,120 --> 00:22:50,140 Me too. 717 00:22:50,140 --> 00:22:51,720 It makes it more enjoyable. 718 00:22:51,720 --> 00:22:54,320 And nature is full of inspiration for that. 719 00:22:54,320 --> 00:22:57,920 Use herbs, flowers, leaves to decorate your plate. 720 00:22:57,920 --> 00:23:00,000 Use colorful fruits and veggies. 721 00:23:00,000 --> 00:23:02,720 You could even arrange your food to look like things in nature, 722 00:23:02,720 --> 00:23:04,280 like spirals or mandalas. 723 00:23:04,280 --> 00:23:05,420 Oh, that's so creative. 724 00:23:05,420 --> 00:23:08,040 It's like turning your meal into an art project 725 00:23:08,040 --> 00:23:09,320 inspired by nature. 726 00:23:09,320 --> 00:23:10,360 Exactly. 727 00:23:10,360 --> 00:23:12,980 And speaking of nature's art, one of the best ways 728 00:23:12,980 --> 00:23:14,880 to connect with nature through food 729 00:23:14,880 --> 00:23:16,640 is by eating what's in season. 730 00:23:16,640 --> 00:23:17,040 Right. 731 00:23:17,040 --> 00:23:17,720 Seasonal eating. 732 00:23:17,720 --> 00:23:19,120 We talked about that a bit before. 733 00:23:19,120 --> 00:23:21,440 I'd love to hear more about why it's so beneficial. 734 00:23:21,440 --> 00:23:23,480 So seasonal eating means choosing 735 00:23:23,480 --> 00:23:26,520 food that's naturally growing in your area at that time. 736 00:23:26,520 --> 00:23:29,600 It's about matching your diet to the rhythms of the Earth. 737 00:23:29,600 --> 00:23:30,840 And there's so many benefits. 738 00:23:30,840 --> 00:23:33,320 First of all, seasonal food tastes better 739 00:23:33,320 --> 00:23:36,240 and is more nutritious because it's picked at the perfect time. 740 00:23:36,240 --> 00:23:37,200 That makes sense. 741 00:23:37,200 --> 00:23:39,320 And what about the environmental impact? 742 00:23:39,320 --> 00:23:41,200 Environmentally, it's great. 743 00:23:41,200 --> 00:23:43,520 When you eat locally grown food, you're 744 00:23:43,520 --> 00:23:45,880 reducing the distance that food has to travel. 745 00:23:45,880 --> 00:23:47,440 Right, less transportation. 746 00:23:47,440 --> 00:23:48,840 Which is good for the planet. 747 00:23:48,840 --> 00:23:50,760 Plus, you're supporting local farmers. 748 00:23:50,760 --> 00:23:52,500 It's a win-win situation. 749 00:23:52,500 --> 00:23:53,400 It is. 750 00:23:53,400 --> 00:23:55,560 But how do you even know what's in season? 751 00:23:55,560 --> 00:23:57,160 Go to a farmer's market. 752 00:23:57,160 --> 00:23:58,920 That's the best way to see what's fresh. 753 00:23:58,920 --> 00:23:59,760 OK. 754 00:23:59,760 --> 00:24:02,600 You can also find seasonal food guides online. 755 00:24:02,600 --> 00:24:04,880 Or just pay attention to what's at your grocery store 756 00:24:04,880 --> 00:24:06,040 or local restaurants. 757 00:24:06,040 --> 00:24:06,880 That's a good point. 758 00:24:06,880 --> 00:24:08,840 I'm feeling inspired to try some new things. 759 00:24:08,840 --> 00:24:10,360 This has been so interesting. 760 00:24:10,360 --> 00:24:12,560 But I have to admit, it feels a little overwhelming. 761 00:24:12,560 --> 00:24:14,760 How do you actually make all these changes? 762 00:24:14,760 --> 00:24:17,480 Yeah, it can feel that way. 763 00:24:17,480 --> 00:24:19,640 One of the biggest challenges is time. 764 00:24:19,640 --> 00:24:21,200 We're also busy. 765 00:24:21,200 --> 00:24:24,580 It's hard to find time for nature, even if we want to. 766 00:24:24,580 --> 00:24:26,720 And then there's the issue of access. 767 00:24:26,720 --> 00:24:29,320 Not everyone lives near parks or forests. 768 00:24:29,320 --> 00:24:29,920 Right. 769 00:24:29,920 --> 00:24:32,480 And sometimes the weather isn't cooperating. 770 00:24:32,480 --> 00:24:34,280 And of course, there's technology, 771 00:24:34,280 --> 00:24:36,840 always vying for our attention. 772 00:24:36,840 --> 00:24:38,200 It's hard to disconnect. 773 00:24:38,200 --> 00:24:39,480 It is. 774 00:24:39,480 --> 00:24:41,000 So what can we do? 775 00:24:41,000 --> 00:24:45,480 How do we make space for nature in our busy modern lives? 776 00:24:45,480 --> 00:24:47,280 It comes down to priorities. 777 00:24:47,280 --> 00:24:48,920 Make nature a priority. 778 00:24:48,920 --> 00:24:52,240 Put it in your schedule, just like anything else important. 779 00:24:52,240 --> 00:24:54,520 Even a few minutes a day can make a difference. 780 00:24:54,520 --> 00:24:56,720 OK, so make it non-negotiable. 781 00:24:56,720 --> 00:24:57,640 Exactly. 782 00:24:57,640 --> 00:24:59,400 And you don't have to do everything at once. 783 00:24:59,400 --> 00:25:00,360 Start small. 784 00:25:00,360 --> 00:25:01,760 If you have coffee in the morning, 785 00:25:01,760 --> 00:25:03,240 step outside to drink it. 786 00:25:03,240 --> 00:25:05,520 If you take the bus, get off a stop early 787 00:25:05,520 --> 00:25:06,640 and walk through a park. 788 00:25:06,640 --> 00:25:08,520 Those are good ideas, small steps. 789 00:25:08,520 --> 00:25:09,120 Yeah. 790 00:25:09,120 --> 00:25:11,160 You can also make nature part of your social life. 791 00:25:11,160 --> 00:25:12,360 Oh, OK, how? 792 00:25:12,360 --> 00:25:13,780 Instead of meeting friends inside, 793 00:25:13,780 --> 00:25:16,400 suggest a walk in the park or a hike or a picnic. 794 00:25:16,400 --> 00:25:17,640 That's a great idea. 795 00:25:17,640 --> 00:25:19,520 Yeah, you're creating a nature community. 796 00:25:19,520 --> 00:25:20,440 I love that. 797 00:25:20,440 --> 00:25:21,520 What about self-care? 798 00:25:21,520 --> 00:25:23,520 Can we incorporate nature into that, too? 799 00:25:23,520 --> 00:25:24,640 Absolutely. 800 00:25:24,640 --> 00:25:27,480 Think about what helps you relax and recharge. 801 00:25:27,480 --> 00:25:29,680 Then add nature to it. 802 00:25:29,680 --> 00:25:32,120 If you like taking baths, use essential oils 803 00:25:32,120 --> 00:25:34,320 like lavender or eucalyptus. 804 00:25:34,320 --> 00:25:37,280 If you like to read, find a spot outside to read. 805 00:25:37,280 --> 00:25:40,400 If music helps you relax, make a nature sounds playlist. 806 00:25:40,400 --> 00:25:41,680 Oh, I love those ideas. 807 00:25:41,680 --> 00:25:43,080 So many possibilities. 808 00:25:43,080 --> 00:25:44,000 There are. 809 00:25:44,000 --> 00:25:46,080 And don't forget about all the resources out there. 810 00:25:46,080 --> 00:25:50,200 Books, articles, podcasts, apps, guided meditations. 811 00:25:50,200 --> 00:25:52,840 There's so much information to help you connect with nature. 812 00:25:52,840 --> 00:25:54,200 Wow, it's amazing. 813 00:25:54,200 --> 00:25:55,960 It feels like a whole world is out there. 814 00:25:55,960 --> 00:25:56,640 It is. 815 00:25:56,640 --> 00:25:58,440 Just start exploring and see what you like. 816 00:25:58,440 --> 00:26:00,080 There's no right or wrong way. 817 00:26:00,080 --> 00:26:01,840 Just find what brings you joy and makes 818 00:26:01,840 --> 00:26:02,840 you feel more connected. 819 00:26:02,840 --> 00:26:04,720 That's a great message. 820 00:26:04,720 --> 00:26:07,360 So before we move on to specific techniques, 821 00:26:07,360 --> 00:26:10,320 I'm wondering if there are any rituals or practices that 822 00:26:10,320 --> 00:26:13,440 can help us connect with nature on a deeper level. 823 00:26:13,440 --> 00:26:14,520 There are. 824 00:26:14,520 --> 00:26:17,160 And one of the most powerful is gratitude. 825 00:26:17,160 --> 00:26:18,240 Oh, yeah, gratitude. 826 00:26:18,240 --> 00:26:20,200 We've talked about it a few times already. 827 00:26:20,200 --> 00:26:22,280 But I want to know more about how it specifically 828 00:26:22,280 --> 00:26:23,400 relates to nature. 829 00:26:23,400 --> 00:26:26,320 Gratitude is simply being thankful for the good things 830 00:26:26,320 --> 00:26:27,520 in your life. 831 00:26:27,520 --> 00:26:29,880 And nature is full of things to be grateful for. 832 00:26:29,880 --> 00:26:31,600 Yeah, that's true. 833 00:26:31,600 --> 00:26:34,240 But how do we actually practice gratitude for nature? 834 00:26:34,240 --> 00:26:35,280 What can we do? 835 00:26:35,280 --> 00:26:36,680 There are a lot of different ways. 836 00:26:36,680 --> 00:26:39,120 And the best one is what feels right for you. 837 00:26:39,120 --> 00:26:42,160 But a good place to start is by having a gratitude 838 00:26:42,160 --> 00:26:44,200 ritual in the morning. 839 00:26:44,200 --> 00:26:47,280 Just think about the things in nature that you appreciate. 840 00:26:47,280 --> 00:26:50,960 The sunshine, the birds, the flowers, anything. 841 00:26:50,960 --> 00:26:51,600 I like that. 842 00:26:51,600 --> 00:26:54,360 Starting the day with a positive nature-inspired thought. 843 00:26:54,360 --> 00:26:54,860 Yeah. 844 00:26:54,860 --> 00:26:56,900 And you can write those things down in a journal. 845 00:26:56,900 --> 00:26:59,800 Make a special section just for nature gratitude. 846 00:26:59,800 --> 00:27:01,200 I love that. 847 00:27:01,200 --> 00:27:02,720 Visual reminders are so helpful. 848 00:27:02,720 --> 00:27:04,920 Are there other ways to create those reminders? 849 00:27:04,920 --> 00:27:08,640 You could create a nature altar or a gratitude 850 00:27:08,640 --> 00:27:10,240 space in your home. 851 00:27:10,240 --> 00:27:12,760 It's just a special spot where you put things from nature 852 00:27:12,760 --> 00:27:13,840 that you find beautiful. 853 00:27:13,840 --> 00:27:15,120 Like what kinds of things? 854 00:27:15,120 --> 00:27:18,880 Stones, shells, feathers, pine cones, crystals, 855 00:27:18,880 --> 00:27:19,960 anything that speaks to you. 856 00:27:19,960 --> 00:27:20,560 I love that. 857 00:27:20,560 --> 00:27:22,680 It's like bringing a little piece of nature inside. 858 00:27:22,680 --> 00:27:23,800 Exactly. 859 00:27:23,800 --> 00:27:26,840 And you can use this space for your gratitude practice. 860 00:27:26,840 --> 00:27:29,240 Spend a few minutes each morning reflecting on the things 861 00:27:29,240 --> 00:27:31,600 you appreciate about nature and add new things 862 00:27:31,600 --> 00:27:32,600 to your collection. 863 00:27:32,600 --> 00:27:35,240 It sounds so peaceful and inspiring. 864 00:27:35,240 --> 00:27:36,800 Are there any other practices we can 865 00:27:36,800 --> 00:27:39,240 use to cultivate gratitude for nature? 866 00:27:39,240 --> 00:27:41,360 Affirmations are really powerful. 867 00:27:41,360 --> 00:27:44,240 Those are positive statements you repeat to yourself. 868 00:27:44,240 --> 00:27:45,880 And you can make them nature focused, 869 00:27:45,880 --> 00:27:48,400 like I'm grounded and connected to the Earth. 870 00:27:48,400 --> 00:27:50,720 I am nourished by the abundance of nature. 871 00:27:50,720 --> 00:27:53,320 Or I'm grateful for the beauty that surrounds me. 872 00:27:53,320 --> 00:27:54,560 I love those. 873 00:27:54,560 --> 00:27:57,800 It's like we're speaking our gratitude into existence. 874 00:27:57,800 --> 00:28:00,520 But sometimes I forget to do these practices. 875 00:28:00,520 --> 00:28:02,920 Any tips for staying consistent? 876 00:28:02,920 --> 00:28:04,320 It's hard to be consistent. 877 00:28:04,320 --> 00:28:06,880 One thing that helps is to link your practices to something 878 00:28:06,880 --> 00:28:09,920 you already do every day, like brushing your teeth 879 00:28:09,920 --> 00:28:11,320 or making coffee. 880 00:28:11,320 --> 00:28:13,240 That way, you have a built-in reminder. 881 00:28:13,240 --> 00:28:14,720 That's a great idea. 882 00:28:14,720 --> 00:28:17,600 OK, before we move on, I want to talk about technology again. 883 00:28:17,600 --> 00:28:18,640 We touched on it earlier. 884 00:28:18,640 --> 00:28:20,800 But it's such an important part of our lives. 885 00:28:20,800 --> 00:28:21,640 Definitely. 886 00:28:21,640 --> 00:28:22,800 It's a double-edged sword. 887 00:28:22,800 --> 00:28:25,160 We have all these amazing apps and resources. 888 00:28:25,160 --> 00:28:27,160 But they can also distract us from actually 889 00:28:27,160 --> 00:28:28,480 experiencing nature. 890 00:28:28,480 --> 00:28:30,440 Yeah, it's hard to disconnect sometimes. 891 00:28:30,440 --> 00:28:31,200 It is. 892 00:28:31,200 --> 00:28:33,800 So we need to find that balance, using technology 893 00:28:33,800 --> 00:28:35,800 to help us connect with nature, but not 894 00:28:35,800 --> 00:28:37,080 letting it control us. 895 00:28:37,080 --> 00:28:38,160 So how do we do that? 896 00:28:38,160 --> 00:28:39,400 Any strategies? 897 00:28:39,400 --> 00:28:42,040 One thing you can do is have tech-free times, 898 00:28:42,040 --> 00:28:45,080 like when you're on a walk, put your phone on airplane mode, 899 00:28:45,080 --> 00:28:48,880 or set aside specific time each day to unplug completely. 900 00:28:48,880 --> 00:28:50,120 A digital detox. 901 00:28:50,120 --> 00:28:51,000 Exactly. 902 00:28:51,000 --> 00:28:52,160 Give your mind a break. 903 00:28:52,160 --> 00:28:53,440 That's a great idea. 904 00:28:53,440 --> 00:28:56,400 But I also like the idea of using technology mindfully. 905 00:28:56,400 --> 00:28:59,040 Like you mentioned using a bird identification app. 906 00:28:59,040 --> 00:29:02,200 That's a great way to learn and appreciate nature more. 907 00:29:02,200 --> 00:29:03,240 Absolutely. 908 00:29:03,240 --> 00:29:06,280 It's about being intentional with our technology use. 909 00:29:06,280 --> 00:29:08,320 Now, I want to share some inspiring stories 910 00:29:08,320 --> 00:29:10,920 about people who are doing a great job of incorporating 911 00:29:10,920 --> 00:29:12,160 nature into their lives. 912 00:29:12,160 --> 00:29:13,800 Yes, I'd love to hear about that. 913 00:29:13,800 --> 00:29:16,920 There was this woman, Sarah, who lives in a big city 914 00:29:16,920 --> 00:29:19,320 and created a rooftop garden. 915 00:29:19,320 --> 00:29:21,440 She starts her day taking care of her plants. 916 00:29:21,440 --> 00:29:24,280 Then she does yoga on her terrace with nature sounds playing. 917 00:29:24,280 --> 00:29:25,000 Oh, wow. 918 00:29:25,000 --> 00:29:25,600 That's so cool. 919 00:29:25,600 --> 00:29:27,320 She created her own little oasis. 920 00:29:27,320 --> 00:29:30,040 Yeah, it shows that you can connect with nature anywhere, 921 00:29:30,040 --> 00:29:31,560 even in the middle of a busy city. 922 00:29:31,560 --> 00:29:32,400 I love that. 923 00:29:32,400 --> 00:29:34,160 Were there any other examples? 924 00:29:34,160 --> 00:29:37,120 There was this guy, James, who's a nature photographer 925 00:29:37,120 --> 00:29:38,640 and hiking guide. 926 00:29:38,640 --> 00:29:41,640 He spends his mornings taking pictures of the sunrise. 927 00:29:41,640 --> 00:29:44,000 He's turned his love of nature into his career. 928 00:29:44,000 --> 00:29:45,880 Oh, that's amazing. 929 00:29:45,880 --> 00:29:47,000 So inspiring. 930 00:29:47,000 --> 00:29:47,600 It is. 931 00:29:47,600 --> 00:29:49,720 And what's interesting is that Sarah and James, 932 00:29:49,720 --> 00:29:52,360 even though they do completely different things, 933 00:29:52,360 --> 00:29:54,440 they both share some common traits. 934 00:29:54,440 --> 00:29:56,160 They prioritize what makes them happy. 935 00:29:56,160 --> 00:29:57,320 They're adaptable. 936 00:29:57,320 --> 00:30:00,560 And they focus on making those small, consistent changes. 937 00:30:00,560 --> 00:30:02,000 Yeah, that consistency is key. 938 00:30:02,000 --> 00:30:04,000 We don't have to make huge changes overnight, 939 00:30:04,000 --> 00:30:05,120 just small steps. 940 00:30:05,120 --> 00:30:06,080 Exactly. 941 00:30:06,080 --> 00:30:08,000 Now, I think it's important to talk about the bigger picture 942 00:30:08,000 --> 00:30:08,680 here. 943 00:30:08,680 --> 00:30:12,720 Our connection with nature isn't just about personal well-being. 944 00:30:12,720 --> 00:30:15,320 It's also about our responsibility to the planet. 945 00:30:15,320 --> 00:30:16,480 Yeah, I agree. 946 00:30:16,480 --> 00:30:18,640 When we connect with nature, we start to care more 947 00:30:18,640 --> 00:30:19,880 about protecting it. 948 00:30:19,880 --> 00:30:20,680 It's true. 949 00:30:20,680 --> 00:30:23,200 We realize that we're all connected and our actions 950 00:30:23,200 --> 00:30:24,760 have a ripple effect. 951 00:30:24,760 --> 00:30:27,600 So when we make choices that are good for nature, 952 00:30:27,600 --> 00:30:30,440 we're helping ourselves and the entire planet. 953 00:30:30,440 --> 00:30:32,040 That's a powerful message. 954 00:30:32,040 --> 00:30:34,820 Our well-being is connected to the well-being of the Earth. 955 00:30:34,820 --> 00:30:35,840 Absolutely. 956 00:30:35,840 --> 00:30:39,080 So think about how you can bring that sense of responsibility 957 00:30:39,080 --> 00:30:40,080 into your life. 958 00:30:40,080 --> 00:30:42,360 Maybe you reduce your use of plastic, 959 00:30:42,360 --> 00:30:44,880 make sustainable choices when you shop, 960 00:30:44,880 --> 00:30:46,600 or support organizations that are working 961 00:30:46,600 --> 00:30:47,880 to protect the environment. 962 00:30:47,880 --> 00:30:49,400 Those are great suggestions. 963 00:30:49,400 --> 00:30:51,760 Small changes can make a big difference. 964 00:30:51,760 --> 00:30:54,400 And it all comes back to that feeling of gratitude. 965 00:30:54,400 --> 00:30:55,640 Yes. 966 00:30:55,640 --> 00:30:59,800 When we appreciate nature, we naturally want to protect it. 967 00:30:59,800 --> 00:31:02,640 Now, are you ready to dive into some more specific practices 968 00:31:02,640 --> 00:31:04,200 for cultivating gratitude? 969 00:31:04,200 --> 00:31:05,240 Absolutely. 970 00:31:05,240 --> 00:31:05,760 I'm ready. 971 00:31:05,760 --> 00:31:06,520 Let's do it. 972 00:31:06,520 --> 00:31:09,360 We've been talking about how gratitude can really 973 00:31:09,360 --> 00:31:11,080 deepen our connection with nature. 974 00:31:11,080 --> 00:31:13,760 And I think one of the most powerful things you can do 975 00:31:13,760 --> 00:31:16,240 is to just be in nature. 976 00:31:16,240 --> 00:31:17,560 Really be there. 977 00:31:17,560 --> 00:31:21,320 No phone, no distractions, just you and the natural world. 978 00:31:21,320 --> 00:31:22,240 Yeah, I love that. 979 00:31:22,240 --> 00:31:23,080 Just being present. 980 00:31:23,080 --> 00:31:26,120 So how else can we use our senses to connect 981 00:31:26,120 --> 00:31:27,600 with nature more deeply? 982 00:31:27,600 --> 00:31:29,720 Well, we talked about mindful walking earlier. 983 00:31:29,720 --> 00:31:31,760 That's a great way to engage your senses. 984 00:31:31,760 --> 00:31:33,120 Feel the ground under your feet. 985 00:31:33,120 --> 00:31:34,460 Listen to the sounds around you. 986 00:31:34,460 --> 00:31:35,560 Notice the smells. 987 00:31:35,560 --> 00:31:37,280 It's like a symphony for your senses. 988 00:31:37,280 --> 00:31:38,040 Exactly. 989 00:31:38,040 --> 00:31:40,800 And you could even try keeping a sensory nature journal. 990 00:31:40,800 --> 00:31:43,560 Don't just write, draw, or sketch things, too. 991 00:31:43,560 --> 00:31:45,840 You can even collect things like leaves and flowers 992 00:31:45,840 --> 00:31:46,880 and put them in your journal. 993 00:31:46,880 --> 00:31:47,960 Oh, that's a cool idea. 994 00:31:47,960 --> 00:31:48,960 I like that. 995 00:31:48,960 --> 00:31:51,040 What about other sensory practices? 996 00:31:51,040 --> 00:31:53,880 Making a nature mandala is a really powerful one. 997 00:31:53,880 --> 00:31:55,680 Mandalas are circular designs. 998 00:31:55,680 --> 00:31:57,520 And they represent the universe and how 999 00:31:57,520 --> 00:31:58,880 everything's connected. 1000 00:31:58,880 --> 00:32:01,200 To make a nature mandala, you arrange things 1001 00:32:01,200 --> 00:32:04,720 you find in nature, like leaves, flowers, stones, shells, 1002 00:32:04,720 --> 00:32:05,360 in a circle. 1003 00:32:05,360 --> 00:32:06,000 I love that. 1004 00:32:06,000 --> 00:32:08,680 It's like a beautiful way to connect with nature's energy. 1005 00:32:08,680 --> 00:32:09,600 It is. 1006 00:32:09,600 --> 00:32:11,200 And making the mandala can be really 1007 00:32:11,200 --> 00:32:12,720 meditative and grounding. 1008 00:32:12,720 --> 00:32:14,960 You can also try using essential oils. 1009 00:32:14,960 --> 00:32:17,800 They're plant extracts with lots of therapeutic benefits. 1010 00:32:17,800 --> 00:32:18,400 Oh, yeah. 1011 00:32:18,400 --> 00:32:19,600 I love essential oils. 1012 00:32:19,600 --> 00:32:21,720 I use lavender to help me sleep. 1013 00:32:21,720 --> 00:32:24,040 Are there any oils that are particularly good 1014 00:32:24,040 --> 00:32:25,560 for connecting with nature? 1015 00:32:25,560 --> 00:32:26,360 Yeah. 1016 00:32:26,360 --> 00:32:29,160 Cedarwood, cypress, and pine are all very grounding. 1017 00:32:29,160 --> 00:32:31,480 They can help you feel more connected to the Earth. 1018 00:32:31,480 --> 00:32:33,560 You can diffuse them, put them in your bath, 1019 00:32:33,560 --> 00:32:35,960 or even make a special aromatherapy blend. 1020 00:32:35,960 --> 00:32:37,800 Wow, that's amazing. 1021 00:32:37,800 --> 00:32:38,880 I'm going to have to try that. 1022 00:32:38,880 --> 00:32:40,280 Scent is so powerful. 1023 00:32:40,280 --> 00:32:42,920 It can really bring back memories and change your mood. 1024 00:32:42,920 --> 00:32:43,400 Yeah, it's true. 1025 00:32:43,400 --> 00:32:45,840 Your sense of smell is connected to the part of your brain 1026 00:32:45,840 --> 00:32:47,680 that controls your emotions and memories. 1027 00:32:47,680 --> 00:32:51,080 So those nature scents can really have a big impact. 1028 00:32:51,080 --> 00:32:53,640 And speaking of impact, one of the most important things 1029 00:32:53,640 --> 00:32:58,560 you can do to connect with nature is to rest, relax. 1030 00:32:58,560 --> 00:32:59,680 That's a good point. 1031 00:32:59,680 --> 00:33:02,000 I definitely feel more appreciative of nature 1032 00:33:02,000 --> 00:33:04,480 when I'm feeling good and rested. 1033 00:33:04,480 --> 00:33:06,960 How can we build rest and relaxation 1034 00:33:06,960 --> 00:33:08,640 into our nature practice? 1035 00:33:08,640 --> 00:33:11,060 The simplest way is to just spend time in nature 1036 00:33:11,060 --> 00:33:12,720 without trying to do anything. 1037 00:33:12,720 --> 00:33:15,520 Just find a comfortable spot and let yourself relax. 1038 00:33:15,520 --> 00:33:16,880 Take in the sights and sounds. 1039 00:33:16,880 --> 00:33:17,440 Just be. 1040 00:33:17,440 --> 00:33:18,200 I love that. 1041 00:33:18,200 --> 00:33:20,720 Just letting go of all the doing and just being. 1042 00:33:20,720 --> 00:33:21,400 Exactly. 1043 00:33:21,400 --> 00:33:23,320 It's incredibly restorative. 1044 00:33:23,320 --> 00:33:25,880 You could also try some guided meditations or nature 1045 00:33:25,880 --> 00:33:27,160 visualizations. 1046 00:33:27,160 --> 00:33:29,200 There are lots of resources online and in apps. 1047 00:33:29,200 --> 00:33:30,880 Oh, I love guided meditations. 1048 00:33:30,880 --> 00:33:32,840 They really help me to quiet my mind. 1049 00:33:32,840 --> 00:33:34,360 So as we wrap up this deep dive, 1050 00:33:34,360 --> 00:33:35,920 do you have any final words of wisdom 1051 00:33:35,920 --> 00:33:38,080 for our listeners who are just starting to explore 1052 00:33:38,080 --> 00:33:39,480 their connection with nature? 1053 00:33:39,480 --> 00:33:40,560 Just start. 1054 00:33:40,560 --> 00:33:41,760 Don't overthink it. 1055 00:33:41,760 --> 00:33:44,920 Pick one small thing and do it every day. 1056 00:33:44,920 --> 00:33:48,600 A walk, listening to nature sounds, anything. 1057 00:33:48,600 --> 00:33:49,880 And be patient. 1058 00:33:49,880 --> 00:33:51,880 It's a journey, not a race. 1059 00:33:51,880 --> 00:33:54,000 Some days will be easier than others. 1060 00:33:54,000 --> 00:33:55,520 Just keep showing up. 1061 00:33:55,520 --> 00:33:57,080 Keep exploring. 1062 00:33:57,080 --> 00:33:58,920 And never lose that sense of wonder. 1063 00:33:58,920 --> 00:33:59,760 That's beautiful. 1064 00:33:59,760 --> 00:34:02,640 And it really sums up what we've been talking about today. 1065 00:34:02,640 --> 00:34:04,480 Connecting with nature is a gift. 1066 00:34:04,480 --> 00:34:07,040 It doesn't matter who you are or where you live. 1067 00:34:07,040 --> 00:34:09,560 It's about those small moments of joy and gratitude 1068 00:34:09,560 --> 00:34:12,520 that remind us how connected we are to the natural world. 1069 00:34:12,520 --> 00:34:14,040 And when we nurture that connection, 1070 00:34:14,040 --> 00:34:15,480 we're not only helping ourselves, 1071 00:34:15,480 --> 00:34:17,360 but we're helping the planet too. 1072 00:34:17,360 --> 00:34:17,960 That's right. 1073 00:34:17,960 --> 00:34:19,520 It's a win-win. 1074 00:34:19,520 --> 00:34:21,320 And to our listeners, thank you for joining us 1075 00:34:21,320 --> 00:34:22,360 on this deep dive. 1076 00:34:22,360 --> 00:34:25,040 We hope you found it helpful and inspiring. 1077 00:34:25,040 --> 00:34:27,240 Remember, nature is always there for you. 1078 00:34:27,240 --> 00:34:31,240 Go explore it, connect with it, and let it fill you with joy. 1079 00:34:31,240 --> 00:34:55,600 Until next time.