Nature Cure

Nature Cure Daily Practices

Time in Nature

• Sitting or walking meditation in nature

• Botanical observation meditation (meditating on a single plant part-somewhat like mandala meditation)

• Heart-based perception exercises

• 20 minutes of full-torso late morning/midday sun each day

• Sensory awareness: Spend several minutes focusing on your senses, starting with senses closer and moving farther away. With eyes closed, become aware of smells, then open your mouth and taste the air, then become aware of sounds, then sensations of your skin

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Hydrotherapy

• Take a tepid bath (92-97degrees) for 15-20 mins before bed

• Walk through cold dewy grass, or wade in cold water in the tub in the morning, or wade in a natural body of water

• First thing in the morning, take a warm shower for approx. 3 minutes, followed by cool or cold water for 30-40 seconds. Repeat the cycle 1-2 times

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Movement

• Daily stretching in the morning, afternoon, and evening

• Tensing and relaxation of muscle groups from head to toes

• 2-5 minutes of burst-type exercise on arising in the morning before breakfast

• 30 minutes of walking

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Breathing

• Diaphragmatic breathing exercises

• Breathing and movement exercises (Yoga, Tai Chi, etc.)

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Mental Affirmation & Meditation

• Repeat positive, uplifting mantras at selected times of the day

• Prayer: focus on gratitude or forgiveness, or select a prayer from a tradition

• Guided meditation/relaxation

• Daily mindfulness meditation (to begin, choose one or two mundane tasks to focus on mindfulness in: washing dishes, folding laundry, making or eating a meal, drinking a cup of tea)

• Creative visualization exercises

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Intuitive Eating

• Take a few moments to practice intuitive eating at least once daily to select your food:

  • Use all of your senses. Imagine the food’s smell, taste, and texture.

  • Imagine it being digested and integrated into new cells in your body.

  • Does this food provide your body with what it is asking for right now?

  • How is your current state affecting your desires (i.e.emotional, hungry, in a rush)?

  • How does this food make you feel? Tap into different parts of your body (skin, eyes, digestive system, head, heart, etc.).

  • Do you still gravitate towards the item or do you falter?

  • Honor your body’s request.

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Sleep Routine

• Create an evening routine for yourself:

  • Turn off all bright lights as soon as possible after sunset, and very strictly for the last hour before bedtime. Use dim, warm-spectrum light or candlelight instead of bright light if possible. Avoid screens as much as possible in the final hour before bed.

  • Avoid eating in the hours prior to bedtime (at least 3 hours).

  • Don't engage in intense mental activity for at least 2 hours before bedtime. Light reading is OK (not the news).

  • Drink a gentle nervine tea in the evening hours, if desired.

  • Go to sleep at your predetermined time. Turn off your phone and all lights (including digital clock lights) and leave them o until the morning light

  • If you wake up before 8 hours, try to go back to sleep. If you are unable to sleep, stay in bed and continue to rest for the remaining time.