Sit Spot and Nature Connection Practice
The more man meditates upon good thoughts, the better will be his world and the world at large.
- Confucius
Suggested Invitation for Day 1
The Sit Spot Sensory Inventory
A key first step in increasing your connection with nature is to become more aware of the most important tools that you have, your senses. This Sit Spot Sensory Inventory activity can help you.
Very simply, sit comfortably in your chosen Sit Spot location for 10 to 20 minutes and just sit, mindfully immersing yourself in the natural world. Simply sit and observe what is around you. Try to focus on each of your senses in turn. Think about what you can see, what you can hear, what you smell and what you can feel. More detailed suggestions about this core practice are below.
When thoughts arise, gently bring yourself back to your senses; to the sounds, sights, smells, and feel of your surroundings. Notice the specific qualities of the place in which you are and your place within it.
What seems to be drawing your curiosity the most?
“The key to unlocking the power of the forest is in the five senses. Let nature enter through your ears, eyes, nose, mouth, hands and feet. Listen to the birds singing and the breeze rustling in the leaves of the trees. Look at the different greens of the trees and the sunlight filtering through the branches. Smell the fragrance of the forest and breathe in the natural aromatherapy of phytoncides. Taste the freshness of the air as you take deep breaths. Place your hands on the trunk of a tree. Dip your fingers or toes in a stream. Lie on the ground. Drink in the flavor of the forest and release your sense of joy and calm. This is your sixth sense, a state of mind. Now you have connected with nature. You have crossed the bridge to happiness.”
Sight
Even if your Sit Spot is somewhere that is quite familiar to you, take some time to really look around and allow yourself time to notice things that you might not have noticed before.
Sound
Many people find it easier to concentrate on their other senses when they close their eyes, so feel free to do this if you want to and it feels comfortable to do so, whilst you listen to what you can hear around you.
Do you hear animals or birds? Do you hear the wind rustling the leaves? Notice the closest sounds and the sounds furthest away? What is the faintest sound that you can hear? Try slowly moving your head from one side to the other and back again and see if this changes the sounds that you can hear.
Smell
Either with your eyes open or closed, or your gaze lowered, take a couple of deep breaths in through your nose and out through your mouth and really take in the scents all around you. Perhaps turn your head from side to side to see can you pick up any subtle smells in the air. What does the air feel like in your nostrils? Can you identify any particular smells? If there is anything natural nearby your Sit Spot that you can pick up and smell that appeals to you, such as leaf litter that you can scrunch up, then do so, but ideally try not to disturb or pick anything living. Smells are one of the senses most closely related to memory. What feelings or emotions do these smells create?
Touch and Feeling
Focus for a little while on how what you are sitting on feels. Is it hard or soft? How does the breeze feel if there is one? What does the ground feel like under your feet? Do the parts of your body that are covered in clothes feel different to those exposed to the air?
As you sit, as well as taking notice of the things that you experience through your senses, also take notice of how these experiences interact with each other and how they affect you emotionally. As well as noticing the colours, textures and patterns in nature, also notice how these make you feel. Can you find things that simply feel good to look at? What emotions do you notice in yourself as you sit in your Sit Spot? Are you happy or sad? Contented? Nostalgic? How does the practice of sitting quietly and mindfully change your mood? You might consider adding a few of these personal reflections to your journal if you want.
Before you leave your Sit Spot for the first time, try to take a mental snapshot of the view from your Sit Spot, or take an actual photograph, and then see how this view changes over the rest of the month.
A small collection designed to gently open the door into deeper relationship with the natural world.
This complete set of four Forest Healing booklets brings together practical guidance, reflective ideas, and simple nature connection practices that can be used anywhere — from ancient woodland to a nearby park, garden, or even a single Sit Spot outdoors.
Written to be accessible, grounding, and easy to follow, these booklets offer a pathway into the core practices of Forest Bathing (Shinrin-yoku), Silvotherapy, and everyday nature connection. Rather than asking you to achieve anything, they simply invite you to slow down, notice more deeply, and allow nature to become an active presence in your wellbeing.
Across the four booklets you will explore:
• What Forest Bathing, Silvotherapy, and Nature Connection actually are
• The key benefits of spending mindful time in natural environments
• The practice of the “Sit Spot” and how to develop your own relationship with a chosen place
• Simple, practical Forest Bathing invitations you can try alone or with others
• Ways to bring nature connection into everyday life, even in small moments
Together, they form a gentle introduction to practices that have been shown to support reduced stress, improved mood, greater clarity of thought, and a deeper sense of belonging within the natural world.
These are not academic texts or rigid instruction manuals. They are invitations — encouraging you to step outside, slow your pace, and rediscover the quiet intelligence of trees, weather, and landscape.
Whether you are completely new to nature connection or looking to deepen an existing practice, this collection offers a simple, supportive starting point for building a more intentional and restorative relationship with the living world around you.
A small set of booklets that can change the way you experience even the most familiar patch of nature.
Buy all Four Forest Bathing and Nature-Connection Booklets for £11.00 including FREE P&P within the UK.
Postage to the Rest of the World is £4.