This is part 4 in a 5 part series. If you missed it, you can find part 1 HERE.
You’ve Found a Beautiful Spot. Now How Do You Actually Switch Off?
Because getting to the place is only half the battle.
If you can’t stop thinking about work even when surrounded by nature, your nervous system is likely stuck on high alert. You can train your brain to switch off by using the 5-4-3-2-1 grounding technique, slowing your physical walking pace by half, and leaving your headphones behind.
Actually switching off after work isn’t easy
Here’s how to stop your brain replaying the to-do list, while you’re standing next to a waterfall.
This is something I often come across (and if I’m completely honest, have done myself too)…
You make an effort to travel to somewhere beautiful.
You park up, you walk a bit and you arrive at somewhere absolutely stunning. And then your brain decides that this is the opportune moment, to rehash every single thing you haven’t done that week.
Does that sound familiar?
It’s not a personal failure, and there’s definitely nothing wrong with you. It’s just a nervous system which has been running on high alert for so long, that it doesn’t quite know how to wind down without a little support.
In CBT terms, your mind’s developed a strong pull towards worrying – and that doesn’t just automatically stop because you’ve arrived somewhere new.
The good news? A few simple techniques ( from mindfulness and grounding), can genuinely help you arrive in the place you’ve actually gone to.
Master the 5-4-3-2-1 Grounding Technique in Nature
This is a technique that I frequently use and refer people to, both for my own benefit and for those I’m guiding.
It’s a simple mindfulness-based grounding technique, that works incredibly well in nature because of the wealth of things you can engage with.
The idea behind it is that by systematically directing your senses, you gently pull your brain away from the “on guard” mode it’s become accustomed to, and anchor it to what is actually happening here and now:
While you’re outside, just take a moment to relax yourself as best you can. Maybe that’s by taking a few deep breaths, or closing your eyes for a moment and putting your focus on a single, relaxing image, etc.Then, once you feel relaxed, direct your complete focus onto clearly identifying…
5 things you can see
Not just a casual scan – actually notice; the grain of a leaf, the dappled light on a still pond or perhaps a tiny spider’s web you’d normally miss entirely.
4 things you can hear
You may want to close your eyes here, but not necessarily. Listen and distinguish the various sounds; wind rustling through the trees, a nearby bird singing or perhaps water rushing over stones.
3 things you can feel
Your feet firmly on the ground, the temperature of the air on your skin, your own breathing if you can relax enough to notice it.
2 things you can smell
Damp earth, fragrant pine or maybe something more subtle like wild flowers.
1 thing you can taste
This could be the refreshing coolness of the air or the taste of a sweet treat you’ve brought with you.
It should only take you around five minutes, and most people say that the mental chatter significantly reduces once they’ve completed this technique.
Your mind isn’t shutting off in an attempt to force itself into tranquillity; it’s been given something more concrete to engage with. Nature will do the work for you, once it’s got your full attention.
Cut Your Walking Pace in Half to Slow Your Mind
The way most of us walk through natural landscapes, is at the exact same pace as we walk anywhere else; efficient and with a designated destination in mind.
I challenge you to slow down. Cut your normal walking pace by at least half, and then, try cutting it even further.
Truly stroll and embody the feeling that you have absolutely nowhere you need to be; because in this very moment, you don’t.
I’ve been witness to many spectacular sights, just by slowing down and taking notice of what’s around me. It could be a swan, wading in a lake. A peregrine falcon sat majestically on an ancient ruin. Or a very small, seemingly insignificant waterfall that sounded more beautiful than anything you’ve ever heard.
None of these things would have been apparent at my normal walking pace.
Ditch the Headphones to Hear Nature’s Remedy
Yes, I know, this can be a big one.
But, the sounds of the natural world (running water, rustling leaves, birdsong, etc.) have an immediate and profound calming effect on the nervous system. And if you insist on filling this space with music, or a podcast, audiobook, etc., you miss out on what the sound of nature itself can do.
It’s no good having the sound of a waterfall if you can’t hear it.
There’s no wrong way of being.
Some people need stillness in order to fully settle. Others need to physically move their body first, in order for their mind to follow.
Some feel emotional, some are even moved in nature. Some people feel absolutely nothing, And then two days later, they realise that ‘work’ has been completely out of their thoughts. There’s no test that you need to pass. All you need to do is turn up, and allow things to happen naturally.
Your action for the week:
This week try The 5-4-3-2-1 technique. Although it’s a wonderful outdoor practice, you don’t need to go to a specific destination to use it. It works just as well on the garden bench, on a walk to work, or at an open window.Just walk your way through the senses one at a time and try not to rush. Only move on, when you’ve truly found something for the current sense. It should normally take about five minutes, but if it takes longer, don’t worry. It’s the intention that’s most important.Then, take a moment to reflect on how you’re thinking, and if you notice a change in mental activity. I’ve found that almost everyone who tries this method is surprised at how easily they shift mentally, when they actually do it, rather than just reading the instructions.
You could even try doing this technique both before, and after a walk. Or, when your feeling stressed during your day, for instance, before a daunting phone call, after a difficult meeting.
If you like the results you’re getting, why not make it a part of your normal working week process?
You could keep a written record of the things you see, hear and feel throughout the week. If you do it consistently, you’ll train yourself to be more present throughout the entire day. (which is a valuable part of mindfulness)
Let me know how it goes for you 🙂
