J is for Jour­nal­ing

Tips for how to be mind­ful in na­ture, in turn im­prov­ing phys­i­cal and men­tal well­be­ing

Countryfile Magazine - - Month In The Country -

Jour­nal­ing is ac­ces­si­ble for ev­ery­one; all you need is a note­book and a pen. Sci­en­tists say it can re­duce stress, anx­i­ety and even boost the im­mune sys­tem. This sim­ple ac­tiv­ity can be done on a walk, while sit­ting at a peace­ful vista or in the gar­den, and will help you to ap­pre­ci­ate your sur­round­ings and the emo­tions they evoke. Fo­cus your at­ten­tion on the crunch of leaves be­neath your feet, the dap­pled sun­light break­ing through the trees or the dis­tant sound of bird­song. Write down your achieve­ments: the dis­tances you walked, the new places you dis­cov­ered, or the help you of­fered to a fel­low walker as they stood there, stumped by their map. These ob­ser­va­tions and feel­ings can be the sub­ject of your jour­nal. If you run out of things to write about, or your mind starts to wan­der, take a mo­ment to re­fo­cus. Blank pages can be ter­ri­fy­ing, but jour­nal­ing doesn’t have to be full sen­tences; it can be sin­gle words or even sketches. On those rare days when you don’t feel like go­ing out­side, look back at your jour­nal and re­live those lit­tle mo­ments of peace and calm.

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