How to Use the Outdoors to Heal: A Guide to Transcendental Wellbeing

Transcendental Wellbeing is a holistic approach to mental, emotional, and physical health that can be greatly enhanced by spending time in nature. With modern lifestyles keeping us indoors for nearly 90% of the day, reconnecting with outdoor spaces is essential for restoring balance. Studies from the American Psychological Association indicate that exposure to green spaces can reduce stress hormones, improve cognitive function, and boost overall mental health. Whether it’s a walk in the park, forest bathing, or gardening, the great outdoors provides a natural path to healing. Let’s explore how you can harness nature’s power for transcendental wellbeing.

1. Engage in Forest Bathing for Stress Reduction

Originating in Japan, Shinrin-yoku or forest bathing is a therapeutic practice that involves immersing oneself in a natural environment to enhance emotional well-being. Research from the Environmental Health and Preventative Medicine journal found that forest bathing lowers cortisol levels and blood pressure while increasing parasympathetic nervous system activity, which helps induce relaxation.

To practice forest bathing:

• Find a quiet forest trail or wooded area.
• Walk slowly and mindfully, focusing on the sounds of nature.
• Engage your senses—touch tree bark, breathe in the fresh air, and listen to bird songs.
• Take deep breaths to absorb the therapeutic phytoncides, natural compounds released by trees that boost immune function.

Spending just 20 minutes in a forest setting has been shown to significantly decrease anxiety and enhance mood stability.

2. Use Water Therapy for Mental Clarity

Bodies of water have an inherently calming effect on the mind. The concept of Blue Mind Theory, introduced by marine biologist Wallace J. Nichols, suggests that being near water reduces stress, enhances creativity, and promotes a meditative state. The rhythmic sound of waves, the sight of a tranquil lake, or even the experience of swimming can have profound effects on mental clarity and emotional balance.

Ways to incorporate water therapy into your healing process:

• Take a walk along a beach, lake, or river to engage with soothing water sounds.
• Try wild swimming, which has been linked to improved cardiovascular health and increased dopamine levels.
• Practice meditation near water for enhanced mindfulness and reflection.

Studies show that people who live near coastal environments report higher levels of happiness and reduced rates of depression.

3. Gardening as a Form of Natural Therapy

Gardening is a highly effective way to engage with nature’s healing power. A study from the Journal of Health Psychology found that gardening reduces cortisol more effectively than other leisure activities. Tending to plants can also promote mindfulness, encourage physical activity, and provide a sense of accomplishment.

Benefits of gardening for transcendental wellbeing:

• Improves mental focus and reduces symptoms of anxiety.
• Enhances immune function due to exposure to beneficial soil bacteria.
• Provides nutritional benefits when growing organic fruits and vegetables.

Even urban dwellers can enjoy the healing benefits of gardening by cultivating plants on a balcony, rooftop, or in a community garden.

4. Hiking for Physical and Emotional Resilience

Hiking is not only an excellent form of physical exercise but also a way to engage in deep introspection. Trails that lead to elevated viewpoints provide a sense of achievement and help build resilience. Research from Stanford University found that hiking in natural settings significantly reduces rumination, a key contributor to depression and anxiety.

To maximize the healing effects of hiking:

• Choose a scenic trail that allows for a connection with diverse landscapes.
• Walk at a steady pace, allowing yourself to absorb the natural surroundings.
• Use the time to reflect, journal, or simply enjoy the moment without digital distractions.

Hiking also releases endorphins, the body’s natural mood enhancers, making it a powerful tool for achieving mental and emotional balance.

5. Practicing Mindfulness in Nature

Mindfulness in nature involves being present and fully engaged with the outdoor environment. Whether it’s practicing yoga in a park, meditating under a tree, or simply observing the natural world, this technique can greatly improve mental clarity and emotional stability.

Ways to practice nature-based mindfulness:

• Find a peaceful spot and focus on the sounds, sights, and smells of nature.
• Engage in earthing—walking barefoot on natural surfaces to absorb electromagnetic energy from the earth.
• Use deep breathing techniques while surrounded by trees and fresh air.

Spending just 10-15 minutes practicing mindfulness in nature has been shown to enhance cognitive function and lower stress levels.

Conclusion

The path to transcendental wellbeing lies in reconnecting with nature’s healing power. Whether through forest bathing, water therapy, gardening, hiking, or mindfulness practices, the outdoors provides an unmatched sanctuary for healing. By incorporating these activities into your routine, you can experience profound improvements in mental health, emotional balance, and overall vitality. So take a step outside today—your journey to natural healing begins now.

Talk about how you use the outdoors to heal here or in the comments below!

Photo by Jonathan Kemper on Unsplash