Mindful Living

In our fast-paced world, mindfulness offers a path to connection and inner peace. The "Mindful Living" series by William and Hui Cha Stanek encourages you to slow down, be present, and transform your everyday life. Whether you’re new to mindfulness or deepening your practice, these articles provide practical guidance for living with purpose, presence, and clarity. Embrace each moment with awareness, and connect more deeply with yourself and the world around you.

National Parks | US Itineraries | American Roadtrips

There’s something about nature that speaks directly to the soul, a quiet power that calms the mind and heals the heart. For Hui Cha and me, nature has always been more than just a backdrop to our lives—it’s been a sanctuary, a place where we could find peace, clarity, and perspective even in the midst of life’s chaos. In times of personal turmoil, when the noise of the world became too much to bear, we turned to the natural world for solace. And what we found there was nothing short of transformative.

The mountains, the forests, the oceans—these weren’t just beautiful landscapes to us; they were places where we could reconnect with ourselves and with each other. Nature became our refuge, a place where we could step away from the demands of daily life and simply be. It was in these moments, surrounded by the beauty and serenity of the natural world, that we found the inner calm we so desperately needed.

In this article, we want to share our journey to finding peace in nature and offer practical tips for how you can incorporate the healing power of the outdoors into your own life. Whether you’re dealing with stress, anxiety, or just the general pressures of modern living, nature can be a powerful ally in your quest for mental and emotional wellness.

The Calming Effects of Nature: Lessons from a Life in Motion

Life has a way of pulling us in a thousand different directions at once, leaving us feeling scattered, overwhelmed, and disconnected. But in nature, there is a different rhythm—a slower, more deliberate pace that invites us to slow down, to breathe, and to reconnect with what truly matters.

For me, the power of nature became particularly evident during my years in the military. The demands of military life were relentless, and the stress of deployment often felt unbearable. But whenever I had the chance, I would find a quiet spot in the wilderness—whether it was a patch of forest, a stretch of beach, or a secluded mountain trail—and just sit. I would listen to the wind in the trees, the sound of the waves, the call of the birds, and slowly, the tension in my body would begin to ease. The noise in my mind would quiet, and I would find a sense of peace that I couldn’t find anywhere else.

Hui Cha also found solace in nature, especially during the difficult periods of our lives. The miscarriages, the stress of my deployments, the challenges of raising a family while I was often away—these were times of profound emotional turmoil. But through it all, Hui Cha would retreat to the garden, to the parks, to the forests. She would walk among the trees, tend to the flowers, and breathe in the fresh air, and in those moments, she found a sense of calm and clarity that helped her navigate the storms of life.

What we both discovered is that nature has a unique ability to soothe the mind and heal the heart. The beauty of the natural world, the simplicity of it, reminds us of what’s really important. It strips away the distractions, the noise, and brings us back to the present moment—to the simple, profound experience of being alive.

Practicing Mindfulness in Nature: The Stanek Approach

Mindfulness and nature go hand in hand. When you’re in nature, it’s easier to be present, to let go of your worries, and to simply be. But like any mindfulness practice, being present in nature requires intention. Here are some of the ways we practiced mindfulness in nature, whether during military deployments or in our travels:

1. Forest Bathing: Immersing Yourself in Nature’s Healing Power

   Forest bathing, or shinrin-yoku as it’s known in Japan, is the practice of immersing yourself in the sights, sounds, and smells of the forest. It’s not about hiking or exercise—it’s about simply being in nature, allowing yourself to be fully present in the experience. We often found ourselves drawn to the forest during times of stress, where we could walk slowly among the trees, breathe deeply, and let nature’s calming energy wash over us.

   How to Practice Forest Bathing:

   • Find a forest or wooded area where you can walk slowly and mindfully. Leave your phone and any distractions behind.
   • As you walk, focus on your senses. Notice the colors of the leaves, the texture of the bark, the sound of the wind rustling through the branches.
   • Breathe deeply, inhaling the fresh forest air, and feel your body relax with each step.
   • Spend at least 20-30 minutes in the forest, allowing yourself to fully immerse in the experience.

2. Mindful Walking: Finding Clarity One Step at a Time

   One of the simplest yet most profound ways to practice mindfulness in nature is through mindful walking. This is something we did often, especially during times of uncertainty or when we needed to clear our minds. Whether we were walking along a beach, through a meadow, or on a mountain trail, we would walk slowly and deliberately, focusing on each step, each breath, and each sensation.

   How to Practice Mindful Walking:

   • Choose a natural setting where you can walk without distractions.
   • As you walk, pay attention to the feeling of your feet on the ground, the movement of your body, and the rhythm of your breath.
   • Notice the sights, sounds, and smells around you. If your mind starts to wander, gently bring it back to the experience of walking.
   • Allow yourself to walk slowly and without a specific destination in mind. The goal is not to get somewhere, but to be fully present in the journey.

3. Sitting Meditation in Nature: Finding Stillness Amidst the Beauty

   There’s something incredibly grounding about sitting quietly in nature. During my deployments, whenever I had the chance, I would find a secluded spot and just sit. I would close my eyes, breathe deeply, and let the sounds of nature fill my awareness. This practice of sitting meditation in nature helped me find stillness and clarity, even in the midst of chaos.

   How to Practice Sitting Meditation in Nature:

   • Find a comfortable spot in nature where you can sit quietly for a few minutes.
   • Sit in a relaxed position with your spine straight and your hands resting in your lap or on your knees.
   • Close your eyes and take a few deep breaths, allowing your body to relax.
   • Focus your attention on the sounds of nature around you—the rustling of leaves, the chirping of birds, the sound of water.
   • If your mind starts to wander, gently bring it back to the present moment, focusing on your breath and the sounds around you.

4. Gratitude in Nature: Embracing the Beauty Around You

   One of the most powerful mindfulness practices we incorporated into our time in nature was the practice of gratitude. Whether we were watching a sunset, walking through a forest, or sitting by a river, we would take a moment to express our gratitude for the beauty around us. This simple act of gratitude helped us cultivate a deeper connection with nature and with ourselves.

   How to Practice Gratitude in Nature:

   • As you spend time in nature, take a moment to pause and reflect on the beauty around you.
   • Silently or out loud, express your gratitude for the natural world—for the trees, the sky, the animals, the air you breathe.
   • Allow yourself to feel a sense of wonder and appreciation for the world you’re a part of.
   • Carry this feeling of gratitude with you as you return to your daily life, letting it infuse your thoughts and actions.

A Moment of Clarity in Nature: Finding Perspective Amidst Chaos

There was a moment during one of my deployments that I will never forget—a moment when nature provided me with the clarity and perspective I needed to carry on. It was a particularly difficult time, both physically and emotionally. The stress of the mission was overwhelming, and I was struggling to find my footing. I felt disconnected, lost, and unsure of what the future held.

One evening, after a long and grueling day, I found a small clearing in the forest near our base. The sun was setting, casting a golden light over the trees, and the air was filled with the scent of pine. I sat down on a rock, closed my eyes, and just breathed. I let the sounds of the forest wash over me—the rustling of the leaves, the distant call of a bird, the gentle breeze moving through the trees.

As I sat there, something shifted inside me. The noise in my mind began to quiet, and a deep sense of peace settled over me. I opened my eyes and looked around, and in that moment, everything seemed clear. The worries, the fears, the doubts—they all seemed insignificant compared to the vastness and beauty of the natural world around me. I realized that no matter what happened, I was part of something much larger, something timeless and enduring. And in that realization, I found the strength to carry on.

That moment in the forest was a turning point for me. It reminded me of the power of nature to provide clarity and perspective, even in the midst of life’s most challenging moments. And it reinforced my belief that no matter how chaotic life becomes, there is always peace to be found in the natural world.

Practical Tips for Incorporating Nature into Daily Life

You don’t have to be in the middle of a forest or on a mountain peak to experience the calming effects of nature. Here are some practical tips for bringing the healing power of the outdoors into your daily life:

1. Create a Nature Ritual:

   • Establish a daily or weekly ritual that involves spending time in nature. This could be as simple as taking a walk in your local park, tending to a garden, or sitting outside with your morning coffee. The key is to make it a regular part of your routine, something you look forward to and prioritize.

2. Bring Nature Indoors:

   • If you can’t always get outside, bring nature into your home. Surround yourself with plants, open your windows to let in fresh air, and decorate your space with natural elements like wood, stone, or water. These small touches can help create a sense of connection with the outdoors, even when you’re inside.

3. Use Your Senses:

   • When you’re in nature, engage all your senses. Touch the bark of a tree, listen to the birds, smell the flowers, and feel the earth beneath your feet. By fully immersing yourself in the sensory experience of nature, you can deepen your connection and enhance the calming effects.

4. Practice Outdoor Meditation:

   • Take your meditation practice outside. Find a quiet spot in nature where you can sit and meditate, focusing on your breath and the sounds around you. Even a few minutes of outdoor meditation can help you feel more grounded and at peace.

5. Unplug in Nature:

   • When you spend time in nature, leave your devices behind. Use this time to disconnect from technology and reconnect with yourself. Notice how your mind and body respond to the absence of digital distractions and the presence of the natural world.

Conclusion: Nature as a Sanctuary for Mind and Soul

For Hui Cha and me, nature has always been a sanctuary—a place where we could find peace, clarity, and perspective, no matter what was happening in our lives. It’s a place where we could reconnect with ourselves, with each other, and with the world around us. And it’s a place where we found healing, not just for our bodies, but for our minds and souls.

We believe that everyone can benefit from the calming and healing effects of nature, no matter where you live or how busy your life may be. Whether it’s a walk in the park, a weekend in the mountains, or simply sitting quietly in your backyard, spending time in nature can help you find the peace and perspective you need to navigate life’s challenges.

So, we encourage you to seek out nature as a sanctuary for your mental and emotional well-being. Let the beauty of the natural world remind you of the bigger picture, of the enduring power of life, and of the peace that is always available to you, just outside your door.