Nature Journaling Sit Spot Protocol

Located a spot to complete the sit spot journal entry. Once a site is identified, get comfortable in the environment. Complete a one-minute box breathing exercise (link to the video ). The video could also be accessed on YouTube by searching for the title “Box Breathing – 1 minute in length.” Follow the prompts on the video, breathing in for a four-count, holding for a four-count, and then exhaling for a count of four. This breathing format continues for the duration of the one-minute video. 

Upon completing the breathing meditation, take a few minutes to connect with the surrounding environment using your senses. Identify what you see, what you hear, what you feel, and what you smell. Please do not use the sense of taste as a safety precaution. Using your senses allows you to make detailed observations and connect to the surrounding environment. To help connect to your senses, use the 54321 mindfulness technique: identify five things you see, four things you can touch, three things you can hear, two things you can smell, and one emotion you can feel. This mindfulness practice will help you focus on being in the moment.

To conclude your sit spot activity, make a sketch in your journal of something that captured your attention in nature. Drawing will help you focus on the details; it also has stress-reduction qualities if you remain focused on the present moment during the activity. If, at any time, you find yourself drifting to outside thoughts, conduct a 54321 to bring you back to the present and connect to the current moment.