Day 4- Nature
Today we are getting grounded in nature.
Nature is the great regulator. Simply by being outside in nature we come back into our bodies and out of our busy minds.
Whether it’s in your own backyard or a beautiful beach or forest, the sense of awe and wonder of the natural world is easy to access.
Today’s Activity:
Barefoot Grounding and the 5 Senses Technique
SOLO VERSION
Getting your feet barefoot on the earth is incredibly good for you. Create some time today either around your yard or another special outdoor place to get those shoes and socks off and feel the ground. You may love to sit under a tree and practice some mindfulness.
This is a great time to practice the 5 Senses Mindfulness technique.
It goes like this-
What are 5 things you can see right now
What are 4 things you can hear right now
What are 3 things you can feel right now
What are 2 things you can smell right now
What is 1 thing you can taste right now
This check-in brings you right back into your body and is perfect to do whilst grounding outside or while going for a walk, but really can be done anywhere.
By the time you get to ‘taste’ answer is usually, ‘my mouth?’ unless you’ve just had a tasty snack!
WITH YOUR KIDS
Barefoot time with the kids outside is a perfect way to get grounded as a family. Doing the 5 Senses Mindfulness technique above is also a fun exercise, like a mindful ‘I Spy’ for the senses.
BONUS NEURO- Circadian Biology
Key Points:
- What is Circadian Biology?
- Circadian biology refers to the 24-hour cycles in the brain and cells that regulate vital processes like sleep, hormone release, and metabolism.
- Impact of Circadian Biology:
- Proper circadian alignment promotes mental clarity, better sleep, balanced hormones, and overall health.
- Risks of Disrupted Circadian Rhythms:
- Disruption in circadian rhythms can lead to chronic diseases like obesity, diabetes, heart disease, and mood disorders.
Action Steps:
- Morning Sunlight: Get sunlight exposure at sunrise (no sunglasses) for 3-5 days in a row for noticeable benefits.
- Midday Walk: Incorporate a walk outside during midday.
- Sunset Exposure: Spend time outside at sunset.
- Lower Light After Sunset: Use the LightMeter app to keep home lighting below 50 lux (ideally <30 lux) after sunset.
- Screen Use: Limit screen use to morning and afternoon; if needed in the evening, wear blue light blocking glasses.
- No Sunglasses: Avoid sunglasses during sunlight exposure to help regulate circadian rhythms (they also protect against sunburn by signaling your brain).
- Meal Timing: Finish eating 2-3 hours before sleep, and aim for a 12-hour overnight fasting window.
Additional Resources:
- Podcast: Deep dive into Circadian Biology with Dr. Brandon.
- Part 1
- Part 2
- YouTube: Dr. Mindy Pelz’s "Fast Like a Girl" YouTube Channel https://www.youtube.com/@DrMindyPelz
BONUS NEURO-Grounding
Watch the video on Grounding
What is Grounding?
Grounding, or earthing, is the practice of connecting with the Earth’s natural energy by coming into direct contact with its surface—whether that’s walking barefoot on grass, sand, or soil, or even using grounding tools like mats and sheets. This connection helps to balance the electrical charges in our body, which can have a profound impact on our overall well-being.
Why is Grounding Important?
Grounding is crucial because it directly influences our nervous system, particularly the vagus nerve, which plays a central role in regulating stress, digestion, and heart rate. By grounding, we can reduce inflammation, improve mood, enhance sleep, and boost the body's natural healing processes. Research shows that grounding can also help neutralize free radicals, reducing the risk of chronic diseases and promoting overall health.
Ways to Implement Grounding in Your Daily Life:
1. Walk Barefoot: Spend at least 15-30 minutes each day walking barefoot on natural surfaces like grass, sand, or soil.
2. Use Grounding Mats or Sheets: If going outdoors isn’t feasible, consider using grounding mats or sheets, which are designed to mimic the effect of walking barefoot on the earth.
3. Incorporate Grounding in Your Routine: Grounding can be as simple as taking a moment to stand barefoot in your garden, practicing mindfulness or yoga outdoors, or spending time gardening with your hands in the soil.
4. Enhance with the NeoRhythm Pad: For a more advanced approach to grounding and overall wellness, consider using the NeoRhythm Pad, which uses PEMF (Pulsed Electromagnetic Field Therapy) to stimulate your body’s natural healing processes and enhance the benefits of grounding..
Bonus Tips…
More calming nature tips…
Jump into a natural body of water.
Cuddle your pet.
Go ‘forest bathing’ just walking with an empty mind among trees, noticing your surroundings.
Other Ways to increase your voltage (as discussed in today’s video);
Hugs
Drink alkaline water
Eat unprocessed foods
Showers rather than baths
Own pets
Exercise
Barefoot Grounding
Laser/ Light Therapy
