What I’m learning more and more, right from my own backyard and the rested lessons from nature.

I’ve been integrating something new into my morning and evening ritual these past few weeks, and I’ve noticed a profound change in the quality of my sleep and my dreams. Not only am I sleeping soundly, and through the night, I wake up more easily and refreshed, more in tune with myself and with nature around me. I’m more present and aware.

Here’s what I’m doing: waking up and going to sleep at or around the same time while listening to the birds do the same.

I was already doing this in the morning, sitting outside very early with my tea, outside my backdoor looking at the sky and observing the birds dart here and there while the are singing, waking up at the same time, like before a concert when all the instruments are playing simultaneously. It sounds so noisy and out of tune, and just like a symphony at the same time.

Then, one night, my hubby and I were sitting on the patio chatting around 8:30pm, and all of a sudden I noticed the birds singing again all at the same time, tuning their instruments just like in the morning, but with less enthusiasm, more subtle and slow, taking turns as they got slower and slower. Then all of a sudden at the exact same time, they stopped. Crickets…really just crickets and frogs. The birds completely stopped. Dead silence. It was like magic. So, I was curious and sat outside again the next night and the next. I may not get out every night, but I try, and they remind me in a gentle way that it’s time to slow down and get ready for sleep too. I need a little nudge sometimes.

Now, I know this may sound absurd to many of you who think the birds wake up too early and are super annoying and noisy, but to me, it’s music to my ears, my heart and my soul. I even sit outside and notice the variety and sounds flying around my yard during the day, when I have a chance to take a break or eat my lunch.

Even if you do not have birds to watch and listen to, there are other ways to regulate your circadian rhythm (*biological rhythms that occur approximately every 24 hours, such as our sleep-wake cycle) to feel more refreshed and awake naturally, without depending on artificial stimuli, by focusing on natural light exposure, consistent sleep schedules, and other lifestyle factors. If you are in an urban setting on the 10th floor - just look outside at the sky in the morning and at night to “awaken” your inner sense of awareness to adjust to the rhythm and tone of morning and night.

Practice

Let your body be in tune with nature. Slowly waking up with the natural light and winding down and getting ready for sleep when the sun begins to set. Try dimming the lights in your home at night. Also, make it a habit to not check phones, emails, etc., until you have this time to naturally awaken and wind down. You already have enough to do and think about, why add so much noise and unnecessary information to your quiet and peaceful mind.

Even when you can’t wake up and go to bed at the same time, starting and ending the day by sitting and listening, pure listening without your phone or distractions of any kind, is an act of mindfulness. It’s also a way to access your internal senses, not just your external senses; the ones we know by heart - touch, see, smell, taste, and listening.

Why does all this matter? It’s a simple practice to create ritual, routine and support your overall wellbeing.

When we do something as simple as taking a moment to sit and listen to nature, something outside of ourselves, we direct our attention outward. When we practice outside mindfulness, we begin to soothe our busy minds and this allows our body to slow down, our breath becomes longer and our thoughts less consuming. Our inner sense of awareness becomes stronger and we make better choices and decisions for ourself and for others. It becomes second nature to our inner sense of awareness.

*Outside mindfulness involves focusing on external stimuli. This includes activities like mindfully observing the sights and sounds in your environment or listening to a fading chime. This type of mindfulness directs attention outward.

*Inside or Body Mindfulness involves paying attention to internal sensations and how the body feels. This is crucial for enhancing interoception, helping individuals connect with and understand their internal sensations.

*Where I find inspiration…