by Amber Ellis 

Walks along the river in the summertime are filled with lush trees, dragonflies riding the wind, birds chirping, delicious blackberries, rudbeckia blooming and people enjoying the views or taking a refreshing dip in the cool water. Some forest friends work to get our attention, like the barred owl and the pileated woodpecker. Others are quiet, strong and supportive, like the sycamore, river birch, paw paw and dozens of other trees that call these streamside forest habitats home. Some are smaller and shinier, like the little beetles hustling to and fro or the whirligigs twirling around on top of the water. The water too, is our friend, with its glistening ripples and playful splashes as it bumps around the rocks. There is so much life all around us if we only pay attention. Mindfulness in nature is a great way to help quiet the body and still the mind. Try this simple exercise to feel how connected we are to the natural world around us (be sure to bring some paper and a pen along with you)…

Find a forested place along a local creek, river or lake to visit for around 30 minutes to one hour. If unable to get outdoors, find a spot near a window and practice the same exercise. Take the first five minutes to simply walk around quietly, breathing in and out, then allow yourself to be drawn to a spot that looks inviting and find a comfortable seat. If you are inside, settle into your seat and become more aware of the activity going on in the nature you are observing outside of your window. Check in with how you’re feeling and set aside any worries so that you can be fully present. Begin writing down all the things you notice that are alive around you. Then pick one thing and dig a little deeper—describe what it looks like, how it connects with you or interacts with other beings; if it lives alone or with others ... Imagine what it might say to you if it could talk. Take joy in getting to know more about it and feeling a greater sense of connection to nature and your place in the natural world.

Amber Ellis is the senior watershed restoration manager for the James River Association. For more information about streamside forests, visit JamesRiverBuffers.org.