How to Move from Feeling Stuck in Unhealthy Rumination with Mindful Intention & Nature Experience.

Rumination patterns are the thought processes that get stuck in our minds, playing over and over again like a broken record. Normally rumination is negative and can lead to self doubt and despair. I’m sure all human beings have experienced ruminating. Many people can move from rumination to transition into the present moment. Some people have a little more difficulty moving from the damaging rumination processes that create stress, fear, anxiety, and depression.

When thoughts become intrusive or stressful it is important to learn how to reflect on these thought processes to gain awareness and then to clear the mind clutter with a deliberate focus of renewal, like a blank canvas. To shift the awareness with intention.

Mindfulness exercises can help the mind heal from damaging rumination. It teaches a way to train the brain to let go of thoughts that are not wanted. Mindfulness allows for an ability to acknowledge these thought processes, learn from them, and then let go.

Spending time in nature is a natural way to experience the present moment. It is the simplest way to experience mindfulness with little to no effort. Spending time in nature and mindfulness are the best way to heal the brain and retrain habitual patterns that are not benficial.

Affirmation: I can notice when I am ruminating, I can listen to what it is teaching me, I can shift my awareness into a peaceful, relaxed state, with a new canvas to draw on.

Mindful Moment: Sit comfortably seated, with an awareness in posture. Elongating spine, chin up, shoulders back, arms relaxed, focusing on breath. Listening to the breath, with each breath expanding, lengthening, then letting go. Notice an awareness in your thought process in this moment. Clear your mind and bring an awareness to a completely blank canvas? What thoughts, feelings, sensations, reactions are present? What are you noticing? Is there a particular thought that keeps surfacing. Just acknowledge each thought and then let go. If you feel distracted or unclear, keep going back to your breath. Intentionally clear your mind clutter and then let go. Lengthen each breath. Inhale and exhale complete and full. Then, let go.

Nature Experience: Take a nature walk and engage all five senses with intention. Stay aware in each moment of any thoughts, feelings, sensatons, or reactions that are present. Just observe and notice your thinking patterns. When thoughts arise, acknowledge your thoughts, then with intention let go and bring the mind to a stillness. Sit with this deep awareness and listen to your breath. With each thought, become aware, acknowledge, then let go. Say to yourself out loud. My mind is clear and free from clutter. My thoughts can come and go as I shift into awareness. I am at peace.

Journal Prompt: During my hike today a persistent thought, feeling, or reaction was? What did I observe? How did this effect my ability to keep moving forward? Was I able to keep going to reach the top? What was the view like? Was I able to gain an awareness of the rumination patterns I experience? How did I clear my mind when my mind was racing?