High in a cottonwood tree, a broad-tailed hummingbird plucked at a spiderweb, stealing the spider’s captured prey for its own midday meal.
On a typical birding walk, I’d
have added the hummingbird to my eBird checklist and moved on. But on this day,
I was practicing Mindful Birding – sitting still, slowing down, and using all
my senses to experience this singular moment fully, without letting my mind
scurry ahead to what other birds might be waiting for me down the trail.
I was introduced to Mindful
Birding at a daylong workshop led by professor and author Barbara Patterson and
hosted by the Bird Conservancy of the Rockies at Barr Lake State Park. As we all
listened and learned, I realized that mindfulness – defined as “awareness that
arises through paying attention, on purpose, in the present moment,
non-judgmentally” – is a natural complement to birding.
Immersing yourself in nature
has proven health benefits, too. Scientific studies have shown that practicing
mindfulness, especially outdoors, can reduce stress, lower blood pressure,
improve sleep, and help to ease anxiety and depression. (The chance to see
birds is a bonus!)
Here’s one simple mindfulness
exercise, the “sit spot,” to add to your birding routine:
1. Identify
a place where you’re likely to see birds. This can be a favorite spot in the
woods or beside a pond, a bench on your regular walking route, or even a comfy
chair where you can watch your backyard bird feeder.
2. As
often as possible (once a day is ideal), sit in that spot for at least 15
minutes and simply observe the natural world around you. Engage all your senses
– look at what’s happening, listen for birdsong, smell the air, feel the breeze
on your face. Let your body relax. If your mind wanders, gently return your
thoughts to the scene in front of you.
3. Some
people find that journaling or sketching helps them “stay in the moment.”
Others prefer to sit quietly. Do what feels right to you.
4. As
time goes on, notice how your chosen spot has changed with the seasons – and
how familiar even its tiniest details have become. Notice, too, how this
special place has become a refuge – a place where nature helps you relax,
recharge, and refresh yourself.
Don’t get me wrong: I’m still
excited to explore new birding hotspots. I enjoy learning from my fellow
birders and puzzling out bird IDs together. It’s always a thrill to add a new
species of bird to my life list.
But Mindful Birding is another
way to enjoy wild birds and their habitats – one with the potential to benefit
mental and physical health. As summer turns to fall, I will try to be more
aware, less hurried, and more mindful of the beautiful world around me.
NOTE: Broomfield Bird club
will offer a Mindful Birding outing at 7:30 a.m. Tuesday, Oct. 8, 2024. See our
list of upcoming bird
walks for details and registration.
Post by Christine Kindl
