Learn how this Brainspotting-inspired technique supports somatic healing, emotional wellness, and nervous system regulation, especially when practiced outdoors.
The other day, I was kayaking and looking at the river, the trees, and the sweet turtles resting on the logs. While gazing at the turtles, I noticed my eyes gazing and my torso relaxing. My head started to focus more on my surroundings than anything else. I share this because I have found myself craving nature this summer. Why? It’s a great reset.
Why Nature Supports Nervous System Regulation
Research continues to show what ancient traditions have always known: Time in nature helps regulate our nervous system. Forests, rivers, and open skies help downshift the sympathetic response and increase vagal tone. We breathe deeper. Our brain waves settle. Our sense of connection increases. And our rhythm expands to a resonance that is organic and grounding.
For myself, something else happens.
My soul gets happy. I feel connected to something greater than myself. I discover the wisdom in the timing, the birth and death cycle, and the sense of order.
If you’ve been feeling off-center, out of sorts, or disconnected from yourself, find nature. Touch some earth. Notice the sounds of the birds, the branches of the trees, or look up and see the vastness of the sky.
In addition to finding calm and connection in nature, people are turning to body-based practices, mindfulness tools, and yoga to help restore balance and clarity. David Grand, PhD, developer of Brainspotting, developed a focused mindfulness practice that works perfectly in nature. The process is called Self-Spotting. Self-Spotting is a simple and powerful method connecting a grounded body sensation to a visual focus. Once you have connected, you can bring a thought to mind, such as something bothersome, and, staying in a state of focused mindfulness, it will shift.
Ajahn Buddhadhasa, a renowned Thai forest meditation master, referred to mindfulness in nature as “natural samadhi,” a state in which attention becomes more effortless. When practiced in nature, Self-Spotting benefits from the added resources of all that surrounds you: the earth, the sounds, the smells, and the textures. I find it easy to feel resourced and grounded. The vastness of the space adds to the capacity to be surprised by what may arise as you practice Self-Spotting.
Many temples and shrines are often built with nature in mind to honor the deities, to bring tranquility and to offer a gentle reminder of being calm and present while one connects to something greater than the self.
As I sat one day after a long hike, I noticed myself falling into the support of the tree and the earth. I felt deep gratitude for the ever-present moment. I then noticed my eyes gazing and my mind calming. I was locked on an eye position that was aligned with the moment of peace and restoration.
Try being in nature and doing the following Self-Spotting exercise. Let yourself discover how nature can be a co-regulator.
Self-Spotting in Nature Practice
Find a quiet place in nature. Choose a tree, a bench, a trail, a patch of grass, anywhere you feel safe and able to pause.
Let your eyes wander.
Gently allow your gaze to settle on a spot that draws your attention, a leaf, a distant branch, a pattern of light.
Hold your gaze there. Stay with that visual point.
Notice how your body responds: What sensations arise? What changes as you breathe?
Tune inward. Ask yourself:
● What emotion or sensation is present in me right now?
● What part of me is asking to be seen?
● What feels true in this moment?
Let the moment unfold. You’re not fixing or analyzing. You are witnessing. Let the landscape hold space for whatever arises.
When ready, close gently. Thank yourself and the land. You might jot a few notes in a journal or carry the insight with you.
If you’d like to go deeper, I’m offering a live Self-Spotting training online on September 30. It’s a powerful way to explore this practice in community, deepen your nervous system awareness, and reconnect with the inner resources already within you.
