As a Natural Science Illustrator, Artist & Instructor since 1992, almost everything I know about the natural world comes from observing and taking notes in a sketchbook. Nature Journaling is one of the easiest and most enjoyable ways to discover the wild plants and animals around you. No special skill is required to start a nature journal. With only a pen or pencil and a sheet or two of paper anyone can begin journaling on their own. In addition to sketching, the journal can include a record of time, place, date and weather conditions. Combining pictures, even stick-like figures if that is your comfort level, and words can be quite simple and informative. Numbers can be used in all sorts of ways to add to the developing story on the page.

An added benefit of Nature Journaling is mindfulness. Mindfulness leads to a calmness of the soul and a feeling of presence. Calmness of the soul leads to better mind and body health. Presence allows one to be in the moment without distraction. I call this self-care. Nature Journaling is a beautiful and necessary technique allowing me to escape the concerns of daily life in a holistic way and keep my spirit balanced.

At first, Nature Journaling might feel overwhelming; many of us shy away because we “lack” drawing skills. It can also take a while to settle the brain and quiet one’s self to engage the journaling process. Fear not. Embrace the process. Find a quiet place to sit alone. Close your eyes. Breathe. Again. Slower this time. Listen for one full minute. Allow the surrounding sounds and scents to reach your brain. Now open your eyes. What do you see within arms’ reach? Flowers blooming? Ants or bees working? A chipmunk collecting nuts to cache for the winter? Feel the air? Can you feel the rain coming? How much daylight is present? Breathe. Draw. Take notes. No one is judging your skills.

Reaching that state of mind fills me with the sense that nothing else matters except that moment in that place I am sitting. If I use up all my time observing with only my eyes, ears or nose, it is still time well spent. My nature journaling goal is to learn about my environment, my backyard or neighborhood, by tapping into a childhood sense of curiosity: When do the leaves start turning color: Who made this stunning web in the wet grass while I was sleeping last night? Where do ravens gather to roost each night? Slowly and quietly make acquaintance with those “wild things” that share your neighborhood.

Nature Journaling is something you can do alone or with family and friends, for the wellbeing of all. The benefits to mind, body and soul are measurable and worthy to be shared.

Please contact me if you wish to learn more about Nature Journaling as a means to mindfulness and connecting with the wilds of your backyard.

This article was originally written for the Harvard/MGH Trauma Programs in Boston, MA, whose work is devoted to the care of trauma victims from around the globe.

The Meditative Quality of Nature Journaling