How To Develop A Consistent Sit Spot Practice

A simple yet profound way to reconnect with nature and with yourself

Here's a brief introduction to the sit spot practice and help you get started with it.

What is a sit spot?
A sit spot is a special place in nature that you visit regularly. It doesn’t have to be wild or remote. It is just somewhere you can sit quietly, stay still, and open your senses to the world around you.
Each visit is a chance to slow down and simply notice: the movement of the wind, the song of a bird, the feel of the air on your skin, the questions or metaphors that arise.

Why practice it?
A regular sit spot practice helps you:

• Deepen the attunement to yourself and the world around you
• Cultivate a sense of calm, presence and belonging
• Connect to the rhythms of the natural world
• Develop a personal relationship with a place and the rest of nature

It’s not just time in nature. It’s a way of  being with nature.

---

How to choose your sit spot: the 5 essential elements

©Eskil Helgesen

It is nearby
Choose a location close to home or work. It needs to be easy to get to, especially since at the beginning it might feel challenging to go there.

It has some nature
It doesn’t necessarily require to be in a wild place. A balcony, a park bench or a garden can work well too. What is essential is the possibility to observe some nature - the clouds, a tree, some birds, or even a houseplant swaying in the breeze, for example.

It is solitary
It needs to be in a quiet place, where you won’t be disturbed or interact with other people. This doesn’t mean that it has to be in an isolated place though. It can be a place where there might be some people around passing by, but not too many and definitely not people you’ll chat with.

It is safe
The idea is for you to be able to relax at your sit spot, not to be on edge. Safety is personal, so choose a place where you feel at ease.

Your attitude
The sit spot practice requires a commitment on your part. It’s your consistency and attention that brings transformation. Go there regularly, visit at different times of the day, during each season and whatever the weather (unless it is unsafe!).

NB:
Avoid the trap of wanting to find “the perfect spot.” It is your attitude, the secret ingredient. Not the setting.
Visit your sit spot at least twice a week to start with, and stay there 20 minutes. When you’ll feel more at ease with the practice, you can increase the duration of your stay there and the number of your visits.
Prior to going to your sit spot, turn off your phone and any other devices you might have with you. Consider it as a mini-digital detox.

How to practice: your time at the sit spot

Settle in and be still
Stillness invites nature to come closer. Sit quietly and begin to tune in.

Awaken your senses, one at a time
Hearing: Start with the closest sounds, then the farthest. The loudest and the quietest. The rhythm and pattern of how the sounds mix together.
Sight: Look far ahead and up close. Use your peripheral vision: without moving your eyes, notice what’s above, below, and beside you.
Touch: Feel the textures of bark, grass or leaves with your fingers, arms or cheeks. Sense your clothes on your skin. Go barefoot if it feels right.
Smell: Get close to the earth. Smell leaves, soil, bark, plants.
Finally, try engaging all of your senses at once. 

Simply be
Once all your senses have been reengaged, allow your attention to be drawn to wherever it goes. Give yourself permission simply to be. Just allow yourself to be present, aware and open.

Closing your time at your spot
When it’s time to leave your spot, after at least 20 minutes, take a moment  to mark this “closing” with a word or by placing your hand on the ground, for example.

Reflect at home
Once you return, take a few minutes to journal, sketch or note how the experience felt. What did you notice?

Enjoy finding your special place!