In such a busy world, where we ask so much of ourselves and others, stillness has become a rare and rather radical, act of self-care. Between constant notifications and being always available, the hum of daily life and caring for others, we can find ourselves unmoored, anxious, or simply just... tired.

But what if you could press pause for ten minutes? Not to do more, but to remember who you are underneath the noise?

That’s what a sit spot offers: a quiet, simple practice of returning to the same place in nature to listen, observe, and reconnect. No training needed. No special tools. Just you, a patch of ground, and your willingness to slow down.

We are not talking here about a meditation or productivity hack. It’s more like a relationship. Over time, your sit spot becomes familiar. You start to notice subtle changes, like different birdsong patterns, budding leaves, changing colours and shifting shadows. And in doing so, something inside you begins to shift too.

How to Find Your Own Sit Spot

Firstly, you don’t need wild woods or wide-open fields.

A good sit spot is somewhere that you feel safe, comfortable and unobserved. If you are going off track, ensure to tell someone where you are going and give them a rough idea when you will be back.

You want it to be accessible, so you can easily visit often, ideally daily or weekly.

And you want it to be sensory-rich – lots of different sounds and sights, textures and movement. Think trees with dappled light coming through the leaves, a seat next to a flowerbed or stream, or that window that gives you your favourite view.

Ask yourself:

• Where do I feel at ease?
• Where can I go without rushing?
• Is there a tree, stone, or patch of ground that feels like a welcome?

Often, the right place calls you. Trust your body’s response, grab a blanket or something else to sit on and try it out for size!

What Do You Do at a Sit Spot?

Not much. And that’s the gift. But don’t be fooled, some find doing nothing much harder than they first thought, so be kind and gentle to yourself if this is you. It comes with a little practice I promise!

So, when you are comfortable take a moment to notice your breath, focus on a few breaths to let your body know that you are in your sit spot and this is time for a gentle reset moment.

Sit, stand or lean into the stillness.

Let your eyes softly land somewhere, maybe on a leaf, a stone or even the sky.

Take a moment to listen, sounds don’t need to be judged as a good or bad sound, just acknowledged that they are there – the sounds far in the distance and those close by.

What can you feel? The ground or floor beneath you, supporting you. The clothes touching your skin. Textures surrounding you – wood or bark, stone or soft grass.

Now notice your breath, has it deepened a little, notice your heartbeat, your presence.

You might write a few words, draw what you see, or simply be. The goal is not output. The goal is connection.

The Power of Nature Micro-Dosing

Science shows that even short periods in nature lower cortisol, slow the heart rate, and increase a sense of wellbeing. This is sometimes called nature micro-dosing.

Just 5–10 minutes a day in a sit spot can:

• Calm your nervous system
• Improve focus (especially helpful for ADHD and overwhelmed minds)
• Soothe anxious thoughts
• Reignite creativity
• Anchor you during stressful or uncertain times

Think of it like a cup of forest tea for your soul.

Sit Spot Prompts to Try

The hardest part of this practice is to stop our brains from taking this opportunity as a chance to sort out another work-related issue, or to go through the endless to-do list, or what to give the family for dinner tonight! So, we give it something else to do that is far more calming, and gently focusing us on our surroundings, in this moment. Here are a few prompts for you to try:

• What’s one thing that’s changed since last time I was here?
• What sound is most alive right now?
• What part of my body feels most connected to the earth?
• If the wind had a message for me today, what might it be?

An Invitation to Begin

This week, find a place to pause. Choose your sit spot. Visit it once. Then again. And again. Let it become familiar. Let it hold you. Experiment, try another spot if that one doesn’t feel quite right for the moment, although don’t look for perfection. Nature is gloriously imperfect! I have different spots according to my mood, my time, or what feels right on the day.

You don’t need to clear your mind. You don’t need to know how. Nature knows how.

If you’d like a gentle guide, I’ve created a free printable 7-day nature connection mini-journal PDF with prompts to get started. 

You are allowed to slow down. You are allowed to just be.

It's called self-care and every person deserves that.

Nature is there, patiently waiting to welcome you.