Creating A Nature Journal
summer I rented a cottage in Northern Ontario with the intention of getting out of the city and submerging
myself in nature. The cottage was nestled on 150 acres of mostly forested land with a river running through
it. Most of my time was spent outside exploring the river. I developed a fascination for the
land and everything growing on it. This beautiful space helped me to slow down and relax. I wanted to
hold onto the many positive feelings I experienced there and I wanted to hold onto all the beauty I
observed. I was able to do this with through a nature journal. Every day I would allow myself some time
outside to sketch and write in my nature journal. I drew pictures of the creek and the clumps of grass
blowing in the wind. I wrote about the things that tickled my senses such as the wild flowers, wild berries
and insects. I wrote about the things that promoted feelings of hope, love, curiosity and relaxation.
Several weeks after my trip at the cottage, I flipped through my nature journal. I was instantly taken back
to the cottage and all those wonderful feelings I experienced. I sat there with a big smile and full of
amazement. I will return to my journal entries again and again when I need to be uplifted. My nature journal
is my joy.
purpose of a nature journal is to get you outside! Your nature journal gives you the opportunity to write
about what you observe and experience in nature.
benefits of nature journaling that I wish for you:
self-awareness as you write about your thoughts
and feelings in response to what you observe and experience.
Have you ever gone for a walk or visited your
garden and experienced a positive shift in your mood? It's amazing how little as 15-20 minutes of exposure
to natural vegetation can help reduce stress and relax muscles.
We can all recall a moment in nature at some point
in our life that made us feel joy. Wouldn’t it be nice to capture that joy and visit it at any time,
especially when you need to be uplifted? Each time you go outside to nature journal you are able to capture that moment. Simply
revisit journal entries containing enjoyable moments in your life whenever you experience
distressful emotions to help you "ride a wave of emotion safely to shore". Using a grounding tool, such as
this, can help you feel more present and safe by pulling your thoughts to the very moment that you’re
theme for each journal entry to help you come up with ideas of things to write or sketch in response to what
you observe and experience outside.
Connecting with your senses
different leaf shapes
do you appreciate about the season?
things that caught your attention
for insects and discover which plants they visit
Sample Nature Journal
Where ever you end up outside today, bring a
journal and pencil with you. Allow yourself 15-20 minutes to open to the experience of connecting with
nature. During this time, focus your attention on your senses. Pay attention to what you 1) see 2) touch 3)
smell. As you connect with your senses acknowledge how they make you feel. For example: feeling awestruck by
the setting sun; feeling hopeful by the sight of a butterfly; feeling relaxed by the scent of lavender; or
feeling curious by the discovery of seeds. Find a comfortable place and give yourself some time to write
about what you observed and experienced. You may simply want to write single words or you may
be inspired to write poetry. Include drawings to illustrate that moment in time. Place no judgement on
what you draw. Your drawing is an expression of you and in the moment it is as it should be. Further enhance
your journal entry by collecting bits of nature such as flowers, seeds, leaves or bark and add them to your
and Roth, C. Keeping A.. Nature Journal. Storey Publishing 2003
Trina is a Registered Horticultural
Therapist (HTR) through the Canadian Horticultural Therapy Association
(CHTA) which promotes “the use and awareness of
horticulture as a therapeutic modality”. She has been practicing Horticultural Therapy for 10 years in a
variety of settings such as nursing homes, community gardens, and addiction & mental health