Episode #59
Take It Outside: The Neuroscience Behind Meditating in Nature
Your meditation cushion works better on grass than carpet, and there's real science behind why. In this episode of Calm With Me, Dr. Meredith Calvert explores why taking mindfulness practice outside can transform it, drawing on her own journey from a stuffy MBSR classroom in graduate school to unexpected backyard encounters with a territorial squirrel, a curious hummingbird, and a remarkably calm coyote. She unpacks the neuroscience of attention restoration theory, explaining how nature's "soft fascination" lets our overworked directed attention finally rest, and shares research on Shinrin-yoku (forest bathing) showing that mindfulness paired with nature outperforms either alone, cutting cortisol, blood pressure, and rumination. A Swedish study gets special attention: outdoor and indoor mindfulness courses produced similar benefits, but outdoor participants had dramatically better follow-through, 90% completion versus 73%. Meredith argues this is really a story about adherence, not meditation. The episode closes with eight practical tips for starting an outdoor practice, no perfect conditions required. Plus: the 2027 WildCalm Retreats waitlist is now open!! Mentioned in this episode: The WildCalm retreats waitlist for 2027 is now open. All WildCalm retreats are small by design, and I expect them to fill quickly. If any of these is calling to you, joining now means you'll hear from me first. [Join the private waitlist] No commitment or payment yet, just your place in line. Immersive experiences designed to help you slow down, breathe more deeply, and reconnect with yourself, through movement, breath, and nature. Find out more: WildCalm Retreats Follow me on Instagram: @meriyogasf Time Stamps: 0:15 – Intro: who Meredith is, Wild Calm Retreats 1:15 – Mindfulness-based Stress Reduction (by Jon Kabat-Zinn) in Grad school 2:15 – Meditation during pregnancy/early motherhood 3:00 – The dishwasher rage moment 3:25 – Re-enrolling in MBSR with Wendy Beckerman 4:20 – A Zen proverb (sit for 20 min, or an hour if too busy) 4:50 – Thanksgiving trip sets up the breakthrough 5:20 – Going outside in the cold morning air 6:40 – The backyard squirrel 7:15 – The calm coyote 7:45 – "Here's where the neuroscientist in me shows up" 9:00 – Soft fascination vs. directed attention (the "40 tabs" analogy) 9:30 – Shinrin-yoku (forest bathing) study 10:05 – Swedish REST study 11:15 – Reframing this as a story about adherence 11:50 – Kids meditating outside 12:30 – Pulling it together: attention + restoration 12:50 – The neuroplasticity bonus 13:10 – Clearing out common excuses 15:35 – 8 Tips for starting an outside meditation practice 19:15 – Weekly assignment 20:25 – 2027 WildCalm Retreats waitlist + sign-off References: Basu, A., Duvall, J., & Kaplan, R. (2019). Attention Restoration Theory. *Environment and Behavior, 51(8). Olson, E. R. T., Hansen, M. M., & Vermeesch, A. (2020). Mindfulness and Shinrin-Yoku: Potential for Physiological and Psychological Interventions During Uncertain Times. International Journal of Environmental Research and Public Health*, 17(24) * Lymeus, F., Ahrling, M., Apelman, et al., (2020). Mindfulness-Based Restoration Skills Training (ReST) in a Natural Setting Compared to Conventional Mindfulness Training: Psychological Functioning After a Five-Week Course. Frontiers in Psychology, 11, 1560. * Barrable, A., Booth, D., Adams, D., & Beauchamp, G. (2021). Enhancing Nature Connection and Positive Affect in Children through Mindful Engagement with Natural Environments. International Journal of Environmental Research and Public Health, 18(9) * Argyriadis, A., Kopanakis, E., et al. (2024). The Impact of Outdoor in Nature Mindfulness on the Mental Well-being of Children and Adolescents. A Mental Health and Cross-cultural Approach. Mater Sociomed, 36(1), 73-76.
