Mindful Birding

Use your five senses as you mindfully observe the birds in your yard.

• Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us.
• Start your mindful birding experience by choosing a sit spot outside. You’ll return to this spot everyday for 15-20 minutes or as long as your schedule permits.
• While sitting in a comfortable position, follow the basic 4-7-8 breathing technique.
  • Breathe in for 4 seconds, hold the breath for 7 seconds, and exhale for 8 seconds.

• Begin your practice by following these exercises curated by Claire Thompson from an article published in Omega titled “A Mindful Birdwatching Exercise: Listening to Our Bird Neighbors”.
  • Watch mindfully. Pick a point to focus ahead. Notice what you see. While staring at that point, notice what you see in your peripheral vision. Turn your head, pick another point to focus on and re-engage your peripheral vision.
  • Listen mindfully. Notice sounds. Notice the silence between sounds. Listen to the furthest sound you can hear.
  • Touch mindfully. Notice what you can feel. Is the ground cold? What can you feel on your skin?
  • Participate. Notice how you’re feeling—what energy are you bringing to the place? Cultivate an attitude of belonging and participation, instead of merely being an observer.
• Reflection: How did you feel at the beginning of this practice? How did you feel after this practice? What did you see the birds doing while in your sit spot? What sounds we’re the birds making while in your sit spot? If you didn’t notice any birds, why might that be? What might you notice at different times of the day?