Connecting mindfully with nature can have numerous benefits for your mental, emotional, and physical well-being. Here are some ways you can achieve a mindful connection with nature:

1. Nature Walks: Take a leisurely walk in a park, forest, or any natural setting, being aware of the sights, sounds, smells, and sensations around you. Engage all your senses to fully immerse yourself in the experience.
2. Forest Bathing (Shinrin-yoku): This Japanese practice involves immersing yourself in the forest atmosphere. Walk slowly, breathe deeply, and focus on the natural elements around you. Use all your senses to experience the calming and revitalizing effects of the forest.
3. Mindful Observation: Find a comfortable spot outdoors and focus your attention on a single natural object, like a flower, a tree, or a flowing stream. Observe its details, colours, textures, and movements. Allow your mind to be fully present in this observation.
4. Breathing: Practice breathing in a natural setting. Find a quiet spot near a tree and sit comfortably, and focus on your breath. Let go of intrusive thoughts and simply be present in the moment.
5. Nature Journaling: Carry a journal with you and write down your observations, thoughts, and feelings as you spend time in nature. Sketching, jotting down ideas, or simply describing your surroundings can help you connect more deeply.
6. Photography: Capture the beauty of nature through photography. Instead of rushing to take as many photos as possible, take your time to frame shots thoughtfully and appreciate the details you’re capturing.
7. Yoga or Pilates: Practice yoga or Pilates outdoors, focus on each movement and the sensation of your body as you flow through the poses. The combination of movement and natural surroundings can be very grounding.
8. Breathing Exercises: Sit or lie down in a peaceful spot. Take slow, deep breaths while focusing your attention on the rhythm of your breath. Imagine you’re inhaling the calmness of nature and exhaling any tension.
9. Disconnect:  Take a break from electronic devices and immerse yourself fully in nature.
10. Birds: Learn about different types of birds in your areas, note their colours, special features and sounds.

11. Nature Sounds: Find a comfortable spot to sit and listen to the natural sounds around you, the rustling of leaves, chirping of birds, or the flow of water. Let these sounds anchor you in the present moment.
12. Moon & Stargazing: Observe the stars and the moon, the different shades of the moon. Lie down and gaze at the night sky, contemplating the vastness of the universe.

Ballet foot balance exercises are of great importance for ballet dancers as they play a crucial role in developing the strength, stability, and control required for executing various dance movements with precision and grace. Pilates exercises specifically target the muscles in the feet, ankles, and lower legs, helping dancers achieve a solid foundation and improve their overall technique. Listed below are some key reasons why ballet foot balance exercises are essential:

1. Stability and Control: Ballet dancers need exceptional balance and control to perform intricate movements, turns, and jumps. Foot balance exercises help in strengthening the small stabilizing muscles in the feet and ankles, allowing dancers to maintain their balance and execute movements with poise.
2. Injury Prevention: Strong and flexible feet are less susceptible to injuries such as ankle sprains or strains. Calais-Germain & Lamotte (1992) states that the ligament on the medial side of the ankle is larger and stronger than the three ligaments on the lateral side, thus the lateral side is more susceptible to strains and strains, avoiding excessive lateral movements should be avoided. Regular foot balance exercises can improve the dancer’s range of motion, reducing the risk of injuries during rehearsals and performances.
3. Proper Alignment: Ballet requires a strong alignment of the entire body, starting from the feet up. Foot balance exercises promote correct foot alignment, which then influences the alignment of the entire body, leading to better posture and reduced strain on other joints.
4. En Point: Foot Pilates balance exercises are essential for safely preparing the feet for pointe work, reducing the risk of foot-related injuries associated with dancing en pointe.
5. Artistic Expression: Good foot control and articulation allow dancers to convey more emotion and expression through their movements. The feet play a significant role in expressing choreography, and foot balance exercises enhance the dancer’s ability to do so.
6. Core Engagement: Many foot balance exercises require engagement of the core muscles as well. This integration of core strength with foot stability improves overall body coordination and control, leading to a better executed performance.
7. Progression and Skill Development: Ballet is a discipline that demands continual improvement and mastery of skills. Regularly practicing foot balance exercises contributes to a dancer’s ongoing progression, allowing them to refine their technique and expand their repertoire of movements.  Grieg (1994) states the muscles that produce the movements of the foot all arise in the leg below the knee, with the exception of the big calf muscles which arise above the knee and acts on both the knee and the foot. In a well functioning foot, the weight should be placed on 3 points, the heel, big toes and small toes.
8. Post-Injury Rehabilitation: In case of foot or ankle injuries, foot balance exercises may form a crucial part of the rehabilitation process, aiding in the recovery and restoring the dancer’s strength and stability.  The practice of regular Pilates exercises which focus on strength, stability and balance will complement the dancer’s recovery programme.

In conclusion, foot balance exercises are a fundamental aspect of a ballet dancer’s training program. By developing strong, stable, and well-articulated feet, dancers can improve their technique, reduce the risk of injuries, and enhance their ability to express themselves artistically through their movements.

References

Calais-Germain, B. & Lamotte, A. (1992) Anatomy of Movement Exercises. Eastland Press, Seattle. P.202.

Grieg, V (1994) Inside ballet Technique, separating anatomical fact from fiction in the ballet class. Princeton Book Company, New Jersey. P.101.

What is Blue Space

In academic literature, blue space is defined as outdoor surface water.  There is growing international literature exploring how water can assist in restoring and promoting health. Many researchers have been fascinated into the psychological effects of water, whether it be a waterfall, the sea, river or lake and there have been many studies and benefits into how being near water lifts one’s mood, feel less stressed, connected to nature and generally improves our wellbeing.

Blue space refers to natural aquatic environments, such as oceans, lakes, rivers, waterfalls, and even swimming pools. Blue space has the presence of water in an outdoor setting which has many benefits for our well-being, for example there are many opportunities for various physical activities and exercise to take place, such as swimming, wild swimming, surfing, kayaking, paddleboarding, or simply walking along the shore. Engaging in water-based activities provides cardiovascular exercise, strengthens muscles, and improves overall fitness.

Participating in a new leisure activity for different groups and populations in a blue environment can also offer many benefits. Britton, et al (2018, pp.60-61) Data conducted on participants with a range of medical conditions who took part in a variety of water recreation activities such as learning new skills as well as include therapeutic interventions such as ‘hydrotherapy’, using the ocean environment, their studies revealed an overall improvement in their mental, psycho and social wellbeing results.  The common wellbeing indicators included self-esteem, self-efficacy, confidence, resilience and other psychological benefits.

Attraction of Water

The attraction of water is not new with the many traditions, cultures and countries who have been using water as a natural healing place for many years.  I have visited on two occasions, one a recent trip to Budapest, where I had the opportunity to visit their historical local ‘spa’s, it was fascinating to see a medical centre attached to the spa offering a range of treatments for orthopaedic and health conditions as well as offering holistic therapies and second whilst on a study trip to Vierumaki, Finland to investigate how ‘cold water treatments’ help with a range of orthopaedic conditions.  These facilities are used by many, especially the elderly seeking alternative treatment.

Benefits of Blue Space on Mental Health

Blue exercise has shown to have positive effects on mental health. Generally, being in nature can reduce stress, anxiety, and depression, while increasing feelings of happiness, well-being, and self-esteem. The combination of exercise and exposure to nature’s beauty enhances mood and promotes relaxation. Likewise, spending time near water has been associated with reduced symptoms of anxiety, depression, and improved mood. The combination of the visual appeal and soothing sounds of water creates a serene environment that can boost mental well-being. According to Kelly, (2021) blue spaces help to regulate the activity of anxiety and panic within our brains and that it has been proved that being next to or in blue spaces there is a reduction in stress and improvement in physical fitness and self-esteem.

Certain leisure activities such as surfing have shown to have other therapeutic benefits, Wheaton, et al (2020) data shows by getting into the ‘zone’ or experiencing ‘flow’ a temporary state of focus and joy where the person is immersed in the present moment, this surf space can offer a different spatial experience such as a temporary escape, dislocating people from everyday life.

This temporary escapism from mundane routine of life appears to help promote health and wellbeing.

Using our Senses.

Being engaged in a water environment can also trigger sensory stimulation, these water-based environments engage multiple senses, for example the sound of water, the sight of shimmering waves, contrasts of colour, the touch of cool water, and even the smell of the sea or the fresh air near a river can provide sensory stimulation that is both invigorating and refreshing.

References

Britton, E. Kindermann, G. Domegan, C. and Carlin, C. (2018) Blue care: a systematic review of blue space, interventions for health and wellbeing. pp 60-61.

Kelly, C. (2021) Blue Spaces, How and why water can make you feel better. London. pp. 28-29.

Wheaton, B. Waiti, J. Cosgriff, M. & Burrows, L. (2020) Coastal blue space and wellbeing research: looking beyond western tides. Leisure studies. Vol. 39 (1) 83-95. p.86.