Day 17 – Walk in Nature Mindfully (A Trade-Off That Smelled Better Anyway)

Let’s talk about the magic of nature. And by magic, I mean the real, grounding kind—the kind that clears your mind, fills your lungs, and helps you come back to yourself. Nature has this quiet way of inviting you to slow down and notice what really matters. Whether it’s the sound of a bird, the scent of the trees, or the feel of the wind, it gently pulls your attention back to the present moment—and that’s something we all need more of.

Originally, Day 17 was “Eat Outdoors,” but we’re camping in Alberta on the May long weekend. So, naturally, the weather is less “sunny picnic” and more “cloudy with a chance of hypothermia.” Instead, I traded that plan for “Walk in Nature Mindfully,” which turned out to be a pretty excellent call.

We let Lucky (our dog, trail scout, and professional sniffer) choose the direction for our walk. That means frequent sniff stops, random direction changes, and full commitment to the journey—not the destination. Classic mindfulness, if you ask me.

What I Noticed (Besides the Horse Poop)

• The air. After city living, breathing in the fresh, rain-washed mountain air is a full-body experience. I swear you can feel your lungs unclench.

• The birds. One particular bird caught my attention—a grey feathered little guy with a fuzzy-looking head and a curious stare. Turns out he’s a Canada Jay, a.k.a. “Whiskey Jack.” He stared at me like he was trying to decide if I was friend, foe, or food. Honestly, same.

• Chipmunks and pikas. We spotted a chipmunk chittering from a tree, and later, a little round furball that turned out to be a pika—basically nature’s way of saying, “You needed something adorable today.”

• The sounds. The creek nearby (likely Etherington Creek) was rushing and bubbling like it had somewhere important to be. Watching it tumble over rocks felt like a private meditation session with a soundtrack you can’t buy on Spotify.

  
  

There’s just something about walking in the wild—where the only traffic jam is some deer and your phone signal politely excuses itself—that reconnects you to yourself. It’s grounding. It’s calming. It’s surprisingly joyful, even when you’re stepping carefully around horse pies.

So What Does Science Say?

• It lowers stress levels. A 2019 study published in Frontiers in Psychology showed that just 20 minutes in nature significantly lowers cortisol, your stress hormone. (Science confirms what your grandma already knew.)

• It improves mood and reduces anxiety. The Journal of Environmental Psychology found that spending time in green spaces can boost mood, focus, and overall well-being—even more than indoor exercise.

• It strengthens your immune system. Yep, according to research in Environmental Health and Preventive Medicine, phytoncides (natural compounds released by trees) actually help increase white blood cell activity. Basically, nature is giving you invisible vitamins.

• It enhances mindfulness. Being in nature encourages you to engage your senses and stay present. No to-do lists, no notifications, just birds, breeze, and the occasional bear warning sign to keep you grounded (literally and figuratively).

  
  

My Take?

Nature works. It’s not always warm, and it definitely comes with its own version of chaos, but stepping outside and paying attention brings peace. It reminds me that I’m part of something bigger, that stillness exists, and that my overthinking brain could use a reset.

Also, I got to meet a Canada Jay, spot a pika, dodge horse patties, and listen to a creek. Not bad for a walk in the cold.