You’ll Be Amazed at What Nature Shows You When You Finally Stop Moving.
Nature Reveals Itself in Quiet and Stillness: The Sit Spot and Forest Therapy
My sit spot from a recent trip to Hocking Hills, Ohio
The Power of Stopping
Sometimes the forest doesn’t speak in grand gestures.
It speaks in the ripple of a leaf, the pause between bird calls,the hush that settles when you stop moving.
If you stay long enough—still enough—
you begin to notice the world breathing with you.
This is the quiet magic of the sit spot, where nature slowly steps out from behind the curtain and lets you see it as it truly is.
One of my favorite moments on a forest therapy walk is when we stop moving entirely. We’ve strolled along shady paths, breathed in the scent of pine, maybe touched the rough bark of an old oak. And then, I invite everyone to find a spot—just for them—and simply sit.
At first, I notice people shifting in their seats, glancing around, unsure of what to do without a task. But then… the magic happens. A breeze quietly cools your skin. The sharp chip-chip-chip of a cardinal pierces the air. Somewhere in the distance, a woodpecker taps on a hollow trunk. The longer we sit, the more nature seems to lean in toward us.
That’s the beauty of the sit spot—a simple but powerful practice in forest therapy that can transform how we experience the outdoors.
What is a Sit Spot?
A sit spot is exactly what it sounds like—a special place in nature where you return regularly to sit quietly, observe, and connect. It’s your own little window into the rhythms of the natural world.
This isn’t a new idea. Indigenous cultures have long held traditions of sitting quietly in nature as a way to listen and learn from the land. More recently, nature educators like ANFT (Association of Nature and Forest Therapy) have brought the practice into modern awareness, teaching it as a tool for deepening connection. In forest therapy, the sit spot becomes an invitation—an opportunity to let go of agenda and let nature set the pace.
For me, my current sit spot is a quiet spot in my back yard under a canopy of trees and surrounded by garden and native plants. I’ve sat there in every season, from warm summer mornings filled with dragonflies to crisp autumn afternoons when the water reflects a riot of gold and crimson leaves.
Why Quiet and Stillness Matter
The Science of Slowing Down
Our modern world runs fast—too fast for the nervous system to keep up without paying a price. Quiet and stillness give our bodies a chance to shift from “fight-or-flight” into “rest-and-digest.” Studies have shown that simply being still in a natural environment can lower heart rate, reduce cortisol levels, and increase feelings of wellbeing.
When we move quickly, our senses can only take in so much. Stillness gives our awareness the time to stretch out, noticing layers of sound, subtle movements, and scents that we would otherwise rush past.
How Nature Responds to Our Stillness
Here’s something I’ve noticed: nature behaves differently when we stop moving. Birds that were silent begin to sing again. Squirrels peek out from behind tree trunks. The wind seems to carry more fragrance. It’s as if the forest decides we’re no longer intruders but part of the scenery.
I once sat in a meadow, motionless for nearly 20 minutes, and was rewarded by the sight of a Bald Eagle soaring just above the tree tops. If I’d been walking, I would have missed it entirely.
Choosing Your Sit Spot
Location Tips
The “perfect” sit spot isn’t necessarily the most spectacular view—it’s the one you’ll return to often. Pick a place that feels safe and comfortable, somewhere you can reach without too much effort. A spot near water can be particularly soothing, but a patch of shade under a favorite tree works just as well.
Comfort and Seasonal Considerations
The garden makes a great sit spot
You’ll be more inclined to linger if you’re comfortable. Bring a small foldable stool, a blanket, or even a cushion if the ground is damp. In colder months, a thermos of tea and an extra layer make the experience much more inviting.
Returning to the Same Spot
There’s something special about watching the same place change over time. The buds you see in early spring will burst into full leaves by summer. A familiar bird might make its seasonal return. The creek may swell after heavy rains and recede again in dry weather. Returning allows you to notice the subtleties of nature’s cycles.
The Practice of Sitting
Entering the Spot
Approach slowly, as if you’re a guest entering someone’s home. Notice what your feet are stepping on—the crunch of leaves, the give of moss, the firmness of packed soil.
Engaging the Senses
In Forest Therapy, we often talk about “opening the senses,” and the sit spot is the perfect place for this. On a guided walk, the guide will use a specifically designed sequence of “invitations” to engage the following senses:
Sight: Notice shapes, colors, and movements. Watch how sunlight filters through leaves, creating shifting patterns on the ground.
Sound: Begin with the closest sounds—the hum of an insect, your own breathing—then let your ears travel outward to distant bird calls or wind moving through treetops.
Smell: Take in the scent of earth after rain, the sharpness of pine, the sweetness of clover.
Touch: Feel the air temperature on your skin, the texture of bark under your fingers, the coolness of a stone.
Letting Thoughts Settle
You don’t have to force a quiet mind—this isn’t about meditation rules. Let your thoughts come and go, but keep returning your attention to what you’re sensing. Over time, your thoughts will naturally slow, like silt settling in clear water.
Insights and Gifts from the Sit Spot
Gaining wisdom from this ancient tree
One of the greatest gifts of a sit spot is how it shifts your perspective from “visitor” to “participant.” You stop seeing nature as something separate from you.
I remember one early summer afternoon when I sat under a sycamore tree, listening to a creek. I heard a faint rustle in the leaves beside me. Out hopped a tiny toad, no bigger than my thumbnail, who paused right by my boot before hopping off deeper into the forest. That single moment—so small, so easily missed—has stayed with me far longer than any dramatic mountain vista.
These small encounters build a kind of relationship. You start to notice patterns: the same robin that perches on the same branch every morning, the way the light changes at a certain hour, the insects that appear just before rain.
Bringing the Sit Spot Home
You don’t have to live next to a forest to have a sit spot. Urban parks, community gardens, and even your own backyard can become your place of quiet connection.
I’ve had sit spots on a balcony in the middle of the city—just me, a potted fern, and the morning light. The important thing isn’t the location; it’s the regular act of showing up and being still.
The Sit Spot in a Guided Forest Therapy Walk
When I lead a forest therapy walk, the sit spot often comes near the end. By then, participants have slowed their pace and opened their senses. I’ll invite them to find a spot that “calls” to them, and we’ll spend anywhere from 15 to 25 minutes there in silence.
When we gather again, the stories pour out—someone noticed a hummingbird hovering inches from their face, another watched clouds reflected in a pond, another felt tears welling up for reasons they couldn’t explain.
Returning to the Quiet
Stillness isn’t empty—it’s full of life, waiting for us to notice. When we sit quietly, we’re not doing “nothing.” We’re giving ourselves permission to witness the world as it is, without rushing to change it.
So here’s your invitation: BOOK a walk with an ANFT certified forest therapy guide and let the forest reveal itself to you. That place will become more than just a location—it will feel like an old friend…
Because when we stop long enough, the forest leans in and whispers what it has always wanted us to hear.
