Chilling Out: Mindfulness and Resilience with Nature's Elements

Exploring Reactions to Discomfort: Mindfulness with Nature and Water
Winter has arrived here in the Midwest, bringing colder temperatures, snow, and plenty of opportunities to explore how we respond to discomfort. The shift in seasons naturally invites us to use nature and its elements as a way to reflect on and manage our reactions to challenging sensations.

For the adults reading this, you may have noticed the rising interest in cold water plunging and the work of Wim Hof. Personally, I’ve been experimenting with cold water for the past four years, inspired by the connection between stimulating vagus nerve pathways and reducing the body’s natural stress response. What began as a 30-second cold water rinse at the end of my shower—gritting my teeth and bearing through it—has, over time, transformed into regular cold plunging.

Through this practice, I’ve become deeply aware of not just how powerful the mind is, but the breath as well. A single thought like ‘I can’t handle this, it’s too much’ can quickly push me into a state of reaction and overwhelm. By learning to harness my breath during those moments of resistance—and with years now of practice—I’ve noticed powerful shifts. On the days I practice, I feel more grounded and alert, and over time, this repetition has helped me become less reactive and better able to settle my nervous system in daily life.

While the cold water practice is shared for adults to consider, the activity below offers parents and kids an opportunity to explore and experiment with their natural reactions to discomfort. It invites older children and teens to use mindfulness and the elements of nature to observe how they respond to challenging sensations. Learning to navigate discomfort is an essential skill for building emotional resilience and supporting overall well-being.

Activity: Exploring Reactions to Discomfort; Mindfulness with Nature and Water
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Intention:
This activity invites older children and teens to explore their natural reactions to discomfort using the elements of water, nature, and mindfulness. By observing sensations and practicing mindful breathing, participants can approach discomfort with curiosity and awareness, fostering resilience and enhancing their ability to regulate emotions in challenging situations.

Option 1: Awakening with Cold Water
Begin indoors by using cold water to explore your response to discomfort.

1. Turn on the faucet and let cold water run over your hands or wrists. Observe how the cold feels against your skin. Do you have an immediate urge to pull your hand away? Does a thought pop up, like "This feels uncomfortable"? Notice your natural reaction.
2. Next, try mindful breathing. Inhale slowly and fully, and exhale with a sense of release. See if you can bring awareness to the cold without judgment. How does the sensation change with your breathing? Is it tingly, sharp, or numb?
3. Practice for a minute or two and observe whether you can bring calm to the experience. If you’d like, you can also try a quick splash of cold water on your face or a brief cool-down at the end of a shower. Keep it to a few minutes.

Option 2: Relating to Cold Weather with Mindfulness
On a chilly day, step outside and notice the sensations of cold on your skin.

1. Dress comfortably, but just enough to feel the coolness. Spend a few minutes observing the effect of cold on your body. Do you tense up? Shiver? Is there an urge to go back inside right away? Notice if your mind says something like "I don’t like this" or "It’s too cold."
2. Take some slow, deep breaths, grounding yourself in the moment. As you breathe, focus on the sensation of cold on different areas of your body. Use each exhale to release tension and each inhale to bring awareness to the experience of coldness without judgment.

Reflection
After completing the activity, take a moment to reflect on your experience. Use these questions to deepen your understanding:

• What was your first reaction to the cold? How did your mind and body respond?
• How did mindful breathing affect your experience? Did it help you stay with the discomfort?
• Was the discomfort as intense as you expected?
• Did you notice any changes in your sensations or thoughts over time?
• How might pausing to breathe in uncomfortable situations be useful in other areas of life?
• Are there other situations where you might apply these skills of observation and mindfulness?

Practicing mindfulness while observing discomfort helps you become more aware of your reactions to challenging situations. This awareness builds the foundation for managing discomfort in healthy ways, helping you regulate your mind and body while fostering resilience to navigate life’s challenges.

Author: Jen Rapanos, LMSW, RCYT

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