In a world that is increasingly fast-paced and challenging, finding moments of quiet and connection with nature is more important than ever. Mindful birding is an increasingly popular form of recreation that combines the joy of observing birds with mindfulness and its wide range of benefits.
Being outdoors can reduce feelings of anxiety and stress while improving cognitive function and physical fitness. A 2022 study published in Scientific Reports found that seeing or hearing birds improved people’s mental well-being for up to eight hours. Whether you’re a seasoned birder or new to being outdoors, mindful birding can be a rewarding experience.
Practiced alone or in a group, the benefits of mindful birding are wide-ranging:
- Stress relief – Mindful birding helps relax the body and quiet the mind.
- Overall well-being – Mindful birding improves focus and concentration as well as physical wellness (stretches muscles, reduces blood pressure, increases vitamin D levels, etc.).
- Connection with nature – Mindful birding encourages purposeful curiosity and develops a deeper appreciation and awareness of birds and nature.
Mindful birding is also a wonderful way to introduce people to birding and build community. Consider those people you know and those you’d like to know. Perhaps they are interested in improving their health, enjoy being outdoors, or want to try a new activity. As mindful birding can be done anywhere and requires no expensive equipment or extensive bird identification skills, it is a great group or individual activity. Mindful birding can also be adjusted to meet people where they are, furthering a growing effort to be more thoughtful in our interactions with neighbors and community members.
To make your mindful birding session fulfilling, focus on enjoying the moment. Slow your pace and be curious—observe, feel, and listen to the nature around you. Use birds to connect and, in time, to reflect on your personal experiences.
Here are some resources to help you get started with mindful birding:
From the Audubon Mindful Birding Webinar
- Webinar recording - Coming in February 2025!
- Handout: Sharing Mindful Birding in Your Community by Barbara Patterson
Other Audubon Resources
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Connecting with Nature: A Guide to Mindful Birding - Audubon Great Plains
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Mindful Birding and Bird Language - Audubon California
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How to Boost Your Mindfulness and Empathy While Birding - Audubon Magazine
Organizations
Podcasts
- Ornitherapy: The Mindful Birding Podcast
- Check out one of our favorites, "Episode 5: Mindful Birding is for Everyone"
Books and Articles
- Mindful Birding: A Journey by Barbara Patterson
- Keep Looking Up: Your Guide to the Powerful Healing of Birdwatching by Tammah Watts
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Ornitherapy: For Your Mind, Body, and Soul by Holly Merker, Richard Crossley, Sophie Crossley
