When it comes to calming ourselves down and easing anxiety, a great tip is to go outside and simply look up. When I see the bright blue sky and fluffy white clouds, I’m reminded that I’m a tiny speck on a blue marble in the middle of space. The thoughts that were consuming me, the worries that felt so incredibly important suddenly… aren’t. I get a dose of perspective and feel more capable of handling whatever it is I’m going through.
When we look up at the night sky, we feel a sense of awe and studies have shown that this very experience of awe can boost our wellbeing. It helps us put our own worries into perspective and increases humility and compassion by reminding us that there’s more to life than our own selfish needs.
The rhythmical nature of the heavens can also bring comfort. When we look upwards, we see the same patterns of stars as our ancestors, and their ancestors, stretching back to the dawn of time. That consistency and predictability can become our ‘pole star’ in these times of turbulence and change.
Surrounding ourselves with the dark cloak of night instead of the artificial blue light from our devices also helps reset our circadian rhythms and encourage deeper, more peaceful sleep. To take advantage of the resources outside your window and practice mindfulness through stargazing you can start by getting outdoors and sitting or lying down, or, open your curtains and look out of your window with the lights off, to reap the benefits from the comfort of your own bedroom. Take a moment to make yourself comfortable (with blankets, cushions, a yoga mat, etc) and arrange your body in such a way that feels balanced, aligned, and relaxed. Purposefully soften your body – relax your face: forehead, mouth, jaw; relax your hands; relax your breath.
Notice what you see. Don’t worry if there are clouds around, or the glow of streetlights. Mindfulness is about noticing things as they are, putting aside any wishes for how you would want things to be. Just allow your eyes to be filled with the vista of the night sky. When you first go from a lit room into the dark it can take your eyes up to 15 minutes to fully adjust, so you can use this time to become fully present in your body. As your pupils are gradually dilating, take the time to notice how you feel, how you are breathing. There’s no right or wrong, should or shouldn’t – just allow yourself to be as you are in the present moment.
As your eyes get accustomed to the dark, there’s no need to look around, just fix your gaze on one part of the sky, and become aware of the whole of your field of vision. Stress tends to make us tunnel-visioned. When we purposefully tune-in to our visual periphery, it sends signals to the body that it’s OK to relax. Fully immerse yourself in the experience of looking up at the night sky with inquisitiveness and wonder. You don’t need to know what star you’re looking at, or which constellation is which, so you don’t need a telescope or a stargazing app. Do what you can to simply immerse yourself in what you’re seeing, and just appreciate the view.
If thoughts arise about something else – maybe a memory from the past or a thought about what you might do later – just put them to the side, and bring your attention back to your experience of looking up at the night sky. Take in the sights, sounds and sensations. Be conscious of your breath, and how your neck feels as you look up.
Feeling connected to something outside of ourselves can help to ease feelings of isolation, and give us a greater sense of purpose. When we take in the sights of the night sky, we can feel a part of the cosmos: we’re not just citizens of our country, or even planet Earth. We’re citizens of this universe in this moment – in all it’s wonderful, multi-dimensional beauty.
