Three Healing Lessons from Nature Every Sensitive Human Needs to Learn
Nature offers profound lessons for us deep feelers—showing us how to connect with a sense of belonging, release attachments to pain, and be present with what truly is: our authentic spirits.
Today, we’re exploring:
💗 personal reflections from a nature walk in the woods—to help you feel more secure in your sensitivity and live with greater purpose.
💗 nature’s lessons on processing and releasing discomfort—a guide to managing your physical sensitivity and emotional well-being.
💗 practical ways to connect with Spirit through nature—nurturing your spiritual side and grounding your sensitive soul in a deeper sense of connection and peace.
As we continue our exploration, I’ll be sharing some personal reflections that came to me during my sunrise walk through the woods.
I hope in walking with me through today’s letter, you’ll find that nature is not just a backdrop to your life but rather a kind of teacher that guides you to live in wholeness and authenticity (see Part 1: fulfilling our mission at TNS).
🥾 Before we head out, know that today’s letter is a bit longer since we’re headed up the mountain now. If you’re feeling hesitant, just take a deep breath and remind yourself just how strong you truly are.
The payoff will be worth it ⤵️🌄
Wisdom 1: Nature is a home, where you belong.
As we take the first few steps on our journey to the summit, noticing and paying close attention, we begin to find that every part of the world outside is also found within.
It helps us begin to see our inherent belonging within this *seemingly* external environment.
Remember that meditation we did yesterday? Put yourself back there for a moment.
🌲 Look down and see the roots of your feet. They remind you of your own need for grounding and stability in a world that can often feel chaotic.
🍂 Take a deep breath and feel the branches in your lungs. They expand like the trees above, reaching for connection and light, as the breeze opens the body up.
🪨 Step across stones with the strength of your muscle and bones. Each step anchors your form and reinforces your enduring nature—in spite of harsh conditions.
🫴 Reach out and touch the peeling layers of a birch tree against your skin. Does it remind you of the layers of your story? These can be shed, and renewed again. Peel a piece of it off—you’ll need it to write on up ahead.
All that surrounds us here in the woods is a present reminder to return home to ourselves, while also letting go of our preconceptions.
🦉 Don’t forget to say hello to these creatures that meet you on the path; from the dangling caterpillar and bustling chipmunk, to the good-natured toad and morning birds singing in harmony.
These friends help you feel less alone, and they have messages to share:
Firstly, that nature is your home, even if you only visit every once in a while.
The animals greet you with curious glances, but they don’t turn you away.
You belong here.
Okay, let’s check in.
Which forest animal, insect or plant is your favorite? Does recognizing these connections help you feel more at ease and supported in your sensitivity?
Wisdom 2: Nature inspires you to keep moving.
As we begin our mountain ascent, you may begin to notice that your body feels a bit uncomfortable, tense, or anxious.
Don’t worry. There are plenty of totally valid reasons for this.
Maybe you haven’t had the chance to do much walking lately—or you’ve been walking a lot and your joints feel stiff and sore, like mine did.
It could be you haven’t felt your heart rate come up in awhile, and now it feels a bit anxiety-inducing because it shortens your breathe. Breathe deeper.
Or perhaps you just live in a body, and climbing a mountain feels daunting, something you think you can’t do because you’re not “in shape” (you’ve got this).
Whatever the source of your discomfort, remember that Nature offers gentle support in these moments.
Nature reminds us in this moment that it’s okay to go at our own pace.
You pass by a dead stump—seemingly unchanging—and stop to catch your breath. Curiously, a closer look reveals that everything here is still in motion—engaged in subtle movements and exchanges of energy even as decomposition sets in.
It’s moving slow, almost imperceptibly—but it’s still moving.
*Keep growing*, it whispers to you as you stand up to continue on your path.
As in nature, we too are continuously evolving and changing. Our bodies and minds are not designed to hold on but instead to adapt and move through change, while constantly releasing that which no longer serves so that new life can take its place.
See that little fungi (“fun-guy”) on the once alive tree? He’s a perfect example of this.
So, as we continue our hike up the mountain, remind yourself to have fun while continuously releasing any discomfort you may be experiencing.
How do you do that? The first step in the process is simply recognizing how the body tends to store and hold onto pain or discomfort. The second step is developing healthier ways to respond, process, and heal.
In the next part of the trail, we’ll explore practical strategies for navigating pain as a sensitive soul, and how to gently release what you hold to restore natural balance.
Alright, let’s take a break.
What are some areas in your life as an HSP where you feel resistance, get stuck, or struggle to let go? We’d love to support you in moving forward on your path.
Navigating Pain in a Sensitive Body: How to Process and Release What You’re Holding.
As someone who experiences life deeply, I notice that I am naturally more attuned to the subtle shifts within myself and my surroundings. And this heightened sensitivity means I detect more easily and feel more deeply when there has been a change in my body, mood, or environment—these are shifts others may not even notice.
However, just because we perceive these subtle shifts in the world as sensitive individuals, it doesn’t mean we need to hold onto or be burdened by these changes.
Awareness of shifts doesn't have to mean clinging or letting life weigh you down.
Remember, like the tree stump, the fungi, and the river—keep it moving.
How Sensitive Bodies Store and Hold on to Pain.
Understanding how the sensitive mind and body may perceive and react to pain or discomfort is important for the nurturing our well-being holistically.
Here are some common ways that sensitive bodies may tend to store or hold on, along with examples of how these patterns can manifest in everyday life.
💆 Physical Tension: Sensitive bodies may be more prone to storing emotional or spiritual pain, leading to chronic tension in areas like the shoulders, neck, or back.
After a difficult conversation with a loved one, you find your shoulders and neck have tightened up. The tension lingers for days, eventually leading to headaches or chronic pain in those areas.
😒 Emotional Suppression: If you’re tendency is to hold onto feelings and avoid expressing them, this can lead to emotional overwhelm, anxiety, or depression.
You experience a deep sense of sadness after a significant loss but, instead of expressing your grief, you push it deep down, telling yourself to stay strong and not be a burden on anyone. Over time, this unexpressed sadness turns into a constant feeling of heaviness and emotional numbness.
🤦♀️ Overthinking: Sensitive minds may tend to ruminate (chew on) painful feelings, experiences, or thoughts, which can create mental blockages and prevent the natural flow of healing.
After making a mistake at work, you replay the situation in your mind repeatedly, analyzing every detail and worrying about what others might think. This mental loop makes it hard to focus on anything else and creates anxiety and tension that disrupts your daily life and physical ease.
🫥 Self-Isolation: If you’re sensitive, you may have been hurt before by others unintentional comments or suggestions. This can lead you to withdraw from others to protect yourself from further hurt, but in doing so, you also cut off the support and connection you need for healing.
After a betrayal by a close friend, you withdraw from social activities and avoid reaching out to others, fearing that you’ll get hurt again. While this initially feels like self-protection, it eventually leads to loneliness and a deeper sense of disconnection.
🫠 Energy Drain: Sensitive nervous systems are prone to acting like sponges, absorbing and holding onto the pain and even dysfunction or toxicity of others and the world around them. Over time, not recognizing the need for boundaries and self-care can lead to emotional and physical exhaustion.
You notice that when a friend shares their troubles with you, you take on their emotions as if they were your own, and leave feeling drained and exhausted afterward. Over time, this pattern leaves you feeling totally depleted, even though you’re trying to be supportive.
I know this is probably a lot of information to confront all at once, but take your time with it. Simply recognizing these tendencies is the first step in learning how to release pain and restore your natural balance.
Now that you're aware of how pain can manifest and linger in your body, it's time to explore healthier ways to respond to it. Instead of holding onto discomfort, try this simple 5-step gentle practices to help you process and release your feelings.
A Gentle “RAIN” Practice for Releasing Stuck Emotional, Physical, and Spiritual Discomfort:
1. “R” Recognize
Pause and Identify:
Take a moment to pause and notice what you’re feeling. Is it physical pain, emotional discomfort, or mental tension? Name it without judgment—simply acknowledge its presence. For example, “I’m feeling anxious,” or “I notice tightness in my chest.”
2. “A” Allow
Give Space:
Allow the feeling to be there without trying to push it away or fix it immediately. Understand that it's okay to feel what you’re feeling. Breathe deeply and give the sensation permission to exist, knowing that it’s a natural part of being human.
3. “I” Investigate
Explore Gently:
With curiosity, explore the sensation or emotion. Where do you feel it in your body? What does it look like? What thoughts or memories are connected to it? Be gentle in your exploration—there’s no need to dig deep, just observe and notice what comes up.
4. “N” Nurture
Offer Kindness:
Imagine comforting yourself as you would a dear friend. What do you need to hear or feel right now? Offer yourself words of reassurance, such as, “It’s okay to feel this way,” or place a hand on your heart or another comforting gesture. Allow warmth and compassion to flow toward the area of discomfort.
5. After the RAIN
Let Go and Relax:
After nurturing yourself, take a deep breath and on the exhale, imagine the pain, discomfort, or tension slowly releasing from your body and mind. Visualize it dissolving or being carried away with your breath. Spend a few moments resting in this state of calm and relaxation, appreciating the peace that follows.
Remember, this is a process—an ongoing practice. It’s not something you do once and expect immediate perfection. Be patient with yourself and trust that, with time and continued practice, you will become more skilled at processing your feelings and moving through any discomfort. I recommend exploring licensed psychologist and mindfulness teacher Tara Brach’s website for more free and low-cost resources.
We’re nearing the summit now. Let’s pause to check in with ourselves.
How is your mind and body feeling in this moment? Take a moment to scan from head to toe, noticing any tension, discomfort, or lightness.
Is your breath deep or shallow?
Are you feeling a sense of flow, or is there resistance?
Acknowledge these sensations without judgment and gentle inquire with yourself: what is my body trying to tell me in this moment?
Maybe it’s telling you to get up and move or stretch a bit.
If so, I invite you to do so.
Because we have reached the summit.
Wisdom 3: Nature is a way to connect with Spirit.
Now that we’ve finished our journey, let’s take a moment to fully immerse ourselves in the stillness. I invite you to lie down on the bare rock beside me. Close your eyes and attune yourself to the world around you. What do you notice?
Do you feel more connected—like you’re part of something greater?
As you quiet the mind—does it bring you closer to something more subtle?
In your solitude, are you aware that you are not actually alone?
This is the core of tuning into Spirit—whether you call it God, Nature, Life, Divine Consciousness, the Universe or something else entirely.
Nature teaches us that we can always return to this place and sense of connection. Whether through moments of reflection, mindful practices, or simply being present in the here and now, we have the ability to reconnect with our spirit and higher selves.
Practices like pulling cards, connecting with animals, walking in nature, and participating in moon cycle rituals are a few ways that I personally like to engage with Spirit.
Prayer also serves as a lovely spiritual practice, and helps to aligns us with our intentions while reconnecting with God as you understand God.
If you’ve been feeling a bit disconnected from your spiritual self lately, I encourage you to explore the prayer that’s in your heart as we lay on the summit.
🙏 Prayers from the Summit:
Find a prayer below that resonates with you and read it out loud a few times to see how it feels.
Invocation: Spirit of Life, Source of All, I invite your presence into this day. May the light of consciousness guide my thoughts and actions. May the wisdom of my ancestors and the Earth nourish my spirit. I honor the love and resilience of my forbearers, who walk before me with faith and strength.
Gratitude: Thank you for this new day, for the breath in my lungs, and the love that surrounds me. I am grateful for the blessings, seen and unseen, that sustain me. May I walk with a heart full of gratitude, recognizing the sacredness in every moment.
Intentions for the Day: May I live this day with purpose and compassion. Let my words be kind, my actions just, and my thoughts aligned with the highest good. I seek to be a vessel of love, a beacon of peace, and a source of healing in the world. Guide me to listen deeply, speak truthfully, and act courageously in the service of love and justice.
Celtic Blessing: May the road rise to meet me, may the wind be always at my back. May the sun shine warm upon my face; the rains fall soft upon my fields, and until we meet again, may God hold me in the palm of His hand.
Closing: I walk in the light of consciousness, in the embrace of the Divine, and in the wisdom of the Earth. May I be blessed, and may I be a blessing to others.
Amen (or whatever feels good to you).
Let’s rest a little while longer.
While we lay here, I’m curious to know which prayer resonated most for you? Is there anything else do you like to use to connect to your spiritual side?
Resting on the Summit.
I hope you’ve found moments of peace and insight along our journey today. By embracing the wisdom of Nature, we’ve learned that:
Nature is a mirror reflecting our inner world, helping us understand our place and purpose as highly sensitive people.
Nature encourages us to release resistance, guiding us to move through discomfort and find our natural rhythm.
Nature connects us to Spirit, offering a way to ground ourselves and reconnect with our spiritual essence.
From here, I invite you to carry these wise reflections with you, and to continue exploring how Nature can be a source of comfort, guidance, and spiritual connection in your life.
In our next letter, we will turn our attention to a fascinating aspect of the natural world: the spiritual messages we can receive from animals. Animals, with their unique behaviors, systems of communication, and symbolic representations, can offer you profound insight into how to embrace your authentic voice, live with greater purpose, and navigate life as a sensitive being with greater ease.
I look forward to sharing the next chapter of our journey with you.
💗 With gratitude,
Leah
Hi, I’m Leah—founder of The Nourished Sensitive. As a holistic health guide, registered dietitian, and heart-led healer, I blend science with soul, nourishment with embodiment, and personal experience with deep transformation.
My work is rooted in The Nine Elements of Nourishment, a framework that integrates emotional health, self-empowerment, nutrition, embodiment, value alignment, and spiritual growth—guiding you toward a life of greater balance and wholeness.
As an artist and storyteller, I see healing as a creative act. Through engaging workshops, support circles, and holistic coaching, I guide sensitive souls to reconnect with themselves, embrace their gifts, and create a life that truly suits them.
My offerings and writings provide a space for self-discovery, deep nourishment, and personal growth, helping you cultivate a life that feels both authentic and fulfilling.
I’m honored you’re here and invite you to continue your journey through community, conversation, workshops, and 1:1 support.
Our mission here at The Nourished Sensitive is to unite sensitive individuals to foster mutual growth, holistic wellness, and learning, helping us live authentically and contribute meaningfully to the world.
Visit us at: www.nourishedsensitive.com
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Recently I've been feeling overwhelmed in work, and sometimes this is affecting me outside of work. I think it's because I've recently noticed that more of the parents I work with are being quite difficult, and this leads to some challenging conversations. As a HSP it's been hard to deal with the anxiety these conversations provoke, before they happen if I know they're coming, and always during and after them. I also find it difficult to know what to say in these situations, probably partly because of anxiety. I found the RAIN exercise helpful in allowing me to let go of some of these feelings. Thank you for sharing Leah 🌈 🙏🏻 💕
I really enjoyed the rain practice, I feel that I could use that in so many more ways than one. I feel that at times when I am overthinking or over analyzing, it just takes those few moments to take a step back and allow this “rain” to wash over you and clear your mind. Thank you for sharing this practice with us ♥️