Sound Mapping: The Powerful Way Adults & Kids can Connect with Nature
Experience the fullness of nature in a whole new way - while positively impacting body & mind too - all with one simple activity.
Have you ever been enjoying a snack break on a trail, maybe after a while of chit-chatting with friends or being lost in thought, and suddenly you hear the sound of trickling water telling you there’s a stream nearby you hadn’t yet noticed? Or maybe it was the sound of a bird singing, or wind in the trees, or the faint hum of a freeway in the distance.
“Has that been there all along?” you think to yourself. The answer, of course, is yes. You just hadn’t really been listening until now. This, the act of being alert in real-time, is what some like to call “present moment awareness” or “mindfulness.”
Being aware in the present moment has numerous positive effects on body and mind. Studies have shown that the practice of present moment awareness can increase feelings of wellbeing, lower feelings of depression, reduce levels of daily and chronic stress, allow people to savor moments, and even help life feel more meaningful for some individuals.
And specifically, when practiced in the outdoors with an activity like Sound Mapping, it’s one of the simplest and most effective ways to help us connect with nature more fully. These days more than ever, it can be all too easy to spend time outside without satisfying that primordial need for “nature.” We do it when we’re on our phones, listening to music, or deep in thought about past or future events. And while there’s a time and place for all of that, this activity you’re about to learn is a great tool to help us more readily appreciate the “here and now” and all that nature has to offer.
I’ve been Sound Mapping for about a decade since first learning it on a camping trip with the National Outdoor Leadership School, and I’ve recommended it to countless people since. Seemingly everyone has taken something from the experience, and I hope you do too!
So, what exactly is Sound Mapping?
The basic concept of Sound Mapping is creating a picture or “map” of the sounds one hears around them. You’ll sit in silence, often outdoors, for a period of time usually ranging from five to thirty minutes, taking note of the sounds you hear and where you hear them. Some sounds will be immediately evident, for example the sound of waves crashing if you’re sitting on a beach. Others will be intermittent, like a bird occasionally chirping in your backyard, or the voices of hikers that pass by on a trail. Other sounds you might find you become aware of only after listening for some time, like a distant waterfall or the sound of your own breath. And that, friends, is often where the magic happens.
How To:
Are you in? Follow these directions to get started:
Take out a piece of paper and writing utensil and sit comfortably in the spot you plan to map.
Write “me” in the center of the paper and circle it.
As you hear sounds, write them on the map in the place you hear them. For example, if a bird chirps just over your right shoulder, mark it an inch or so to the 4 o-clock of your “me.” If there’s rushing water far, far in front of you, mark it near the top edge of the page. If leaves seem to be rustling all around you, mark them as such.
Keep in mind: there’s no right or wrong way to mark sounds. You might feel called to write such things as “bird chirping,” or go phonetically: “chirp, chirp, chirp.”
Similarly, there are no right or wrong sounds. While we’re often focusing on “nature sounds” you can (and should!) also write in man-made sounds like talking, footsteps, or the honk of a car. After all, those noises are part of the present moment too!
Note: this is a great activity in all seasons. While winter tends to have more silence and fewer sounds, that can actually make it a more impactful experience!
Sound Mapping for Kids:
I love Sound Mapping for myself, but it’s almost more wonderful to introduce the concept to kids, especially for those less “sold” on spending time outside. Because the concept of writing and drawing is familiar to them, and it feels like a game, this activity is a natural gateway for young ones to experience being present in nature. Try it out for five minutes alongside them (everyone should create their own, separate map), and have fun comparing what you heard afterwards!
Sound Mapping without Pen and Paper:
Chances are good you don’t always bring paper and pen with you when spending time outside. That said, you don’t need to let that prevent you from claiming the benefits of Sound Mapping. Want to Sound Map but don’t have the tools? Simply visualize it in your head. Take a seat, close your eyes, and start mentally taking note of all you hear.
Let me know what you think in the Comments section below.
Tried it and liked it? Spread the love by sharing a photo of your work on Instagram, tagging @nattieupnorth. You may even get a re-share!
