INTRODUCTION: DOWN TO EARTH
1 https://www.theatlantic.com/magazine/archive/2017/01/awesomeness-is-everything/508775/ https://www.fix.com/blog/benefits-of-being-near-water/ https://www.sciencedirect.com/science/article/abs/pii/S0272494414000024 https://sites.psu.edu/siowfa15/2015/09/15/watching-the-sunset-can-make-you-happier/ https://www.psychologytoday.com/gb/blog/minding-the-body/201407/how-admiring-the-sunset-changes-you-the-better
2 https://www.childrenandnature.org/about/nature-deficit-disorder/
3 Richardson M, Cormack A, McRobert L, Underhill R (2016) 30 Days Wild: Development and Evaluation of a Large-Scale Nature Engagement Campaign to Improve Well-Being. PLoS ONE 11(2): e0149777. Warber, Sara L et al. “Addressing “Nature-Deficit Disorder”: A Mixed Methods Pilot Study of Young Adults Attending a Wilderness Camp.” Evidence-based complementary and alternative medicine : eCAM vol. 2015 (2015): 651827. doi:10.1155/2015/651827.
4 Peter Wohlleben, The Hidden Life of Trees, 2016, Greystone.
5 Brooks, A. et al. ‘Don’t Stop Believing: Rituals Improve Performance by Decreasing Anxiety’ (Harvard Business School), Jan 2017: http://faculty.chicagobooth.edu/jane.risen/research/Don’t_stop_believing_rituals.pdf Conman, A. ‘Designing personal grief rituals: An analysis of symbolic objects and actions’, Lancaster University Research portal, Death Studies, 19 June 2016: www.research.lancs.ac.uk/portal/en/publications/designing-personal-griefrituals(6f440948-5f38-45aa-bad1-9573ecfad1c3).htm Hobson, N. M. et al. ‘Rituals decrease the neural response to performance failure’, 2017; PeerJ, e3363, doi: 10.7717/peerj.3363 Neal, D. et al. ‘How do people adhere to goals when willpower is low?: The profits and pitfalls of strong habits’, American Journal of Personality and Social Psychology, Jun 2013; 104(6): 959-75: doi 10.1037/a0032626 Norton, M. and Hino, F. ‘Rituals alleviate grieving for loved ones, loves and lotteries’, Journal of Experimental Psychology, Feb 2014; 143(1): 266-72: doi:10.1037/a0031772. Epub 11 Feb 2013; l
6 www.scientificamerican.com/article/why-ritualswork/; www.bakadesuyo.com/2015/10/ritual/
7 As much as possible I have tried to provide footnotes to studies and references used for each ritual. However, please be aware that scientific research changes over time and it’s possible that ideas or research may be connected to incorrect or out-of-date sources and/or credit not given when it should be. If you feel either to be the case please do email me at angeltalk710@aol.com and I will do my best to correct the issue.
RITUAL 1: SEE GREEN
8 https://www.theguardian.com/lifeandstyle/2008/jul/06/healthandwellbeing.relaxation31 https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0101651 Azeemi, Samina T Yousuf, and S Mohsin Raza. “A critical analysis of chromotherapy and its scientific evolution.” Evidence-based complementary and alternative medicine : eCAM vol. 2,4 (2005): 481-8. doi:10.1093/ecam/neh137 https://pdfs.semanticscholar.org/1df7/c9d7780e9cfed3c538dcfa00a81e4b2d07d9.pdf
9 https://healthpsych.psy.vanderbilt.edu/color_therapy.htm [URL inactive] Lam, RW et al. “A controlled study of light therapy for bulimia nervosa”, Am J Psychiatry. 1994 May;151(5):744-50. Oren, DA et al. “Treatment of seasonal affective disorder with green light and red light”, Am J Psychiatry. 1991 Apr;148(4):509-11.
10 https://www.telegraph.co.uk/men/active/10568898/Sports-visualisation-how-to-imagine-your-way-to-success.html
RITUAL 2: PLANTING SEEDS
11 Edward O. Wilson, Biophilia, Harvard University Press. ‘The biophilia hypothesis.” Encyclopædia Britannica. Encyclopædia Britannica Ultimate Reference Suite. Chicago: Encyclopædia Britannica, 2014.
12 https://www.fastcompany.com/3021742/want-to-be-more-productive-buy-some-desk-plants https://www.sciencedirect.com/science/article/abs/pii/S0272494410001027?np=y https://journals.sagepub.com/doi/abs/10.1177/0013916513499584
13 Park, SH and Mattson RH. “Ornamental indoor plants in hospital rooms enhanced health outcomes of patients recovering from surgery”, J Altern Complement Med. 2009 Sep;15(9):975-80. doi: 10.1089/acm.2009.0075. http://www.bbc.com/earth/story/20160420-how-nature-is-good-for-our-health-and-happiness Lee, MS. et al. “Interaction with indoor plants may reduce psychological and physiological stress by suppressing autonomic nervous system activity in young adults: a randomized crossover study”, J Physiol Anthropol. 2015; 34(1): 21.
14 Lambert, GW et al. “Effect of sunlight and season on serotonin turnover in the brain”, The Lancet, 360:1840-1842, December 7, 2002.
RITUAL 3: LIGHT UP
15 Stothard EL, et al. “Circadian Entrainment to the Natural Light-Dark Cycle across seasons and the weekend”, Current Biology, Elsevier, 20 Feb 2017.
16 https://www.nhs.uk/live-well/healthy-body/how-to-get-vitamin-d-from-sunlight/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4143492/) & (Miquel Porta (3 July 2008). Miquel Porta (ed.). Dictionary of Epidemiology, 2014, Oxford University Press. p. 179
17 https://www.nhs.uk/conditions/seasonal-affective-disorder-sad/
18 https://www.srs.fs.usda.gov/pubs/ja/2011/ja_2011_larson_001.pdf https://www.nhs.uk/common-health-questions/lifestyle/are-sunbeds-safe/ https://www.sciencealert.com/vitamin-d-tablets-may-be-worse-for-you-then-nothing-at-all https://www.france24.com/en/20181010-has-world-gone-mad-mental-health-disorders-rise-every-country-globally) http://coolcosmos.ipac.caltech.edu/ask/7-How-hot-is-the-Sun-
RITUAL 4: HEALING HERBS
19 https://www.medicalnewstoday.com/articles/323556.php
20 https://www.google.co.uk/amp/s/www.history.com/.amp/news/spices-of-life-in-ancient-egypt
21 https://apps.who.int/iris/bitstream/handle/10665/254610/WHO-MSD-MER-2017.2-eng.pdf;jsessionid=3C066D350D7C8E8630F9F3DF6844E976?sequence=1
22 Lee IS, et al. “Effects of lavender aromatherapy on insomnia and depression in women college students”, Taehan Kanho Hakhoe Chi. 2006. Moss, Mark, and Lorraine Oliver. “Plasma 1,8-cineole correlates with cognitive performance following exposure to rosemary essential oil aroma.” Therapeutic advances in psychopharmacology vol. 2,3 (2012): 103-13. doi:10.1177/2045125312436573 Moss, M, et al, “Modulation of cognitive performance and mood by aromas of peppermint and ylang-ylang”, Int J Neurosci. 2008 Jan;118(1):59-77. https://www.onegreenplanet.org/natural-health/8-incredible-health-benefits-thyme/
RITUAL 5: CRYSTAL POWER
23 https://www.livescience.com/40347-crystal-healing.html
RITUAL 6: GIVING THANKS
24 https://www.theatlantic.com/health/archive/2014/03/science-compared-every-diet-andthe-winner-is-real-food/284595/
25 Katz, D.L. and Meller, S. “Can we say what diet is best for health?” Annual Review of Public Health 2014 35:1, 83-103. D.L. Katz1,2 and S. Meller2 Prevention Research Center, Yale University School of Public Health, Griffin Hospital, Derby, Connecticut 06418; email: david.katz@yale.edu Yale University School of Medicine, New Haven, Connecticut 06510
26 https://www.npr.org/sections/thesalt/2016/02/18/467136329/is-organic-more-nutritious-new-study-adds-to-the-evidence
27 https://www.human.cornell.edu/pam/outreach/upload/family-mealtimes-2.pdf
28 https://psycnet.apa.org/record/2007-12619-004
RITUAL 7: FRUIT MANDALAS
29 https://www.nytimes.com/1998/01/05/nyregion/tibetan-mandala-shimmers-and-is-gone.html
30 Kristeller JL, et al. “Mindfulness-based eating awareness training for treating binge eating disorder: the conceptual foundation”, Eat Disord. 2011 Jan-Feb
RITUAL 8: A BREATH OF FRESH AIR
31 https://www.nhs.uk/news/mental-health/green-exercise-and-mental-health/
32 https://www.telegraph.co.uk/health-fitness/body/why-fresh-air-is-the-best-medicine/
33 https://www.health.harvard.edu/mind-and-mood/relaxation-techniques-breath-control-helps-quell-errant-stress-response
RITUAL 9: CLOUD-WATCHING
34 https://news.harvard.edu/gazette/story/2018/04/harvard-researchers-study-how-mindfulness-may-change-the-brain-in-depressed-patients/ https://news.harvard.edu/gazette/story/2018/04/less-stress-clearer-thoughts-with-mindfulness-meditation/
35 https://scienceline.org/2016/06/watching-the-clouds-go-by/ https://cloudappreciationsociety.org/
RITUAL 10: NATURAL ACOUSTICS
36 https://www.health.com/stress/why-nature-sounds-are-relaxing https://www.sciencedaily.com/releases/2017/03/170330132354.htm
37 https://www.takingcharge.csh.umn.edu/how-does-nature-impact-our-wellbeing
38 Gould van Praag, C., Garfinkel, S., Sparasci, O. et al. Mind-wandering and alterations to default mode network connectivity when listening to naturalistic versus artificial sounds. Sci Rep 7, 45273 (2017) doi:10.1038/srep45273.
RITUAL 11: STAR-GAZING
39 https://www.psychologytoday.com/gb/blog/the-athletes-way/201704/the-power-awe-star-is-born-images-and-the-small-self
40 https://news.uci.edu/2015/05/19/awe-promotes-altruistic-behavior-uci-led-study-finds/
RITUAL 12: MAKING SENSE
41 https://www.sciculture.ac.uk/project/rethinking-the-senses/
42 Baus, Oliver and Bouchard, Stéphane. (2016). “Exposure to an unpleasant odour increases the sense of Presence in virtual reality”, Virtual Reality. 21. 10.1007/s10055-016-0299-3.
43 https://www.wbur.org/commonhealth/2018/04/06/harvard-study-relax-genes) Rudd M., Vohs K. D., Aaker J. (2012). Awe expands people’s perception of time, alters decision making, and enhances well-being. Psychol. Sci. 23 1130–1136. 10.1177/0956797612438731.
RITUAL 13: PICTURE THIS
44 https://www.gsma.com/mobileeconomy/wp-content/uploads/2018/05/The-Mobile-Economy-2018.pdf
45 Henkel LA.. “Point-and-shoot memories: the influence of taking photos on memory for a museum tour”, Psychol Sci. 2014 Feb;25(2):396-402. doi: 10.1177/0956797613504438. Epub 2013 Dec 5.
RITUAL 14: GROWING ROOTS
46 https://memoori.com/learning-from-nature-to-develop-advanced-workplace-building-urban-networks/
47 https://www.nationalgeographic.com/environment/global-warming/deforestation/
48 Park, BJ, et al. “The physiological effects of Shinrinyoku (taking in the forest atmosphere or forest bathing): evidence from field experiments in 24 forests across Japan”, Environ Health Prev Med. 2010.
49 Goyal M, Singh S, Sibinga EMS, et al. “Meditation Programs for Psychological Stress and Well-being: A Systematic Review and Meta-analysis,” JAMA Intern Med. 2014;174(3):357–368.
RITUAL 15: MOON-BATHING
50 https://www.abc.net.au/science/articles/2012/03/27/3464601.htm [3] (n.d.) Retrieved from http://www.naturalbodyhealing.com/how_sun_and_moon_affect_us.html
51 /www.spiritualresearchfoundation.org/spiritual-problems/effects-of-nature-and-environment/new-full-moon-effects/
52 You may want to seek out one of my (Theresa Cheung) titles, The Moon Fix, 2020, Quarto Books.
RITUAL 16: SUNRISE, SUNSET
53 Jia Wei Zhang, Ryan T. Howell, Ravi Iyer, “Engagement with natural beauty moderates the positive relation between connectedness with nature and psychological well-being”, Journal of Environmental Psychology, Volume 38, 2014 https://whatisintheair.com/2019/04/the-sunrise-sunset-experiment https://www.psychologytoday.com/gb/blog/minding-the-body/201407/how-admiring-the-sunset-changes-you-the-better
RITUAL 17: BIRD-WATCHING
54 https://news.harvard.edu/gazette/story/2018/04/harvard-researchers-study-how-mindfulness-may-change-the-brain-in-depressed-patients/
55 https://www.consumeraffairs.com/news/the-mental-health-benefits-of-bird-watching-022717.html
56 https://academic.oup.com/bioscience/article/67/2/147/2900179
RITUAL 18: BRING OUT YOUR INNER ANIMAL
57 Engelman, SR. “Palliative Care and the Use of Animal-assisted Therapy”, Omega (Westport). 2013;67(1-2):63-7.
58 https://www.heritage.org/crime-and-justice/report/prisoners-dogs-training-and-rehabilitation
59 http://www.scas.org.uk/wp-content/uploads/2013/03/JOURNAL_AUT09_AUTISM.pdf
60 https://www.webmd.com/depression/features/pets-depression#1
61 Westgarth, Carri et al. “I Walk My Dog Because It Makes Me Happy: A Qualitative Study to Understand Why Dogs Motivate Walking and Improved Health.” International journal of environmental research and public health vol. 14,8 936. 19 Aug. 2017, doi:10.3390/ijerph14080936.
62 If you would like to ask any questions about animal meditation, visit animalmeditations.com or, if you are interested in working with your animals for healing and personal growth, contact: Animal Tranquillity www.animaltranquillity.co.uk / tinaread@ymail.com Facebook: Tina Read, Animal Tranquillity
RITUAL 19: WALKING BAREFOOT
63 Chevalier, Gaétan et al. “Earthing: health implications of reconnecting the human body to the Earth’s surface electrons.” Journal of environmental and public health vol. 2012 (2012): 291541. doi:10.1155/2012/291541
64 Chevalier, Gaétan et al. “Earthing: health implications of reconnecting the human body to the Earth’s surface electrons.” Journal of environmental and public health vol. 2012 (2012): 291541. doi:10.1155/2012/29154. Oschman, James L et al. “The effects of grounding (earthing) on inflammation, the immune response, wound healing, and prevention and treatment of chronic inflammatory and autoimmune diseases.” Journal of inflammation research vol. 8 83-96. 24 Mar. 2015, doi:10.2147/JIR.S69656
RITUAL 20: FOREST-BATHING
65 https://www.natureandforesttherapy.org/about/science https://www.sciencedirect.com/science/article/pii/S0378874115302907
66 https://www.npr.org/sections/health-shots/2017/07/17/536676954/forest-bathing-a-retreat-to-nature-can-boost-immunity-and-mood
67 Dr Qing Li, Forest Bathing: How trees can help you find health and happiness, 2018, Penguin.
68 https://www.businessinsider.com/japanese-forest-bathing-can-improve-health-happiness-2018-4?r=US&IR=T
69 www.forestschools.com/www.freeforestschool.org
71 www.english-heritage.org.uk
RITUAL 21: MERGING WITH THE WATER
72 https://www.huffpost.com/entry/living-by-ocean-health_n_3516918 https://pubs.acs.org/doi/abs/10.1021/es903183r https://www.lifehack.org/424336/science-explains-how-staying-near-water-can-change-our-brains
73 https://globalnews.ca/news/4320204/lake-water-mental-health-blue-space/
74 https://www.apa.org/pubs/journals/releases/psppspi0000018.pdf
75 https://www.psychologytoday.com/gb/articles/200109/waters-wonders