The Breath the Waterfall Taught Me — Living “Here and Now”

🌙 Breath of Nature, and Me 🌙

In Québec City, Canada,

I tried the ZIPLINE over Montmorency Falls.

The moment the wind and mist touched my face,

the light began to shimmer —

and my breath deepened again.

For a brief second,

“Here and now”took on a quiet shape.

In that single breath,
the feeling of being alive
opened gently in my chest.

Sometimes, nature lowers the volume

of the voice inside our mind —

and softly reminds us

that it’s okay to take a step forward,

just as we are.

⸻

To the sound of the waterfall,

I took one slow breath.

Carrying a little fear with me,

I exhaled once,

and the wind and mist

opened up the scenery before me.

We are always

“enough” as we are —
but “not yet” doesn’t have to mean lack.
It can also be a shape of hope with room to grow.

(Dweck)

Both the person I am now

and the one I am becoming —

I want to hold them gently,

and look forward to what’s ahead.

🕊️ Gentle Learnings (soft evidence)

• Research shows that being in touch with nature

  can calm the mind and ease feelings of loneliness

  by restoring a sense of connection （Keltner & Haidt）。

• Experiencing the vastness of nature

  can make time feel slower

  and soothe stress responses (Rudd et al.).

• Seeing challenges through curiosity rather than fear

  has been linked to higher resilience（Blascovich & Mendes）。

🕊️ Today’s Tiny Practice (3 minutes)

A｜Breathing with sound (1 min)

Listen to the rhythms of nature —

waterfalls, wind, or rain.

Inhale for 4 counts, exhale for 6 —

repeat three times.

→ This helps calm the nervous system

and improve focus (supported by physiological findings).

B｜Noticing small courage (2 min)

Write down one moment

you showed a little courage today.

Examples:

took a new path,

started a conversation,

raised your hand.

→ Making your effort visible

can strengthen self-efficacy —

the belief that “I can act” (Bandura).

🕊️ A Small Afterword

The water’s rush, the breath’s pause—
here and now felt close again.

Let things unfold at your own pace 🤍

What I share here are small,

research-informed hints 🤍

Effects differ from person to person.

Stay within what feels gentle,

in your own time.

When your heart feels heavy,

choose what feels most fitting and gentle for you.

— a quiet moment,

time in nature,

a gentle word to yourself,

and—if your heart leans that way—

time with someone you trust.

On low-energy days,

it’s okay to simply rest today.

A small step is enough—

stillness is a kind of care.

The time you spent reading this is a gentle moment, too 🌿

I’m also slowly sharing pieces on YouTube—

your quiet support truly encourages me 🤍

If this post felt like a soft breath of calm,

I’d be happy if you save or share it on Instagram 🌿