Mindfulness and Birding: Healing in the Present Moment

A sleek Tree Swallow with shimmering blue upperparts, a white underside, and a black mask around its eyes is perched on the corner of a wooden nest box. The background is softly blurred with green foliage. Photo by the author, Karaleah Reichart.

by Karaleah Reichart Bercaw, MS, PhD, LCMHC, NCC, CIMHP

“Life is once. Forever.” — Henri Cartier-Bresson

As a mental health therapist, this quote by the legendary photographer Henri Cartier-Bresson resonates deeply with me. It speaks to the fleeting, irreplaceable nature of the present moment — something that both therapy and mindfulness teach us to honor. In my practice, I often encourage clients to engage in mindful activities as part of their recovery journey. One activity that I consistently recommend — and personally rely on — is birding.

Birding is not just a hobby. For many of us, it is a lifeline. It’s a practice that brings together movement, attention, presence, and wonder — the very elements that make mindfulness such a powerful tool in healing from anxiety, depression, trauma, and chronic stress.

A small songbird with a bright yellow head, bold black throat, white underparts, and black-and-white wings is perched on a tree branch. The bird, a Black-throated Green Warbler, is surrounded by clusters of fresh green catkins and leaves, with a clear blue sky in the background. Photo by author, Karaleah Reichart.

The Healing Power of Mindfulness

Mindfulness, defined by Jon Kabat-Zinn as “paying attention in a particular way: on purpose, in the present moment, and nonjudgmentally,” has been shown to reduce symptoms of anxiety and depression; improve emotional regulation; and increase resilience to stress. Research from Harvard University even suggests that mindfulness can positively alter the structure of the brain, including areas associated with memory, empathy, and stress regulation (Hölzel et al., 2011).

When we engage in an activity that requires our full attention — when the mind and body are both activated and attuned to a single focus — the brain gets a break from the noise of modern life. This is the essence of mindfulness. Because birding is, by its very nature, a mindful activity, it arguably makes everything better, including our brains!

A Black-throated Blue Warbler is mid-song, perched on a lichen-covered tree branch surrounded by lush green leaves. The bird has a deep blue back, black face and throat, and white underparts, captured in a moment of vocalization. Photo by the author, Karaleah Reichart.

Birding as a Mindful Practice

When birding, we become immersed in the world around us. We listen intently for a song in the trees, scan the horizon for a flash of color, and remain still — alert yet calm. In those moments, the mind quiets. We’re not obsessing over yesterday’s worries or tomorrow’s uncertainties. We are simply here, alive and awake to the moment.

Birding activates all five senses, making it an excellent grounding activity. Grounding is a therapeutic technique that helps people stay connected to the present. When we take a deep breath of cool morning air, or notice the vibrant blue of an Eastern Bluebird, or feel the smooth texture of binoculars in our hands, we are anchoring ourselves in reality — in the now.

This presence is especially helpful for those coping with PTSD, chronic anxiety, and depression, where the mind often fixates on the traumas of the past, or fears for the future. When you are birding, there is only what is in front of you — and that is enough.

A brilliant red bird, a Summer Tanager, perches on a mossy, curved branch. Its plumage is entirely vivid red, with a slightly darker hue on the wings and tail. The background is a soft blur of green, suggesting a lush, leafy habitat. The bird’s thick, pale yellow bill stands out against its vibrant feathers. Photo by the author, Karaleah Reichart.

Birding and Disability: A Personal Perspective

As a disabled birder myself, living with chronic pain and autoimmune disease, I know how difficult it can be to feel mindful and grounded while living in a body that can be an ongoing source of struggle. Birding offers me — and many others — a way to reconnect with the joy of being, rather than doing, achieving, or even just surviving . It is one of the few activities where I can be present in my body without judgment, just observation. Birding has helped me find peace in stillness, and meaning in movement, even when that movement is slow and deliberate.

Combining mindful birding with my own therapeutic journey has not only supported my mental well-being — it has enriched the work I do with clients. I’ve seen first-hand how birding can be an accessible and deeply fulfilling practice for individuals from all walks of life to manage personal stressors and day-to-day concerns, including those with chronic mental illness and disabilities.

A striking Red-headed Woodpecker sits atop a weathered wooden post. The bird has a vivid red head, snow-white underparts, and black wings with white patches, shown against a soft-focus green background. Photo by author, Karaleah Reichart.

Final Thoughts

You don’t need to be a seasoned birder or own fancy equipment to reap the mental health benefits of mindful birding. You just need to step outside — or even sit by a window — and notice. 

Listen. 

Look. 

Feel. 

Let the natural world do what it does best: bring you back to yourself.

Because, as Cartier-Bresson reminds us, life is once. Forever.

Let’s not miss it.

________________________________________

References:

• Hölzel, B. K., et al. (2011). "Mindfulness practice leads to increases in regional brain gray matter density." Psychiatry Research: Neuroimaging, 191(1), 36–43.

•Kabat-Zinn, J. (1994). Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life. Hyperion.