When you step into the wild, whether its hiking a ridgeline, exploring coral reefs, or simply looking up at the sky, something profound happens inside your brain. Your focus softens, your nervous system steadies, and your awareness expands. Psychologists call this state soft fascination—a calm, alert attention that restores mental clarity and opens the doorway to awe.

In this episode, Dr. Meredith Calvert explores the neuroscience of soft fascination, how it differs from mindfulness meditation, and why both are essential for a balanced, resilient mind.

Drawing from yoga philosophy, Attention Restoration Theory, and her own experiences teaching underwater and on mountaintops, Meredith reveals how nature helps us rewire the brain for presence, creativity, and joy.

You’ll also learn a simple breathwork practice to deepen your connection with the natural world—no matter where you are—and how to cultivate that same wild calm in daily life.

If your brain runs faster than your breath, this one’s for you.

Mentioned in this episode:

• Get more peace: Micromoments of Peace (free guide): 10 simple ways to create calm and presence in your day ⁠https://meriyoga.org/micromoments⁠

• • Come with me on retreat: SacredCalm Yoga + Hiking Retreat (May 2026): an immersive journey to reconnect with nature and slow time on the California coast ⁠https://meriyoga.org/sacredcalm_2026⁠
  • Follow me on Instagram: ⁠@meriyogasf ⁠

Time stamps:

00:00 intro

02:10 Soft fascination

04:20 Dhyana- 7th limb of yoga

04:50 Default Mode Network (DMN)

05:10 Attention Restoration Theory

06:20 Mindfulness meditation

07:00 Dharana- 6th limb of yoga

08:10 Mindfulness-based stress reduction (MBSR)

09:10 Analogy: Power vinyasa vs. restorative yoga

10:00 Pranayama- 5th limb of yoga

10:30 Breathwork or pranayama practice: Ujjayi breathing or ocean breath

12:30 Neuroscience of breathwork and the parasympathetic nervous system activation

12:40 Respiratory vagal nerve stimulation and the vagus nerve

13:50 Stargazing

14:40 Summary

15:10 Wrap up and SacredCalm invitation

Scientific references:

• Pham TP & Sanocki T. Human Attention Restoration, Flow, a n d Creativity: A Conceptual Integration. J Imaging. 2024 Mar 29;10(4):83

• McDonnell, A.S., Strayer, D.L. Immersion in nature enhances neural indices of executive attention. Sci Rep 14, 1845 (2024)

• Williams, KJH, Lee, KE, Hartig, T., et al. Conceptualising creativity benefits of nature experience: Attention restoration and mind wandering as complementary processes, J. Exp. Psych. 2018 (59), 36-45,

• Garrison KA, Zeffiro TA, Scheinost D, et al., Meditation leads to reduced default mode network activity beyond an active task. Cogn Affect Behav Neurosci. 2015 Sep;15(3):712-20.

• Niazi AK, Niazi SK. Mindfulness-based stress reduction: a non-pharmacological approach for chronic illnesses. N Am J Med Sci. 2011 Jan;3(1):20-3.

• Gerritsen RJS, Band GPH. Breath of Life: The Respiratory Vagal Stimulation Model of Contemplative Activity. Front Hum Neurosci. 2018 Oct 9;12:397.

• Colzato, LS., Szapora A, Hommel, B. Meditate to Create: The Impact of Focused-Attention and Open-Monitoring Training on Convergent and Divergent Thinking. Front. Psych. 2012, 3.

• Lippelt DP, Hommel B, Colzato LS. Focused attention, open monitoring a n d loving kindness meditation: effects on attention, conflict monitoring, and creativity - A review. Front Psychol. 2014 S e p 23;5:1083.