Nature is a great way to relieve stress and lift your mood. It helps you gain perspective, calm down, and soothe your nerves. Spend a bit of time each day in nature, paying attention to your breathing and all your senses, and you can tap into this natural form of healing for free. You might visit your garden, a local park, or, if you have more time, venture out to the coast or countryside. If you can’t go outside due to bad weather or a tight schedule, simply sitting by a window and observing nature or closely examining an indoor plant’s colors and textures can be beneficial. The goal is to be as mindful as possible of your natural surroundings.
Start by spending a few minutes taking in the scene. What do you see, hear, and smell? Can you taste the air? How do the ground, grass, and tree bark feel? Are they rough, smooth, soft, or slippery? Close your eyes and focus on the sounds around you. Listen to different noises, like the wind, distant cars, insects, birdsong, or small animals scurrying. Pay attention to the rise and fall of each sound and mentally switch between them.
Now have a seat. Feel your body settling onto whatever you’re sitting on. Let gravity take over and feel a sense of rest. Notice the movement of your breath throughout your body – the front, back, and sides. Observe how your breath constantly changes, similar to the surrounding sounds. Allow any sensations of discomfort in your body to come and go with the passing moments. Try to experience your body and the world around you more fluidly.
Next, stand up and take a short walk. Pay attention to the sensations beneath your feet and the movement of your muscles and joints. Feel the gentle swaying of your limbs. Experiment with walking at different speeds and notice how it feels. Let your breath flow naturally as you move.
While doing this exercise, notice the relationship between sensory awareness and thinking. Do you find you think less when you focus on your senses? If you realize you’ve been caught up in thoughts—maybe rehearsing an argument or worrying—notice how your sensory experience faded into the background while you were lost in thought.