Spending time in nature is a fantastic way to reduce stress and boost your mood. It helps you put things in perspective, calm down when angry, and soothe your nerves. Just a bit of time each day surrounded by nature can provide natural healing without any cost. You don’t need to go far—even a garden, a nearby park, or an open space will do. If you have the time, a trip to the seaside or countryside can be even more refreshing. But if going outside isn’t an option, whether due to bad weather or a busy schedule, you can simply look out the window or focus on an indoor plant, paying attention to its colors and textures. The key is to be mindful and immerse yourself in your surroundings.
Start by quietly absorbing the scene around you. What can you see, hear, and smell? Can you taste the air? How do things feel to the touch—are they rough, smooth, soft, or slippery? Close your eyes and focus on what you hear. Can you pick out the sound of the wind, distant traffic, insects, or birds? Try to notice each sound individually and how they ebb and flow.
Next, take a moment to sit down. Feel your body settle into the seat, park bench, or wherever you’re resting. Let gravity take over and notice the sensation of resting. Pay attention to your breath and how it moves through your body, changing with each moment. Notice any physical discomfort and allow it to come and go, aiming for a fluid experience of both your body and the environment.
Then, stand up and take a short walk. Focus on the sensations under your feet and the movement of your muscles and joints. Feel the gentle sway of your limbs as you walk. Try walking at different speeds and notice how it affects you. Let your breath flow naturally as you move.
While doing this exercise, observe the relationship between sensory awareness and thinking. Do you find that you think less when you’re fully engaged with your senses? If you realize you’ve been lost in thought, perhaps worrying or rehearsing an argument, notice how your sensory awareness faded into the background while you were preoccupied.
Practicing these mindful techniques in nature can be deeply restorative and grounding.