Mindfulness in nature

Doing mindful activities in green spaces can do wonders for your mental health, and you don’t need to live in the countryside to try it out. Your local park or garden are great spots for practising mindfulness in nature. From meditating to forest bathing, read on for some things you can do outside to feel more grounded.

Outdoor meditation

Nature and meditation often go hand in hand. From a gentle breeze to tuneful birdsong, the natural world provides a calming backdrop for meditation.

Want to try some mindfulness outdoors? First, find somewhere quiet and comfy. The shade of a leafy tree or a grassy patch are peaceful places for a mindful moment. You can stand or sit, whatever feels right for you, then relax your body by taking some deep breaths. This is when you start to focus on how nature is engaging your senses. That could be the sound of a trickling stream or the smell of a fragrant rose bush. Don’t worry if other thoughts keep popping up. Just acknowledge them, then let them pass and shift your mind back to the present.

With some patience and practice, outdoor meditation can help you clear your mind and reduce stress levels by connecting with nature.

Forest bathing

Japan originally introduced forest bathing, or shinrin-yoku, as a national health programme in 1982 to help ease the stress of workers. This was because they found that spending time in forests had a relaxing impact, and breathing in phytoncides, a chemical released by trees, reduced levels of stress hormones in the body. ^{Footnote [1]}   

Forest bathing is exactly what it sounds – quite literally immersing yourself in nature. And it doesn’t involve exercise. You simply enjoy being outside, usually in a forest or wooded area, and observe what you can see, hear, smell and feel. This helps you to slow down and ground yourself in the moment.

If you want to try forest bathing, it’s a good idea to take your time to meander through the trees so you can really take in what’s around you. And maybe put your phone on ‘do not disturb’ to avoid any digital distractions.

Deep breathing

Breathing is something that comes naturally, we don’t even have to think about it. But doing some intentional breathing exercises can make you feel more centred and relaxed. And paired with nature, breathwork is a useful mindfulness tool to have up your sleeve for when you feel overwhelmed.

There are lots of different deep breathing exercises you can do in nature. For example, there’s diaphragmatic breathing, where you inhale deeply through your nose to fill your abdomen with fresh air, then exhale slowly out your mouth. By deepening your breaths and engaging your diaphragm, it can help to alleviate stress and slow your heart rate down. It’s even more relaxing to use the soothing sounds of nature around you to guide the rhythm of your breathing.

Mindful walking

When it comes to outdoor mindfulness activities, going for a walk is an easy one to factor into your daily routine. It’s quite literally a walk in the park. But instead of listening to your favourite podcast or scrolling on social media, try focusing on what’s around you.

Mindful walking is about taking in your surroundings and noting how your body feels. That might be the cool air on your skin or your heart rate changing with your pace. You could even sync up your footsteps with your breathing to keep your attention in the present. And if you find yourself wondering what to have for dinner, just gently guide your mind back to the sensations in your body.

When you go for a mindful walk, you might find that it helps to regulate your emotions and shift your perspective on a situation if you’re stuck in a loop of negative thinking. You might also unlock a solution to a problem that’s been bothering you.