SPEND TIME IN NATURE
Putting Yourself First Strategies
THE BENEFITS
Research continues to show the many ways time in nature benefits both physical and mental health:
Reduces Stress: A study found that just 20 minutes in nature can significantly lower cortisol levels, our body’s main stress hormone, improving overall calm and resilience (Hunter et al., 2019).
Enhances Mood and Life Satisfaction: Spending time outdoors has been shown to improve mood and increase feelings of life satisfaction, helping us feel more connected and fulfilled (Capaldi et al., 2015).
Boosts Creativity: Research has also found that exposure to natural environments can enhance creativity and problem-solving skills, as being outdoors encourages fresh thinking (Atchley et al., 2012).
A Mindful Nature Walk
A mindful walk in nature can be a powerful way to find calm, reset, and reconnect with yourself. Beyond just being a breath of fresh air, nature has this incredible ability to anchor us and encourage more grounded, focused responses to whatever life throws our way.
When to use
Feeling Anxious or Overwhelmed: Nature’s calming influence can ease racing thoughts and bring you back to a steady state.
Feeling Frustrated or Irritated: Moving through nature can release pent-up energy and help you feel grounded, giving you the space to process.
Caught in Overthinking: Walking outdoors frees up mental space, often leading to clearer thinking and new ideas.
Experiencing Joy or Contentment: Deepen positive emotions by fully savoring them on your walk, letting the experience enhance your sense of gratitude and connection.
How to Practice a Mindful Nature Walk:
Let this practice be an invitation to connect with yourself in a meaningful way. Whether you’re finding peace in the rhythm of your steps or grounding yourself in the sensations around you, a mindful nature walk offers a gentle reset that’s always within reach.
Find a Peaceful Spot in Nature: Whether it’s a local park, a quiet trail, or any outdoor space that feels safe and calming, find a place where you can walk without distractions.
Set an Intention: Before you start, pause for a moment. Decide to be fully present on this walk, leaving behind any worries or distractions, and allow this time to be yours.
Engage Your Senses: Slowly begin your walk and tune in to your surroundings. What do you see, hear, smell, and feel? Notice the ground under your feet, the sound of birds or wind through leaves, the scent of the earth. Engage fully, letting each sense pull you further into the present.
Focus on Your Breath: Match your breath to your steps, taking slow, deep breaths. If your mind starts to drift, let your breath bring you back to the moment.
Let Nature Guide You: Allow the environment to soften any tension you’re holding. Embrace the peace around you, letting it naturally quiet your mind and fuel the positive emotions emerging.
Incorporating a mindful nature walk into your routine can be a small but meaningful shift toward greater calm, clarity, and emotional well-being. Whether you’re looking to release tension or savor joy, this practice offers an easy way to reconnect with yourself and nature.