14 Oct Reconnect with Mother Nature: Mindful Practices for Better Mental Health

Take a moment to think about your everyday routine. How often do you pause to observe your surroundings? Whether you live in a bustling city, a quiet suburb, or somewhere in between, nature offers powerful benefits for your mental health—if you take the time to notice.

Look around right now. What do you see? Hear? Feel on your skin? This simple act of observation is a mindful practice that can bring calm and clarity, no matter where you are.

The Power of Nature and Mindfulness

Mindfulness has been a cornerstone of my work. I teach it daily in my role as a school psychologist, with staff, students, and families. I also incorporate it into my private practice with children and adults.

Personally, I aim to practice mindfulness for at least 10 minutes a day (okay, maybe 5–7 minutes most days). But even as someone who teaches mindfulness, I sometimes forget to pause and truly connect with my surroundings.

My Weekend Mindful Escape

Recently, I escaped the city for a 48-hour camping trip in upstate New York with my husband. Just us, a fire, good food, a book, and a waterfall. The experience reminded me of the simple joys of connecting with nature.

At first, I struggled to block out the distant hum of highway traffic. But as I shifted my focus to the rustling leaves, chirping birds, and the smell of the fire pit, I felt my nervous system begin to relax.

The turning point came when I set down my book, put away my phone, and truly embraced the natural world around me. Yoga poses under the sun, the earthy scent of the woods, and the flutter of a butterfly became my anchors. These moments of pure presence were the highlight of my weekend—and a reminder of how powerful nature can be for mental health.

Why Reconnecting with Nature is Essential for Mental Health

Research shows that exposure to nature can activate your parasympathetic nervous system (the “rest and digest” state) and calm the body’s fear response. A study published in the Natural Medicine Journal even found that simply viewing pictures of green spaces can lower stress levels after a stressful situation (Beil, 2016).

Whether you live in a city or the countryside, there are no excuses. You can experience the benefits of nature through intentional pauses, even if you’re just looking at photos of natural settings.

Simple Mindful Practices You Can Try Anywhere

If mindfulness feels abstract or out of reach, start small. Here’s a quick guide:

• Pause with Intention

Make the choice to pause and notice your surroundings.

• Start with 2 Minutes

Begin small and gradually increase your practice.

• Focus on One Sense

Choose one sense—sight, sound, touch, or your breath—and pay attention to it fully.

• Redirect When Your Mind Wanders

Your mind will wander—that’s normal! Gently guide your focus back without judgment.

• Repeat Whenever Possible

Look for opportunities to practice mindfulness throughout the day.

• Try It in Nature

While mindfulness can be practiced anywhere, connecting with nature can enhance the experience.

Nature offers a powerful way to reconnect with yourself and improve mental health. Whether you’re surrounded by green spaces or urban landscapes, mindfulness can help you pause, reset, and find peace in the moment.

Have you tried mindful practices in nature? Share your experience or tips in the comments below!