Many of us feel great after spending time outdoors—and it's not all in our heads. Psychological research shows that spending time in nature can both sharpen your mind and improve your mental health. Pair spending time outdoors with mindfulness—practices that help you pay attention to the present rather than dwelling on the past or worrying about the future—and you've got a winning combination.
Here, we'll explore some of the ways you can practice mindfulness outdoors to support positive mental health and, in some cases, get your heart pumping as your lungs fill with fresh air.
Outdoor yoga and meditation
Yoga and meditation both have myriad health benefits, including the ability to lower your blood pressure, brighten your moods, and boost your energy levels.
Taking yoga outdoors can be a fun and relaxing way to center yourself, get a great workout, and enjoy the benefits of nature. In many areas, yoga studios offer outdoor classes when the weather permits. If you live in an area without this option, or you'd rather not pay for a yoga class, simply take your mat (or a towel) and your phone or tablet to a flat area outdoors. Stream one of the many free yoga classes available on YouTube, and don't forget to spend a few minutes in meditation before and after your practice.
Mindful gardening
Getting your hands dirty—literally—can help you connect with nature while you beautify your space.
Follow these simple steps to begin a mindful gardening practice:
- Set your intention: Before you begin, take a moment to set an intention for your gardening session. This could be to relax, to enjoy nature, or simply to care for your plants.
- Engage your senses: Gardening is a sensory-rich activity. Feel the soil between your fingers, smell the flowers, and taste any edible plants or herbs. Engaging your senses can help you stay grounded in the present moment. When your mind wanders (and it will!) simply remind yourself to return to the present.
- Breathe deeply: As you work in the garden, take deep, mindful breaths.
- Move deliberately: Avoid rushing through tasks. Instead, move slowly and mindfully, paying attention to each action you take, whether it’s planting seeds, watering plants, or pulling weeds.
- Practice gratitude: Be grateful for the time you spend in the garden and for the opportunity to connect with nature, and for any fruits or vegetables you're able to enjoy as a result of your hard work.
Beach meditation and mindful listening
If you have access to a beach (the edge of a lake or a river bank works too!), try engaging in meditation and mindful listening. Find a quiet area, sit or lie down, focus on your breath, and listen to the rhythm of the waves and the sounds of the birds. Take time to think about all that you're grateful for.
Journaling in nature
Journaling can help you get in touch with your true self. Whether you're looking to process feelings, get motivated, or ponder your future, journaling can help to provide reflection, clarity, and presence.
When you take journaling outdoors, you're getting even more benefits, including:
- Reduced digital distractions
- Enhanced sensory experience
- Tranquil environment for reflection
- A sense of grounding as you notice the sights and sounds around you
- Enhanced creativity and ability to get into a flow state
Taking your journal to a secluded area off of your favorite trail can be a great way to get away from it all, but you don't have to put in that kind of time to get the benefits of journaling in nature. Simply relaxing in your own backyard, taking your journal to a local park, or sitting on your porch or balcony with your journal in hand can all give you a break from the hustle and bustle of the day to fully focus on your thoughts.
A helpful tip if you're not sure how to get started with journaling: Simply write "I don't know what to write." Often, once you get the first sentence out of the way, it's easier to get moving. There's no need for perfect grammar, great handwriting, or publish-worthy prose. Simply getting your feelings out of your head and onto paper can help to clear the mind.
Mindful walking in nature
The benefits of walking are numerous—from boosting your immune function to counteracting genes that are associated with weight gain, it's tough to find another exercise that melds accessibility and effectiveness so well. When you take your walks out into nature, you'll have the chance to be with your thoughts while also getting the benefit of engaging in physical activity, which can make it easier to work through thoughts that make you feel anxious, sad, or worried.
When you're walking in nature, it's a good idea to pack a snack and a bottle of water—but consider leaving your earbuds at home. Enjoying the sounds of nature without the distraction of a podcast or music can provide the tranquil environment that you need to feel relaxed and centered.
Outdoor mindfulness: making the most of your summer
Combining outdoor activities with mindfulness can be the perfect way to enjoy all that summer has to offer. Whether you choose to relax on the beach or get out for a walk while you're listening to the sounds of the forest, be sure to pencil in a few times each week to connect with nature.
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