We all have those times when the world feels overwhelming – our days are busy and our minds caught up thinking about the past or planning for the future. Spending time connecting with the natural world can do wonders in helping us relax and be more in the present.
Here are practical ways to tune into nature, whether you're in the forest, a local park or even indoors.
Look for the rainbow
Many of us walk through nature without truly noticing its colours. But if you look closely, you’ll find every colour of the rainbow. Next time you're outdoors - walking, running or just sitting peacefully - look around and see how many colours you can spot.
Backed by science
Research shows that people relax and recuperate more when seeing greens and blues in the natural world. If you're not able to get outside, you can test this theory using our virtual forest bathing gallery.
Move in a mindful way
It's no secret that exercising is good for us, and being active outdoors can feel easier and more enjoyable than exercising indoors.
Giving full attention, in a non-judgemental way, to the way we're moving can help us get more enjoyment out of being active. Try noticing:
- the feeling of your body moving.
- the breeze against your skin.
- the different textures on the ground or nearby surfaces.
Looking for inspiration? Discover more in our mindful ways to move blog, including an uplifting guided forest yoga video.
Practice a visualisation exercise
Can’t get to the forest? Connect with nature through a grounding exercise instead.
Let your shoulders, neck and forehead relax as you release any tension. Slowly start breathing in and out, imagine yourself standing among the trees and follow these five steps:
- name five things you can see.
- imagine four different forest sounds.
- notice three different textures.
- breathe in deeply through your nose and identify two scents.
- end with a longer out-breath and name one thing you can taste.
To help with the visualisation, transport yourself to the forest with our 360-degree forest video playlist.
Listen to the forest
Forest listening is the simple act of connecting with nature through listening to the sounds of the forest. And since research has shown that hearing the sounds of natural landscapes can enhance our mood, improve cognitive function and decrease stress and pain, it seems like a great way to tune in to the world around you.
Top tips for forest listening
- Find a comfortable spot outside, sit down and take deep breaths as you tune in to nature.
- Take a listening walk in each of the seasons and see how sounds change.
- Seek out the sound of running water. There are plenty of streams, ponds and lakes in many of the nation's forests.
- Too far from the forest? Listening to natural sounds in an urban environment - and even nature sounds playlists - are still beneficial.
Visit the forest
Tuning into nature doesn't always require long walks and picture-perfect scenery. Small moments of noticing colour, movement and sound in nature can help us feel calmer, more grounded and connected to the world around us.
When you're ready to explore further, search for a forest near you and get ready for a day in the great outdoors.
