A nature-based exercise to help de-stress and ground you in the moment

This exercise invites you to step outside into nature and spend 5-8 minutes (or longer if you wish) in the present moment. Being fully in the present moment puts a stop to those anxious and stressed feelings; anxieties and stresses anticipate things that you worry or are convinced might happen at some point in the coming hours, days, weeks or even years.

Experiencing the world through your 5 senses allows you to anchor yourself in the moment where your worries and concerns live only in the imagination and at a future time. So take a moment to tune in to your senses. What are you seeing, hearing and touching, in particular? Spend a few minutes noticing and savouring what you’re experiencing. Now that Spring is here, so much is happening in the natural world – it may not be too difficult to become really immersed in the experience. Soak it all up, enjoy the moment.

Now close your eyes and tune in to what is happening in your body, heart and mind. You may notice that your experiences spark memories and images (often positive) which may then prompt certain feelings and emotions within you. Stay with them - give them space. Now move on to your body - are there any areas of your body where you’re holding tension or pain? Are there any areas that feel warm or cool, energised or numb? How is your breathing – fast and shallow or slow and deep? Is there any part of you that has an impulse to move? Don’t change anything right now, just notice.

Do you notice that your inner and outer landscapes often work in parallel to and influence each other. Enjoy the exploration.

To finish, find a word or phrase that sums up your experience of the exercise. Open your eyes and give yourself a pat on your back for allowing your body, heart and mind to take a mini-break from stress. Let yourself return to the experience over the course of the day and see what you notice in yourself. If you are someone who journals, spend a few moments recording your experience with words and/or mark making (using colours, shapes, maybe images) to reflect how you felt and are feeling right now.

Tomorrow you can try it all over again; do you notice any differences in your experiences this time? The more you do this exercise, the more you will learn about yourself and what is important for you. And you will gain the benefit of keeping the anxieties at bay, at least for a while.