Karina Jaskova is a Nature-Based Therapist, Certified Clinical and Health Psychologist, and Cognitive-Behavioral Therapy specialist with over a decade of experience. She is the co-founder of the Society of Nature-Based Therapy Latvia and the heart behind the platform Whisper of the Earth.
Have you ever felt a sense of calm or clarity after a walk in the woods or sitting by the sea? That is not a coincidence—nature has a unique ability to heal and restore. But what if those moments could grow into a practice that not only enhances your mental well-being but also supports the health of the natural world? This guide invites you to take the first steps in creating a healing connection with nature, benefiting both yourself and the planet.
The essence of nature-based therapy
Nature-based therapy, also known as Nature Therapy or Ecotherapy, is a structured form of psychotherapy that empowers individuals to reconnect with nature, fostering mental well-being and nurturing a healthier relationship with the environment. While guided by a trained therapist in formal nature-based therapy, the healing benefits of reconnecting with nature can also be experienced independently through meaningful interactions with the natural world. These activities not only strengthen our mental and physical health but also cultivate a profound sense of care and responsibility for the Earth. As this connection deepens, it creates a harmonious cycle—nature supports our healing, and we, in turn, feel inspired to protect and nurture the planet we all share.
Key theories behind nature-based therapy
Nature’s power to heal mind and body is backed up by several key theories. The Biophilia Hypothesis by E.O. Wilson suggests we are biologically programmed to connect with nature and other living things because it’s essential for our health and survival. Stress Reduction Theory by Roger Ulrich shows being in natural environments reduces stress, relaxation and physical healing. The Attention Restoration Theory by Kaplan and Kaplan explains how natural environments help restore cognitive resources depleted by daily life. By allowing our minds to rest and engage with effortless, calming stimuli nature reduces between human health and the natural world and provide a strong case for nature therapy.
The science of nature’s healing power
Scientific research consistently highlights the profound therapeutic benefits of connecting with nature, validating its role in enhancing mental, physical, and emotional well-being. Time spent in natural environments has been shown to significantly decrease stress, lower cortisol levels, and boost overall health.
Activities such as mindful walking in green spaces improve cognitive function and enhance emotional regulation, making them powerful tools for managing anxiety and depression. Similarly, time spent near blue spaces, like lakes or oceans, fosters a sense of calm, reduces mental fatigue, and promotes a positive mindset. Beyond relaxation, nature also plays a critical role in sharpening cognitive processes, such as attention and memory.
Exposure to nature has been found to stimulate creativity, allowing individuals to think more openly and generate innovative ideas. These findings emphasize that nature is far more than a scenic backdrop—it is an active partner in healing and mental growth.
Beyond personal well-being, research also reveals that connecting with nature fosters pro-environmental and prosocial behaviors. Exposure to natural settings increases feelings of connectedness to nature, encouraging sustainable practices like environmental volunteering and eco-friendly lifestyle choices. Additionally, it enhances prosocial tendencies, such as cooperation, empathy, and a willingness to help others. This dual impact—on both the individual and the community—underscores the reciprocal relationship between humans and the environment.
These are just a few of the remarkable conclusions from this relatively new field of research. Many exciting scientific studies and projects continue to explore the profound connections between nature and well-being. Initiatives such as the Nature Connectedness Research Group at the University of Derby, the Nature Connection Research Group at the University of Edinburgh, the Nature Connection Project in Australia, and the NatureLab Project are contributing to this growing body of knowledge, uncovering the endless ways nature influences and enriches our lives.
Exploring different types of nature-based therapy
Nature-based therapy offers a wide range of practices that cater to diverse needs and preferences:
Forest bathing invites individuals to immerse themselves in the atmosphere of a forest, using all their senses to connect deeply with the environment.
Horticultural therapy, involving gardening and plant care, has been found to reduce stress, improve mood, and build a sense of accomplishment.
Adventure therapy combines outdoor activities with therapeutic practices, encouraging personal growth and resilience through challenges in nature.
Other approaches, such as animal-assisted therapy and wilderness therapy, incorporate elements like animal companionship or extended time in remote natural settings to foster healing and connection.
These and other varied modalities demonstrate the flexibility of nature-based therapy and its ability to meet people where they are in their journey.
Nature-based therapy is more than just personal healing—it’s about building a reciprocal relationship with nature that inspires care and responsibility for our planet. To explore the science and benefits of this holistic approach, take a look at my article, Why Reconnecting With Nature Is Key to Our Health and Environmental Well-Being. As nature nurtures and heals us, we have the opportunity to give back, fostering a beautiful cycle of mutual growth and renewal.
Getting started with nature-based therapy activities
You don’t need prior experience to begin incorporating nature-based therapy into your life. It’s about taking regular, intentional actions to connect with the natural world. Whether you’re looking for personal healing, greater self-awareness, or a deeper bond with the environment, nature-based therapy provides a meaningful path to growth and well-being.
In this section, you’ll find simple and practical guidelines to start weaving nature into your daily routine. These small but impactful steps can help you build a lasting relationship with the natural world—one that nurtures both you and the planet. However, for more serious mental health concerns, it’s always advisable to seek guidance from a certified professional or consult your doctor to ensure you receive the care and support you need.
Discover your “why”
Embarking on the path of connection to nature starts with a simple yet profound question: Why am I drawn to this practice? Whether it’s to reduce stress, gain mental clarity, or forge a deeper connection with the world around you, understanding your personal reasons is key. Your motivations shape your intentions and provide a foundation for creating meaningful and tailored experiences.
Take a moment to journal and reflect on past experiences when nature brought you peace or joy. Perhaps it was the tranquility of walking through a forest, the awe of watching a sunrise, or the soothing rhythm of waves crashing on the shore.
Write down how these moments made you feel and why you’re inspired to invite more of them into your daily life.
Once you’ve clarified your “why,” transform it into actionable steps that align with your goals. For stress relief, begin your mornings by stepping outside for a few minutes to breathe deeply and observe your surroundings. If you’re seeking mental clarity, bring a notebook outdoors and let the natural light and fresh air inspire your journaling. For those looking to strengthen their bond with the Earth, try nurturing plants, tending to a garden, or exploring the unique flora and fauna in your area.
Your “why” becomes your guiding compass, anchoring your practice in purpose and helping you cultivate a meaningful connection with nature. By understanding your motivations, you’ll not only enrich your journey but also deepen your sense of self and your place in the natural world.
Choose safe and inviting natural spaces
The environment you choose shapes your connection with nature and plays a vital role in your well-being. Look for accessible, welcoming spaces such as local parks, serene forest trails, tranquil lakesides, or even a corner of your garden. If you’re exploring new areas, consider visiting nature reserves or botanical gardens to discover what resonates with you. If you’re hiking in less frequented areas, inform someone of your plans and carry a map or GPS device. A safe, comfortable space allows you to relax, immerse yourself, and fully benefit from your time outdoors.
Prepare for your outing by checking the weather, dressing appropriately, and packing essentials like water, snacks, and a first-aid kit.
Engaging in nature-based activities has profound benefits, enhancing mental clarity, emotional well-being, and physical health while fostering a deeper sense of purpose. However, it’s essential to approach these experiences with awareness of potential risks.
These might include environmental challenges (like slippery trails or encounters with wildlife), physical limitations (such as fatigue or chronic pain), social dynamics (interacting with strangers or companions), and psychological factors (strong or unexpected emotions during reflective activities). Facing these manageable risks responsibly can promote growth and resilience, deepening your connection to nature and yourself. Nature itself is a balance of cycles—seasons change, days transition, and wildlife alternates between rest and activity. Our relationship with nature mirrors these rhythms. Balancing comfort and challenge is key to personal growth. While venturing beyond your comfort zone can offer new perspectives and experiences, spending too much time in discomfort may lead to stress. Similarly, staying perpetually in your comfort zone may stifle growth. Like nature, our equilibrium is a dynamic process that thrives on balance.
When engaging with nature, it’s crucial to follow the principle of "no harm." Whether you’re jotting down thoughts in a journal or setting out on a multi-day hike, your actions should leave no negative impact on the environment. Avoid littering, stick to marked trails to prevent trampling vegetation, and resist the urge to disturb wildlife for that perfect photo. Carry a small bag for collecting any litter you may find and leave the space cleaner than you found it. True appreciation of nature involves respecting its cycles and understanding that our actions can inadvertently cause harm.
For more tips and guidance on safe and sustainable practices, check out this article: Outdoor Ethics: A Guide to Safe and Sustainable Nature-Based Activities.
Make time for nature a priority
In the hustle and bustle of daily life, it’s easy to overlook the restorative power of spending time outdoors. Yet, making nature a priority can profoundly impact your well-being. Start small—set aside just 10 minutes a day for a mindful walk, or dedicate your weekend mornings to exploring a nearby park or trail. If you have limited time, even sitting by an open window and observing the clouds or trees can offer a meaningful connection.
Integrating nature into your routine doesn’t have to disrupt your schedule. Take your lunch break outside, swap an evening screen session for stargazing, or start a tradition of family nature walks. These consistent moments of connection can become a sanctuary for your mind and body, offering a space to recharge and reflect. Regularly immersing yourself in nature not only enhances mental clarity and reduces stress but also deepens your appreciation for the natural world.
Each step taken outdoors strengthens your bond with the Earth and reminds you of the rejuvenating balance it offers. By prioritizing time in nature, you’re investing in your well-being and fostering a harmonious relationship with the environment.
Disconnect to reconnect with nature
In our hyperconnected world, stepping away from technology can feel challenging, yet it’s one of the most powerful ways to deepen your connection with nature. When you turn off your phone, silence notifications, and set aside daily pressures, you create space to fully immerse yourself in the natural world. By leaving the digital distractions behind, you open yourself up to the subtle beauty and tranquility that nature offers.
Start with small steps, like designate your time in nature as a tech-free zone. Whether it’s a stroll in the park, a hike in the woods, or simply sitting by a river, resist the urge to take photos or check messages. Instead, focus on being present. Listen to the rustle of leaves, feel the texture of bark, or watch the movement of clouds. These moments of undivided attention allow you to sync with nature’s rhythms, grounding your mind and body.
Disconnecting isn’t just about switching off devices; it’s about reconnecting with yourself and your surroundings. When you let go of the constant stream of information and demands, you create a space for clarity, peace, and mindfulness. This practice not only enhances the benefits of being in nature but also reminds you of the simple joys of just being. Make it a habit to carve out regular tech-free moments in your life. Over time, you’ll notice how this intentional pause helps you recharge, reflect, and reestablish a sense of balance—both with yourself and the natural world.
Embrace mindfulness in every outdoor moment
Practicing mindfulness in nature can transform even the simplest walk into a deeply calming and meaningful experience. It’s about immersing yourself in the present moment, letting the natural world guide your awareness, and noticing the small wonders that often go unnoticed. Nature provides an ideal setting for mindfulness, offering a serene space to connect with yourself and the environment.
Start by slowing down and focusing on one sense at a time. As you step outside, tune in to the symphony of nature—the birdsong, rustling leaves, or the distant murmur of water. Feel the warmth of the sun, the coolness of a breeze, or the texture of the ground beneath your feet. Take in the vibrant colors of blooming flowers, the intricate details of a leaf, or the patterns on a stone. Breathe deeply, savoring the fresh scents of pine, earth, or seasonal blossoms, letting them ground you in the present.Mindfulness is about observing without judgment. Release any urge to label or analyze. Instead, simply notice and appreciate what’s around you. For instance, if you’re drawn to a tree, let your eyes trace its branches, notice the texture of its bark, and marvel at its quiet strength without the need to assign meaning. This open curiosity allows you to stay truly present.
Making mindfulness a part of your time in nature doesn’t just enhance your outdoor experience—it enriches your daily life. The clarity and peace you cultivate can ripple through your actions, helping you navigate challenges with a greater sense of calm and focus. Whether you have just a few minutes in your garden or an entire afternoon in the woods, mindfulness in nature is a simple yet transformative way to nurture your well-being and strengthen your connection to the world around you.
Show gratitude and respect for nature
Nature isn’t just a source of tranquility, beauty, and healing—it’s the foundation of our existence. From the air we breathe to the water we drink, the food we eat, and the materials that build our homes, nature sustains every aspect of human life. Recognizing and appreciating these gifts not only deepens our connection to the Earth but also inspires a sense of responsibility to protect and preserve it.
Begin by integrating sustainable habits into your daily life. Pick up litter on your walks, minimize waste by reusing and recycling, and choose eco-friendly alternatives wherever possible. Even small acts, like using a reusable water bottle or supporting local farmers, contribute to reducing your environmental impact. These actions serve as everyday expressions of gratitude for what the Earth provides.
When exploring natural spaces, adopt the principle of “leave no trace.” Stay on designated trails to avoid harming fragile ecosystems, resist the urge to pick wildflowers or disturb wildlife, and leave each place as you found it—or even better. Simple practices like these ensure that nature’s beauty and balance are preserved for future generations.
Symbolic gestures of gratitude can also enhance your relationship with nature. Leaving a flower, pebble, or note of thanks in a natural space is a meaningful way to acknowledge the abundance you’ve received. Supporting conservation efforts—whether through donations, participation in clean-up drives, or advocating for environmental policies—turns your gratitude into actionable care.
At its core, our relationship with nature is reciprocal: as we nurture and protect the Earth, it continues to nurture and sustain us. This idea is deeply embedded in the concept of Nature’s Contributions to People, which emphasizes how ecosystems provide essential services like clean air, water, fertile soil, and even cultural and spiritual enrichment. Understanding this interdependence encourages us to act as stewards of the environment, ensuring its vitality for generations to come. To explore more about nature’s profound contributions, visit this insightful article. Let your gratitude for all that nature provides inspire meaningful actions, fostering a cycle of care, respect, and stewardship between humanity and the Earth.
15 easy ways to reconnect with nature
1. Take a walk and observe seasonal patterns
Step outside and immerse yourself in the natural world, tuning into the subtle changes that mark the season. In the North, this might mean frosty trails, crisp air, and the skeletal beauty of bare branches. In the South, it could be vibrant blossoms, lush greenery, and the warmth of the sun on your skin. Notice how the light filters through the trees—soft and golden in winter or bright and energizing in summer. Listen to the melodies of birds or the rustle of leaves in the breeze. Feel the ground beneath your feet, whether it’s crunchy with frost, soft with moss, or warm and firm. This simple practice not only sharpens your senses but also anchors you in the present moment, deepening your connection to the natural world around you.
2. Create a nature corner at home or at work
Transform a small area of your living or workspace into a sanctuary of natural beauty. Choose a spot where you can easily pause during your day, and decorate it with items that bring the outdoors in. Add lush potted plants, smooth stones, shells from the beach, dried flowers, or even a small dish of soil to remind you of the earth beneath your feet. Incorporate seasonal elements, such as pinecones in winter or freshly picked flowers in summer, to keep the space vibrant and reflective of the current season. You might also include a water feature, like a small fountain or a bowl of water, to evoke a sense of tranquility. This nature corner can become your personal retreat—a place to ground yourself, reflect, meditate, or simply enjoy the calming presence of natural elements, no matter the weather or your location. It’s a reminder that even in the busiest moments, you can cultivate a deeper connection with nature.
3. Watch the sunrise or sunset
Take a moment to pause and witness one of nature's most breathtaking performances—the transition of day to night or night to day. Whether it’s the soft, warm glow of dawn as the world awakens or the fiery, golden hues of dusk as the day winds down, these moments provide a deep sense of connection to the natural rhythm of life. As you watch the sun rise or set, reflect on how this daily cycle mirrors your own need for renewal, rest, and balance. Let the changing colors, the play of light, and the stillness of the moment ground you. Even a few minutes spent observing the sky can evoke gratitude, inspire mindfulness, and remind you of your place within the larger cycle of nature. Wherever you are in the world, the sun offers this timeless connection—a shared experience for all of humanity.
4. Create with natural materials
Get creative with nature’s treasures—twigs, pinecones, stones, leaves, or shells. Use them to make something simple yet meaningful, like a seasonal wreath for your door, a mandala on the ground, or a nature-inspired centerpiece for your table. This isn’t about crafting something perfect; it’s about enjoying the process and reconnecting with the textures, shapes, and colors of the natural world. Working with natural materials can be calming and almost meditative. It slows your thoughts, engages your hands, and brings a sense of peace. As you create, take a moment to think about where these items came from and how they fit into the larger story of nature. It’s a small, hands-on way to feel more connected to the world around you.
5. Engage in nature journaling
Find a quiet, comfortable spot in nature—a bench in the park, a streamside nook, your garden, or even a window overlooking a natural scene if heading outside isn’t an option. Bring along a notebook and pen, or even colored pencils if you feel inspired to draw. Settle in by taking a few deep breaths to ground yourself, then observe your surroundings closely. Notice the shapes of leaves, patterns in bark, or the way light plays on water. Use journal prompts to guide your reflections: describe what you see, focus on a specific element in detail, or imagine the perspective of a bird or insect nearby. You can also sketch or paint something that captures your attention—perfection isn’t the goal; connection is. When you’ve finished, reflect on how journaling affected your mood and thoughts, noticing how this simple act deepens your relationship with the natural world.
For more inspiration about nature journaling, explore Whisper of the Earth and Nature Journaling Week. These resources can spark new ideas and enrich your practice!
6. Savor seasonal foods
Embrace the flavors of the season by choosing foods that naturally grow at this time of year—perhaps warming soups and hearty root vegetables during winter, or vibrant salads and fresh berries in summer. Seasonal eating isn’t just about enjoying fresh and flavorful dishes; it’s also an opportunity to align with the rhythm of nature and appreciate its abundance. By choosing local and in-season produce, you reduce the environmental impact of food transportation and support sustainable farming practices. Take time to prepare your meals mindfully, savoring the textures, colors, and aromas. As you eat, reflect on the journey of these ingredients—from soil to plate—and how they connect you to the land. Seasonal eating nourishes both your body and the planet, grounding you in nature’s ever-changing cycles while caring for the environment.
7. Take your workouts outside
Take your workouts beyond the walls of a gym and into the beauty of the natural world. Whether you’re stretching in a park, walking through a serene forest trail, jogging along a sandy beach, or practicing yoga under the open sky, exercising in nature combines physical benefits with mental rejuvenation. Crisp winter air can invigorate your senses and boost energy, while a warm summer breeze provides a calming and refreshing backdrop. Research shows that moving your body in natural settings reduces stress, uplifts mood, and increases vitality, making outdoor exercise a nourishing experience for both body and mind. Feel the grass beneath your feet, hear the gentle rustle of leaves, and let the vibrant sights and sounds of nature inspire you. Whether you're just starting out or a seasoned fitness enthusiast, outdoor workouts turn routine movement into a soulful connection with the environment—enriching your health and grounding you in the present moment.
8. Watch night sky
Step outside after sunset and let the night sky captivate you. This simple yet profound practice connects you with the vastness of the universe, evoking feelings of wonder, humility, and peace. Whether you’re in a city park or a rural area with minimal light pollution, stargazing offers a unique opportunity to pause and reflect.
Start by finding a comfortable spot where you can sit or lie down—bring a blanket or a reclining chair for added comfort.
Look up and let your eyes adjust to the darkness. Even without a telescope, you can enjoy the beauty of the stars, the glow of the moon, and the occasional streak of a shooting star.
Apps like Sky View or Star Walk can help you identify constellations, planets, and celestial events, adding an educational element to your experience.
Engage your senses fully: feel the cool evening breeze, listen to the nocturnal sounds of nature, and observe how the darkness sharpens your awareness of your surroundings.
Reflect on the interconnectedness of life, the ancient light of distant stars, and your place within this vast cosmos.
These moments of awe can calm the mind, expand perspective, and foster gratitude. For a more immersive experience, consider pairing your stargazing with mindfulness or a guided meditation focused on the cosmos. If you're with friends or family, share stories or thoughts inspired by the night sky. If you're alone, take this quiet time to journal about what the night sky makes you feel.Whether you spend a few minutes or an entire evening beneath the stars, night sky watching is a simple yet deeply restorative way to connect with nature and yourself. It’s a practice that reminds us of our smallness and significance in the grand scheme of life.For more practical tips and inspiration, check out Deepening Your Bond with Nature at Night: Safety Tips, Seasonal Activities, and Reflections.
9. Join community nature activities
Getting involved in community nature activities is a great way to get deeper into nature. Join a local tree planting, a park clean up or volunteer for a conservation project.
These hands on activities not only make a tangible difference to the planet but also give you a sense of purpose and fulfillment. Community activities are about more than environmental protection – they’re about building a network of like-minded people who share your love of nature.
Working with others to plant trees, remove invasive species or restore habitats gives you a sense of belonging and mutual care. It’s a reminder that collective action is greater than individual action and together we can make a big difference. You’ll also learn—about local ecosystems, sustainable living, how your small actions fit into the bigger picture. As you give back to nature you’ll develop a greater respect for the land and a renewed sense of responsibility for it. And you’ll have lasting memories, connections and a sense of accomplishment.
10. Rediscover natural play
Reconnect with the carefree joy of childhood by engaging in playful activities in nature.
Run barefoot on a soft patch of grass, feel the sand between your toes, or take a refreshing splash in a nearby stream.
In winter, embrace the magic of snow—build a snowman, have a playful snowball fight, or create intricate snow angels.
If you're near water, try skipping stones or simply watch the ripples spread across the surface.
Playfulness in nature isn’t just for kids—it’s a powerful way for people of all ages to reconnect with the present moment and the natural world. These lighthearted activities remind us of the simplicity of being alive and the joy found in small moments.
They can reduce stress, lift your mood, and foster a sense of wonder and gratitude for the environment around you. Stepping out of your structured daily routine to engage in natural play also boosts creativity and mindfulness. Whether it’s a quiet moment spent watching clouds drift by or an energetic romp with your pet in the park, these playful interactions rekindle your bond with the earth and leave you feeling refreshed and inspired. So, let go of inhibitions and rediscover the pure delight of playing in nature—it’s a small act that can make a big difference in your connection to yourself and the world.
11. Adopt a "sit spot"
Find a quiet, special place in nature that feels inviting—a favorite tree, a bench by the water, a peaceful garden corner, or even a windowsill with a view of the outdoors. This will be your personal refuge, a spot you visit regularly to observe and connect with the natural world. As you return to your sit spot, take time to notice how it transforms with the seasons. Listen to the birds, watch the shifting light, feel the breeze, and observe the subtle details you might normally overlook—like the way shadows fall differently in winter or the new growth that emerges in spring. Let this place become your touchstone. Each visit deepens your connection to the environment and offers a moment to ground yourself. Whether you’re reflecting, meditating, or simply being still, this practice cultivates mindfulness and nurtures a sense of belonging in nature. Over time, your sit spot will feel like an old friend—a comforting constant amid life’s changes.
It’s a simple yet powerful way to build a meaningful relationship with the natural world and rediscover the peace and perspective it offers.
12. Engage in nature-inspired storytelling
Gather with friends or family in a cozy outdoor spot—a campfire, a sunny garden bench, or even a picnic under the stars—and let nature spark your imagination. Share stories inspired by your surroundings, such as tales about the rustling trees, the twinkling stars, or the animals you’ve seen. If you’re by a fire, the crackling flames create a timeless atmosphere, echoing ancient traditions of storytelling used to connect people with the land and its mysteries. For a modern twist, invite everyone to contribute. One person can start a story, and others can take turns adding to it, weaving together a collective narrative. If you’re with children, encourage them to invent their own magical worlds or adventures involving the natural elements around you. You can also draw on personal experiences—reminisce about cherished outdoor memories or share how a particular landscape has impacted your life. Storytelling has a way of deepening connections, not just with those you’re sharing the moment with, but also with the environment that inspired the tale. This simple practice brings laughter, creativity, and reflection, turning an ordinary evening into a meaningful experience. It’s a way to honor the tradition of storytelling as a bridge between people and nature, fostering connection, understanding, and wonder for the world around us.
13. Try nature photography scavenger hunt
Turn your time outdoors into a creative adventure with a nature photography scavenger hunt. Bring your camera or smartphone and challenge yourself to find and capture unique patterns, vibrant colors, or intriguing textures in your surroundings. For example, search for something red, a circular shape, or a soft, fuzzy surface like moss or a feather. To make it even more fun, create a list of themes or categories before heading out, such as “something that moves,” “a reflection in water,” or “a sign of the season.” As you search for these elements, you’ll naturally slow down and observe the details of the world around you. Notice the intricate veins of a leaf, the way sunlight dances on the water, or the delicate symmetry of a spider’s web. This activity isn’t just about photography; it’s about seeing the environment through a new lens—literally and figuratively. You’ll develop a deeper appreciation for the hidden beauty in nature’s smallest details, fostering mindfulness and curiosity. If you’re with friends or family, turn it into a group challenge or a collaborative effort. At the end of the hunt, share your photos and stories about the moments that caught your eye. This practice helps you connect with nature in a playful, creative way while creating lasting memories and, perhaps, some frame-worthy shots!
14. Practice nature-inspired breathing exercises
Reconnect with the natural world and center yourself through the simple, yet powerful act of breathing.
Find a quiet spot outdoors, or even near an open window if you can’t step outside, and let the rhythm of nature guide your breath.
Listen to the soothing cadence of waves crashing on the shore, the rustling of leaves in the breeze, or the steady patter of raindrops. These natural sounds can serve as an anchor, helping you focus your attention and regulate your breathing.
Start by inhaling deeply through your nose, matching the inhale to the rise of a sound, like the swell of a wave or the gentle rustle of the wind. Then, exhale slowly through your mouth, releasing tension with the fading sound. Repeat this cycle, allowing the rhythm of nature to naturally sync with your own.
As you breathe, imagine drawing in calmness and vitality from the environment and exhaling stress and distractions. For an extra layer of mindfulness, visualize your breath connecting you to the elements around you. Imagine your inhale absorbing the freshness of the air, the strength of the earth beneath you, or the fluidity of water. On each exhale, picture releasing gratitude back into the environment, creating a two-way exchange of energy with the natural world.
This practice not only calms your mind but also deepens your awareness of nature’s rhythms, grounding you in the present moment. Whether you have five minutes or an hour, these nature-inspired breathing exercises can become a cherished ritual to enhance mindfulness, reduce stress, and foster a profound sense of connection with the world around you.
15. Build a small wildlife habitat
Create a welcoming sanctuary for local wildlife and foster a deeper connection with the ecosystem around you. Whether you live in a rural area or a city, there are simple ways to invite nature into your space. Start small by building a bee hotel from hollow stems, setting up a bird feeder, or creating a water source for animals like frogs, birds, and pollinators. These habitats don’t need to be elaborate—an upcycled container with water, a small pile of branches and leaves for shelter, or a patch of wildflowers can make a big difference. By providing food, shelter, and water, you’re supporting local biodiversity and helping species thrive, especially in urban environments where natural resources might be scarce. For example, a bird feeder not only nourishes local birds but also offers the joy of observing their behaviors and calls. A bee hotel supports essential pollinators, which play a crucial role in the health of ecosystems and agriculture. The process of creating and maintaining a habitat can be deeply rewarding, instilling a sense of purpose and connection with the natural world. Watching wildlife visit your space—whether it’s a butterfly sipping nectar, birds building a nest, or frogs finding a safe haven—reminds us of our role in the larger web of life. It’s a tangible way to give back to the environment while enriching your own relationship with nature. Plus, sharing the project with family or friends can make it a communal activity, spreading awareness and appreciation for local ecosystems.
Connection with nature is more than a path to personal well-being—it’s a gateway to a deeper relationship with the natural world. By engaging with nature mindfully, we not only heal ourselves but also awaken a profound sense of gratitude and responsibility for the Earth. Nature offers us peace, inspiration, and sustenance, asking only that we respect and care for it in return.
Let this guide serve as a starting point for your journey toward greater harmony with nature. Whether you’re savoring the quiet of a forest, marveling at the night sky, or simply appreciating the rhythm of the seasons, each small act builds a powerful bond. This connection nurtures not only your health but also the well-being of our shared planet.
As you explore these practices, remember that every step—no matter how small—has the potential to create meaningful change. Together, we can cultivate a cycle of mutual care where humanity and the natural world thrive side by side. For more inspiration and ideas to deepen your connection, visit Whisper of the Earth, where the journey of discovery and renewal continues.
Read more from Karina Jaskova
Karina Jaskova, Nature-Based Therapist, Clinical Psychologist
Karina Jaskova is a Certified Clinical and Health Psychologist, as well as a practitioner of Nature-Based Therapy and Cognitive Behavioral Therapy (CBT). Since entering the field of psychology in 2006, she has been dedicated to guiding individuals from all walks of life toward mental well-being. Her deep connection to nature, nurtured since childhood, inspired her to explore Nature-Based Therapy and Ecopsychology, leading to the co-founding of the Society of Nature-Based Therapy Latvia. Through her platform, Whisper of the Earth, Karina shares practical insights to help people reconnect with nature, fostering personal healing and respectful relationships with the natural world, while reminding us that we are an integral part of nature.
