Finding Peace in Nature: 3 Simple Practices for Mental Clarity & Connection
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Why Nature is Essential for Mental Health
Some days, and some seasons, the weight of the world feels unbearable.
As I slid off the radiation table and walked out of the cave-like room with its thick lead door, stepping back into the light outside the hospital, I had lost track of how many days I had done this. All I knew was that I still had weeks to go. While I was deeply grateful to be alive and to have insurance covering my breast cancer treatments, my mind and body were both exhausted.
What kept me going was the ritual I had developed after each appointment: On the way home, I’d drive to the Snoqualmie River, walk down the trail, and put my feet in the water. The feel of the smooth stones underfoot, the steady rush of cold water, the calling of songbirds, the rustling of leaves, and the occasional cry of a bald eagle—it was the reset my soul needed. It helped me process what I had just been through and gave me the strength to keep going.
A simple ritual of walking at the river every day after radiation for breast cancer helped the author get through weeks of difficult treatment. Image source: Aaron Burden, Unsplash
I didn’t need a scientific study to tell me that nature was helping me heal—but research confirms what many of us have felt intuitively. The American Psychological Association shows that time in nature improves attention, lowers stress, enhances mood, and even reduces the risk of psychiatric disorders. Another study in Scientific Reports found that people with a stronger connection to nature experience lower levels of stress and anxiety.
But you don’t need to hike deep into the wilderness to feel these benefits. Even small moments of connection—watching the wind move through the trees, feeling the sun on your face, listening to birdsong—can bring clarity and peace. Here are three simple ways to weave nature into your daily life, no matter where you are.
1. Sensory Walks
What They Are: A sensory walk is a mindful practice where you focus on your senses—what you hear, see, feel, or smell—while walking. It’s about slowing down and truly noticing your surroundings.
How to Do It:
Find a quiet place, whether it’s a forest trail, a city park, or your own backyard.
Walk slowly and intentionally, tuning in to your senses. Notice what you can observe through each:
Listen: Can you hear birds, wind, distant conversations?
Look: What colors, textures, or qualities of light do you notice?
Feel: How is the air on your skin and the ground beneath your feet?
Smell: Can you smell grass or flowers in bloom, or soil after a rain?
Breathe deeply, and if you notice your mind wandering to thoughts or to-do lists, just imagine them like passing clouds, gently floating away. Then return to your senses.
Even a short walk around the block can bring awareness and calm.
Taking a walk and tuning into your senses, even just for a few minutes, can help you feel calm and more connected to nature. Image source: Daniela Paola Alchapar, Unsplash
As a Park Ranger, I’ve led sensory walks for years, often with students who have little experience outdoors. I am continually amazed at how anxious or hyper classes quickly calm down through sensory walks. They become curious, engaged, and more connected to the world around them.
2. Sit Spot Meditation
What It Is: A sit spot is a designated place where you sit quietly and observe nature, letting the world unfold around you without distraction. It’s a practice of stillness and presence.
How to Do It:
Choose a spot—a park bench, a garden corner, a balcony, or even a window with a view.
Sit for 5-20 minutes, simply observing. Notice your breath, the sounds around you, and small details like the way light shifts or leaves move. See if you can soften your focus and use your peripheral vision.
Just like with sensory walks, let your thoughts float away without judgment. Even five minutes can create a noticeable shift.
Finding a few moments a day to sit and observe nature (especially if you go to the same spot regularly) can help you feel a deep sense of connection with yourself and the natural world. Image source: Amy Tran, Unslpash
I was introduced to sit spots as a teenager while working at Wilderness Awareness School, learning from Jon Young. I went to the same spot in a local park nearly every day for more than a year. At a time in my life when I was succumbing to feelings of disconnection and stress, the practice provided me with mental clarity and relaxation. It helped me develop patience within myself and the outer world. Over time, the birds got to know me and no longer flew away in my presence. The tree I sat under became a dear friend.
3. Nature Journaling
What It Is: Nature journaling is a creative way to document and reflect on your experiences in the natural world. You don’t have to be a writer or an artist—it’s about capturing your impressions, however they come.
How to Do It:
Choose a notebook or sketchpad.
Spend a few minutes observing your surroundings, or do this after a sensory walk or sit spot meditation.
Jot down what you see, hear, smell, and feel—perfection isn’t the goal!
Get curious—if questions come up about your observations, note them and look up the answers later.
Write down a mix of words, pictures, and numbers. You can even press leaves or flowers in the pages.
Nature Journaling is simply the act of observing nature and recording what you notice in words, numbers, and pictures. This helps strengthen your understanding of nature over time. Image source: Brad Neathery, Unsplash
Nature journaling can seem intimidating as so many of us have “art trauma” or feel hesitant to draw. But after facilitating both children and adults in nature journaling, I can say it’s overall a freeing experience. It’s not about making things pretty but creatively documenting nature observations. You can even process your emotions by including them. Over time, your journal can help you remember more of what you observe or be a reference for seasonal changes. Those things can help you feel more connected to nature—like a friend.
Start Small & Enjoy the Process
You don’t need to carve out hours of your day or drive far away from home to feel the benefits of nature. Just a few minutes of intentional connection can shift your mood and clear your mind. Start where you are, and let nature meet you there.
Try one of these practices this week—maybe start with a five-minute sit spot meditation and see what you notice.
I’d love to hear about your experience! Share in the comments or tag me on social media with your reflections. And remember, there’s no right or wrong way to connect with nature. Just being present is enough.
