The next time you want to really appreciate your time in nature or want to practice some self-care, take a moment to enjoy a mindful nature walk.
Preparing to Walk - Take a moment to arrive. Let your body settle into a comfortable standing position. Allow your shoulders to soften, your jaw to loosen, and your breath to deepen just a little.
Arriving in the Present - Before you take your first step, notice the ground beneath your feet. Feel its firmness, its texture, its support. Take one slow breath in… and one long breath out. Let the exhale signal to your body that it’s safe to relax.
Beginning the Walk - Start walking at a natural, unhurried pace. With each step, feel the gentle shift of weight from one foot to the other. Let your attention rest on the rhythm of your movement—steady, simple, effortless.
If your mind wanders, that’s okay. Just return to the sensation of walking.
Engaging the Senses - As you continue, gently open your awareness to the world around you.
- Sight — Notice colors, shapes, and movement. Not to analyze, just to witness.
- Sound — Listen for layers: distant sounds, nearby sounds, subtle sounds. Let them come and go without needing to name them.
- Smell — Breathe in the scent of earth, leaves, air, or sunlight warming the ground.
- Touch — Feel the temperature on your skin, the breeze, the sunlight, the texture of the air.
Pause for a moment and let your senses widen, as if your awareness is expanding outward in all directions.
Connecting With Nature - Choose one element around you—a tree, a patch of grass, a stone, a cloud. Let your attention rest there for a few breaths.
Notice its stillness or movement. Its shape. Its presence.
Allow yourself to feel part of the same landscape, not separate from it.
Returning to the Body - Bring your awareness back to your steps. Feel the gentle roll of your foot, the swing of your arms, the rise and fall of your breath.
Let your walking become a quiet conversation between your body and the earth.
Closing the Walk - When you’re ready, slow your pace until you come to a comfortable stop.
Take one deep breath in… And a long breath out.
Notice how you feel now compared to when you began. Carry this sense of presence with you as you move into the rest of your day.
For more activities and tip sheets on wellness in nature, visit https://extension.illinois.edu/health/wellness-nature
Author: Cheri Burcham is responsible for health and family programming in the counties of Coles, Cumberland, Douglas, Moultrie, Shelby and other parts of east central Illinois as needed. Cheri’s emphasis is on healthy lifestyles throughout the life span which include family relationships, communication, caregiving, stress management and human development including early childhood and healthy aging. Her passion is to help people to be their best selves and to promote a healthier, independent older population. When Cheri is not engaged in Extension work, she can be found raising Monarch butterflies and spreading the word about their amazing life cycles and migration to anyone who will listen!