Spending time in nature—whether you're relaxing in a backyard garden, helping in a community plot, or hiking through a state park—can do wonders for how we feel. Research shows that being in nature can boost our appreciation for life, improve our focus and brain function, and lower stress levels. Just a little fresh air and a green environment can make a big difference in your day!
Being mindful outdoors is something anyone can do—it’s all about slowing down and being present in the moment. Notice what’s around you: the cool breeze, the melodic birdsong, the various colors and textures. Engage your senses as you explore for a deeper connection. When you’re truly present, you develop a deeper appreciation for the natural world.
Looking for easy ways to get started? There are endless simple activities that help you connect more with nature—explore a few favorites.
Journal in nature
Journaling promotes relaxation and enhances the outdoor experience while offering an outlet for self-expression and creativity. It can be as simple as writing or drawing what you are hearing, seeing, and feeling in a notebook. If you want a little extra inspiration, try a nature journal with prompts like “What’s your favorite season, and why?” to guide your reflection.
Dig in the soil
Get your hands dirty—literally! Studies show that digging in the soil can naturally boost your mood. It’s not just the fresh air and movement; soil contains microbes that, when inhaled, can actually help trigger the release of serotonin, making you feel more relaxed and happier. And while pulling weeds might sound like a daunting, unending chore, it can be surprisingly therapeutic—a great way to release stress while doing something productive in the garden.
Create a sound map
Tuning in to the sounds around you by creating a sound map is a fun and calming way to connect with a place. Instead of focusing on what you see, move your attention to what you hear. Grab a piece of paper and a pencil, mark “you” in the center, then find a quiet spot and stay still for a few minutes. As you listen, mark where each sound is coming from—like a stream trickling behind you, wind rustling in front, or birds calling from above. You can sketch, write, or even color on your sound map to capture the experience in your own unique way.
Go on a sensory scavenger hunt
This hands-on activity invites you to dive into your surroundings using all your senses and a little movement. You can print out a ready-made nature scavenger hunt online or create your own based on where you are. Notice unique colors and interesting plant shapes, listen to birds singing or water flowing, feel the textures of rocks or dry soil, and breathe in the scents of blooming flowers and earthy ground. There’s no right or wrong way to do it—just explore, engage, and enjoy the endless wonders around you.
Foster wellness where you live, work, or gather by exploring nature-inspired materials developed by University of Illinois Extension at go.illinois.edu/WellnessInNature.