3 Nature Therapy Exercises to Help You Live in the Now

“Nature is the best medicine for serenity. Peace. Calmness. Stillness. It’s good for the heart.” ~Karen Madwell

I was looking for a way to stop obsessing over the future. I’d spent my adult life as an underground musician, and it had been wonderful for the large part. The thing is, it wasn’t good for me anymore.

I felt anxious onstage. I felt really uncomfortable with so many people looking at me. I had changed as a person, and yet I continued putting myself through performing even though I hated it.

Have you ever done that? Have you ever continued to do things that you hate because you identify so strongly with what you are doing? If I wasn’t “a musician,” which I had been all of my adult life, then what would I be? It felt as if I would be nothing at all.

Through dabbling with various new musical projects, I became increasingly aware that whatever was going to be creatively fulfilling (if anything), would inevitably lead my mind to obsess over it, sending me into a dreamworld of scenarios where I was the center of everything. Perhaps this is why I continued singing: I wanted to “be something special.”

In my imagination (which was extremely active), singing always seemed so important, and after each gig I would only remember the fun parts (of which there were many too, don’t get me wrong). Then I’d get onstage the next time and think, “What am I doing here?”

The awareness that I was letting dreams and fantasies dictate my life wasn’t profound, it was just a product of getting a little older and thinking, do I really want to live like this for the rest of my life? I looked into ways that I could enjoy the here and now a bit more; ways of appreciating life as it was actually happening, rather than several years later through filtered, distorted, and romanticized memories.

I’d never meditated or done anything that I would have previously disregarded as “hippy rubbish.” I had read something about mindful breathing somewhere.

I didn’t know anything about mindfulness, but I had an impression that it was something that middle-class people did a lot alongside their yoga. I didn’t relate to that image at all. I didn’t realize that it was simply a tool for paying attention to what is happening.

Then one day I focused on my breath while I was on a walk in the local park with my dog, Euro. Suddenly, everything was alive. The world was just beautiful.

At that moment, focusing only on what I could see and sense, my mind went right back to basics, to where I remember it being when I was a very small child. The hairs stood up on the back of my neck (and all over my body) and I couldn’t stop grinning.

Several blackbirds popped their jerky, judgmental eyes out from under some shrubs, bobbing forward for worms and eyeing me up cautiously as I walked past. I didn’t just see a bird and move on. I saw strange, beaked, winged creatures who fly about this land—singing, to boot! (If birds existed only in myth and folklore, they would make elves and unicorns seem positively dull.)

Walking around the park, I was in a calm ecstasy, grinning at everything around me, occasionally wondering if I looked to others like I was on some serious happy pills (but not much caring what other people thought).

I didn’t see trees and move on. I saw wooden beings, some of them hundreds of years older than me, growing out of the ground and displaying leaves and petals reaching up into the sky. Why we were there together, swapping gases, was a beautiful mystery.

A year or so after this experience, and others like it, I realized that what I was practicing that day was “ecotherapy” or “nature therapy,” although I didn’t know about those terms at the time. I’ve since trained to become an ecotherapist to help other people find this amazing connection to nature, and this is honestly something I would never have seen myself doing five years ago.

Somehow, when I became an adult, I had forgotten what nature meant to me as a child. I think most of us are connected to nature deeply as children, and yet we get easily distracted from it as we get older. I don’t think I am unique in that respect at all.

One day, back when I was seven or eight years of age, I was allowed to set my alarm clock for the early morning hours. I went to the local park with a notebook and pen to see what animals I could find.

I saw my first ever hedgehog, and it felt like meeting a visitor from another dimension. I just couldn’t believe that there was this unique spiky creature in front of me, living completely independently, getting on with its weird little life in shrubs and muck. I still get a feeling of awe when I recall that moment, watching it curl up in the early morning dew.

I grew up as a proper city boy in the suburbs of Liverpool, England. Somehow, when I became a teenager, I did what many of us do and I got so caught up with ‘finding out who I was’ that I neglected what was happening on the earth around me for decades! I had fun for the most part, but I spent so much of my life lost in fantasy and living in honor of some so-called ‘identity’ that I forgot how important nature was to me.

Earth is a wonderland. The diversity of life that we encounter each and every day (and often ignore) is mind-boggling. Creatures that crawl, fly, and speak are everywhere. The vivid colors present in giant plants that grow from tiny seeds is just awesome (in the traditional ‘awe-some’ sense of the word)!

It took me years to comfortably move away from a life in music to be doing the things in life that I am doing now. I think changing our callings in life always comes with a sense of grief to some degree; we attach and identify with the things we do quite naturally.

Nature has taught me to enjoy not being the center of attention, to simply enjoy feeling that I’m a part of this beautiful world, and it’s such a relief! We are tiny and yet we are miraculous at the same time. I don’t need to do things that make me anxious if I have the control to stop doing them.

More About Ecotherapy/Nature Therapy

The term “nature therapy” is used interchangeably with the term “ecotherapy,” but they are referring to the same thing. In a nutshell, ecotherapy refers to therapies and activities that deliberately aim to improve our mental health and well-being through connecting with nature. It is a broad, umbrella term.

Some ecotherapists may be qualified psychotherapists who offer “walk and talk” outdoor counseling sessions, whereas others may focus on helping people to create art or poetry inspired by nature. Some ecotherapists run gardening groups, and there are many more approaches still! Ecotherapy is totally, 100 percent something that you can do for yourself; it’s actually very simple!

For me personally, the most powerful ecotherapy exercises are based on mindfulness (it was this kind of work that changed my life, and so I’m bound to feel like that)! Here are three simple exercises to try that have been amazing for me personally, and I hope that they help you to find a deeper connection to nature.

1. Look toward the new.

Take a walk somewhere you go often and give attention to your regular habits. Notice your walking habits closely: how you often pay attention to the same things in your environment without conscious awareness. Deliberately shift your attention elsewhere every time you notice you notice your attention going to a habitual place. What new things do you notice around you?

2. Use your senses.

Find an outdoor space where you feel comfortable and safe. With your eyes closed, focus on your senses, especially tuning into sounds, smells, and the feeling of the air against your skin. Open your eyes after a few minutes and take in the color and sights all around you. How does it feel? (Please note, if you have any sensory impairments, simply adjust the task to work in the best way for you; this exercise can be effective with whatever senses you use.)

3. Notice nature reclaiming space.

Take a city/town walk where there is lots of concrete and look for the weeds and wildflowers popping up through the pavement and walls. How often can you spot nature appearing through the cracks? How does it feel to notice it?

Nature is not separate from us. We are a part of nature too, and I hope that these simple exercises help you to feel that connection. If all else fails, simply spend a little time outdoors, or even open a window if there are restrictions on you going outside. Just remember to pay attention to what’s going on out there!


15 thoughts on “3 Nature Therapy Exercises to Help You Live in the Now

    1. mihrankalaydjianblog – San Diego, CA – Mihran Kalaydjian On a personal note, I love the outdoors, comedy, bbq, reading and traveling. I worked in the beer industry in college so I love talking about good beer. I used to be a competitive runner so (like all runners) if you make the mistake of asking me, I'll tell you about my entire career and PRs. I also spent my youth working in restaurants, so if you've done the same, we can swap stories. The five items I can't live without: Everything, infinity, wanton boredom, limitless limits, change. Mihran Kalaydjian, A proven ability to articulate a company's brand culture as well as key strategic initiatives and delivery of desired results. Outstanding leadership, communications and project management skills. A committed individual with strong organizational skills that believes leading by example is key to building a strong team to achieve high guest satisfaction results and cost control measures. Mihran Kalaydjian provides visionary leadership and management oversight of the sales, marketing and revenue strategies for Classic Hotels and Resorts. Mihran Kalaydjian suggest: Your energy should be focused on finding a solution, quickly and effectively. I am at my best when I have a tight deadline, but every aspect of the project is planned, organized and working in excellence.
      mihrankalaydjianblog says:

      Thank you so much, appreciate your kind words

  1. Naana Fosuhemaah Frimpong – I'm an eleven year old girl, who loves to draw and write. I love to read as well, that's why I created this blog to also share my creativity and interesting stories to the world.
    Naana Fosuhemaah Frimpong says:

    I will have to give this post to my sister. She loves to sing so much and she’s good at it but will never sing outside the house.

  2. Shivangi – Minneapolis, US – Welcome friend, I am grateful for your presence here. Adivir, my blog site is an outcome of many forces - creation, emotion and observation. There are stories of innocence, tales of nostalgia, flashes of spirituality, snippets of thoughts with a healthy dose of entertainment. Once upon a time, I was a journalist but now I am a storyteller. So walk around this space, pick your story, comment what you think and do visit again. And as you go, accept blessings and good luck for you as gifts from my side :). P.S - If you have kids, feel free to download these ebooks - https://books.apple.com/us/book/the-princess-with-brown-teeth/id1146112226 https://books.apple.com/us/book/who-ate-the-moon/id1206671343
    Shivangi says:

    I loved the third way of noticing Nature reclaiming space. Wonderful blog! I guess all of us would identify with what you
    shared. 😀👏

  3. carmen – Canada – Let’s make the world a better place with compassion. http://fashionableover50.wordpress.com/ https://www.instagram.com/4thejoyofit/?hl=pl
    carmen says:

    Excellent! Well-written! Nature is God’s handiwork! I am in awe of His creation and feel so happy walking through the woods or along the beach at sunset! It’s a beautiful world! 🙂

    ❤️carmen

    1. mihrankalaydjianblog – San Diego, CA – Mihran Kalaydjian On a personal note, I love the outdoors, comedy, bbq, reading and traveling. I worked in the beer industry in college so I love talking about good beer. I used to be a competitive runner so (like all runners) if you make the mistake of asking me, I'll tell you about my entire career and PRs. I also spent my youth working in restaurants, so if you've done the same, we can swap stories. The five items I can't live without: Everything, infinity, wanton boredom, limitless limits, change. Mihran Kalaydjian, A proven ability to articulate a company's brand culture as well as key strategic initiatives and delivery of desired results. Outstanding leadership, communications and project management skills. A committed individual with strong organizational skills that believes leading by example is key to building a strong team to achieve high guest satisfaction results and cost control measures. Mihran Kalaydjian provides visionary leadership and management oversight of the sales, marketing and revenue strategies for Classic Hotels and Resorts. Mihran Kalaydjian suggest: Your energy should be focused on finding a solution, quickly and effectively. I am at my best when I have a tight deadline, but every aspect of the project is planned, organized and working in excellence.
      mihrankalaydjianblog says:

      Carmen, wow and I am very glad you enjoyed my post and appreciate for your kind words and thoughts…Many Thanks!!

  4. Sheila – I shoot stuff. I am also an image editor for other photographers. See https://offshootsphotography.wordpress.com/ for more info.
    Sheila says:

    I love the way you describe using nature and mindfulness together. I do this with humans beings a lot too – just fascinated by the body and brain and mind and how it all works together is miraculous. The sky gets me every time too….sunsets, clouds, storms, rainbows. All of nature is amazing when your really pay attention like you said.

    1. mihrankalaydjianblog – San Diego, CA – Mihran Kalaydjian On a personal note, I love the outdoors, comedy, bbq, reading and traveling. I worked in the beer industry in college so I love talking about good beer. I used to be a competitive runner so (like all runners) if you make the mistake of asking me, I'll tell you about my entire career and PRs. I also spent my youth working in restaurants, so if you've done the same, we can swap stories. The five items I can't live without: Everything, infinity, wanton boredom, limitless limits, change. Mihran Kalaydjian, A proven ability to articulate a company's brand culture as well as key strategic initiatives and delivery of desired results. Outstanding leadership, communications and project management skills. A committed individual with strong organizational skills that believes leading by example is key to building a strong team to achieve high guest satisfaction results and cost control measures. Mihran Kalaydjian provides visionary leadership and management oversight of the sales, marketing and revenue strategies for Classic Hotels and Resorts. Mihran Kalaydjian suggest: Your energy should be focused on finding a solution, quickly and effectively. I am at my best when I have a tight deadline, but every aspect of the project is planned, organized and working in excellence.
      mihrankalaydjianblog says:

      Thank you for such amazing and wonderful words and thoughts, I very much appreciate your support and visit to my blog.

  5. Alan A. Malizia: Contagious Optimism! Co-Author – Retired mathematics teacher and high school athletics coach. Honors: 1988 Ct. Coach of the Year for H.S. Girls Voleyball and 2007 Inducted into the Ct. Women's Volleyball Hall of Fame. Since retiring have written two books; "The Little Red Chair," an autobiography about my life experience as a polio survivor and "A View From The Quiet Corner," a selection of poems and reflections. Presently I am a contributing author for the "Life Carrots" series primarily authored by Dave Mezzapelle of Goliathjobs.com.
    Alan A. Malizia: Contagious Optimism! Co-Author says:

    Though mankind may destroy itself through its egoism and self-indulgences nature remains the passive onlooker. Those who still can take a moment and remove themselves from the throes of conflict find themselves one with nature once again. And by joining the passive onlooker, may just rediscover humility which is the only remedy to self-destruction.
    In His will is our peace.
    -Alan

    1. mihrankalaydjianblog – San Diego, CA – Mihran Kalaydjian On a personal note, I love the outdoors, comedy, bbq, reading and traveling. I worked in the beer industry in college so I love talking about good beer. I used to be a competitive runner so (like all runners) if you make the mistake of asking me, I'll tell you about my entire career and PRs. I also spent my youth working in restaurants, so if you've done the same, we can swap stories. The five items I can't live without: Everything, infinity, wanton boredom, limitless limits, change. Mihran Kalaydjian, A proven ability to articulate a company's brand culture as well as key strategic initiatives and delivery of desired results. Outstanding leadership, communications and project management skills. A committed individual with strong organizational skills that believes leading by example is key to building a strong team to achieve high guest satisfaction results and cost control measures. Mihran Kalaydjian provides visionary leadership and management oversight of the sales, marketing and revenue strategies for Classic Hotels and Resorts. Mihran Kalaydjian suggest: Your energy should be focused on finding a solution, quickly and effectively. I am at my best when I have a tight deadline, but every aspect of the project is planned, organized and working in excellence.
      mihrankalaydjianblog says:

      Thank you Alan for such detailed, well organized message. I appreciate and respect your opinion and agree with your vision. This means a lot to me.

      1. Alan A. Malizia: Contagious Optimism! Co-Author – Retired mathematics teacher and high school athletics coach. Honors: 1988 Ct. Coach of the Year for H.S. Girls Voleyball and 2007 Inducted into the Ct. Women's Volleyball Hall of Fame. Since retiring have written two books; "The Little Red Chair," an autobiography about my life experience as a polio survivor and "A View From The Quiet Corner," a selection of poems and reflections. Presently I am a contributing author for the "Life Carrots" series primarily authored by Dave Mezzapelle of Goliathjobs.com.
        Alan A. Malizia: Contagious Optimism! Co-Author says:

        You’re very welcome, Mihran.
        -Alan

  6. Carol Balawyder – Hi- Thank you for stopping by. I am the author of the Getting To Mr. Right Series which includes Missi's Dating Adventures, Café Paradise, Not By Design and The Longest Nine Months. I also wrote Mourning Has Broken , a memoire on grief. I am currently using my experience as a criminologist to write crime novels. I am mostly interested in domestic crime and noir fiction. You can read my first psychological suspense novel Warning Signs and my second novel Just Before Sunrise. Being a messy and unorganized writer I wrote two author notebooks to keep me focused on my character traits and my settings. I also blog regularly on my website. I hope to see you there at www.carolbalawyder.com/blog. You can check out my books on my author profile at: https://www.amazon.com/Carol-Balawyder/e/B00QYYX008%3Fref=dbs_a_mng_rwt_scns_share I wish you all peace and success.
    Carol Balawyder says:

    Wonderful, uplifting post. Paying attention to Nature can be so magical and the best part is that it’s free and available to everyone. <3

    1. mihrankalaydjianblog – San Diego, CA – Mihran Kalaydjian On a personal note, I love the outdoors, comedy, bbq, reading and traveling. I worked in the beer industry in college so I love talking about good beer. I used to be a competitive runner so (like all runners) if you make the mistake of asking me, I'll tell you about my entire career and PRs. I also spent my youth working in restaurants, so if you've done the same, we can swap stories. The five items I can't live without: Everything, infinity, wanton boredom, limitless limits, change. Mihran Kalaydjian, A proven ability to articulate a company's brand culture as well as key strategic initiatives and delivery of desired results. Outstanding leadership, communications and project management skills. A committed individual with strong organizational skills that believes leading by example is key to building a strong team to achieve high guest satisfaction results and cost control measures. Mihran Kalaydjian provides visionary leadership and management oversight of the sales, marketing and revenue strategies for Classic Hotels and Resorts. Mihran Kalaydjian suggest: Your energy should be focused on finding a solution, quickly and effectively. I am at my best when I have a tight deadline, but every aspect of the project is planned, organized and working in excellence.
      mihrankalaydjianblog says:

      Carol, I very much appreciate your kind words and comments, this means a lot to me.

  7. JoAnna – On the East Coast of the USA – An open minded, tree-hugging Jesus follower, former counselor, and life-long lover of animals, I'm returning to my creative roots and have published my first book: Trust the Timing, A Memoir of Finding Love Again as well as the short version: From Loneliness to Love.
    JoAnna says:

    Thank you for this post honoring the value of nature. It works wonders!

  8. Ankur Mithal – Gurgaon, India – I have worked with large Corporations in India (mostly) and abroad (a few years) for almost a quarter of a century. One of my areas of interest is people behaviour in large Corporations. People includes bosses, colleagues and juniors. My observation is that while we are united in our effort to excel and do better than others, we differ in the means we adopt to achieving this. This results in some unique situations where people try to make themselves out to be different from what they are thereby creating situations that are both poignant and funny and, at times, downright disgusting. This is what I have chosen as the topic of my first effort at Blogging. Obviously, I have tried to dramatise situations to drive home the impact. Partly thanks to the feedback received on this Blog, I have managed to publish a book on the same theme. It is called "What happens in office, stays in office". The theme of the Blog has now expanded to cover current events as well. Life seems to continue to provide new stories every day.
    Ankur Mithal says:

    Beautifully articulated. We ignore the gifts we have and run after what we think others have or desire.

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