Spending time in nature can be a deeply enriching experience, offering a break from the hustle and bustle of daily life. It can even help you feel a sense of calm and regain energy and focus. The summer months can offer opportunities for pause and shifting of daily rhythms, and you may consider ways to practice a pause in nature. There are many ways to enjoy the natural world, and taking time to intentionally focus on your senses can help you engage with wonder and appreciation. 

"The next time you’re spending time outside or exploring a park, try this: take a moment to pause and perceive what’s around you through your senses, like the wind through trees,” suggests Kelcey Stratton, chief behavioral health strategist in UHR. “It’s a simple mindfulness exercise that can help you feel more connected to the beauty around you.”

Focus on Your 5 Senses  

Here are some simple yet powerful tips to help you fully engage with the outdoors. By tuning into your senses, staying curious, and focusing on the present moment, you can transform your time in nature into a refreshing and restorative practice. This practice can help you shift from a “thinking” or “doing” mode to a “being” mode, which helps you slow down, shift perspective, and savor pleasant experiences. Embrace the opportunity to rediscover the world around you and enjoy the mental and emotional benefits that come with it.

• Sight: Take the time to really see your surroundings. Notice the variety of colors, shapes, and movements within the landscape. Observe the subtle changes in light as time passes.
• Touch: Feel the textures of leaves, the roughness of bark, the smoothness of stones. Notice the earth beneath your feet or the temperature and movement of the air on your skin.
• Hearing: Close your eyes and let the layers of natural sounds surround you. The rustling of leaves, the chirping of birds, the rhythmic patterns of nearby water—all contribute to the natural symphony.
• Smell: Breathe deeply and discern the different scents of the environment. The earthiness after rain, the fragrance of flowers, or the fresh pine scent can be remarkably grounding.
• Taste: If appropriate, notice the taste of the air, which can heighten your sense of being part of the environment.

Please note, it’s okay if you don’t notice any sensations– simply being curious about your experience is most important.

By regularly engaging in these mindful practices, you may feel more grounded, calm, and connected, both with yourself and the world around you. Your outdoor experiences can become more satisfying and profound, providing you with emotional and psychological benefits that could enrich your everyday life. 

Learn More

Want to discover new natural spaces to explore? Download the U-M Nature Rx app!

Need More Support? We’re Here for You

If you’d like to learn more about mental health services or are interested in support, counselors are available at no charge to you for confidential services. If you work on an academic campus, reach out to the Faculty and Staff Counseling and Consultation Office (FASCCO) at 734-936-8660 or via email at [email protected]. If you work at Michigan Medicine, reach out to the Office of Counseling and Workplace Resilience (OCWR) by calling 734-763-5409 or sending an email to [email protected].