Mind Body Nature Experience am eigenen Ort
reconnect to yourself
Many places are suitable for a Mind-Body-Nature experience. You can also choose an exercise first and then find a suitable location yourself. You need a smartphone and headphones.
Caution: People with psychiatric illnesses should not carry out the exercises independently.
Flow and Let Go
This exercise is about letting go and recharging your batteries. Find a quiet place in nature with flowing water - this could be a river or stream. Wear comfortable clothes that are suitable for the weather. Take a small towel and - if necessary - a mat to sit on. You will use your senses of hearing, sight and touch.
This exercise takes about 10 minutes.
Grow and let go
This exercise is about grounding and acceptance. Find a quiet place outside where there is a tree that speaks to you. Wear comfortable clothes that are suitable for the weather. You will use your senses of sight and touch.
This exercise takes about 10 minutes.
Relaxation and Regeneration in the Forest
This exercise is about mindfulness and relaxation. Find a place in the forest that appeals to you and seems pleasant. If possible, there should be plenty of forest around you. However, always pay attention to the local conditions and don't stray too far from the path. Wear comfortable clothes that are suitable for the weather and bring a seat or even a mat or blanket to lie on. You will be using your senses of sight, hearing and smell.
This exercise takes about 10 minutes.
Feel and Connect
This exercise is about body and self-awareness as well as connectedness. Find a place in nature where you will find a short path over different surfaces, e.g. forest floor, roots, grass, gravel or sand. Wear weather-appropriate clothing and comfortable shoes that are well suited to walking on different surfaces. If you wish and the ground allows it, you can also do the exercise barefoot. You will use your senses of sight and touch.
This exercise takes about 10 minutes.
Presence and Playfulness
This exercise is about childlike curiosity and mindful focus. Do this exercise on a day when it is raining or snowing: Find a quiet place in nature. Wear appropriate clothing for the weather and, if necessary, take an umbrella with you. You will use your senses of touch, hearing and sight.
This exercise takes about 10 minutes.
360-Degree Perspective
This exercise is about broadening your perception and perspective. Find a place in the forest that is as diverse and varied as possible, e.g. with a clearing, dense vegetation, different trees. Contrasts should be recognizable, such as light/shadow, trees/shrubs, roots/stones, etc. Wear comfortable clothing that is suitable for the weather. You will use your senses of sight and hearing in combination.
Sound Journey
This exercise is about promoting mindfulness and attention by listening carefully. To do this, find a quiet place in the forest where you can linger for the exercise and start listening carefully. Wear comfortable clothing that is suitable for the weather. You will be using your sense of hearing in particular during this exercise.
This exercise takes about 10 minutes.
The 5-Step Rhythm
Bei dieser Übung geht es darum, die Verbindung zum eigenen Körper zu stärken. Finden Sie dazu einen ruhigen Waldweg oder eine Lichtung, auf der man ungestört einige Schritte gehen kann. Tragen Sie bequeme Kleidung, die dem Wetter angepasst ist. Bei dieser Übung geht es auch um das Fühlen der Bewegung.
This exercise takes about 10 minutes.
Forest Slalom
This exercise is about promoting mindful body awareness. To do this, find a section of forest with natural obstacles such as stones, roots or trees. The path should be safe. Wear comfortable clothing that is suitable for the weather. You will use your senses of sight, touch and hearing.
This exercise takes about 10 minutes.
Forest Letter
Bei dieser Übung geht es um Selbstreflexion. Sie ermöglicht einen bewussten Abschluss der Erfahrungen mit der Naturerfahrung. Finden Sie dazu einen Platz, an dem Sie sich wohl fühlen und beispielsweise auf einer Bank etwas verweilen können. Tragen Sie bequeme Kleidung, die dem Wetter angepasst ist. Sie werden die Sinne Sehen, Riechen, Fühlen, Schmecken und Hören einsetzen.
This exercise takes about 10 minutes.
Search and Collect
This exercise is about presence and creativity. Find a place in the forest with as varied a forest floor as possible. The more grasses, cones, leaves, branches, undergrowth or needles there are, the better. The woodland should be easily accessible and you should be able and allowed to move around as freely as possible. Wear comfortable clothing that is suitable for the weather. You will use your senses of sight, touch and smell in combination.
This exercise takes about 10 minutes.
Explore roots, Discover strengths
This exercise is about focusing on your own strengths. To do this, find a place where you can look at a tree with a strong root system. Wear comfortable clothes that are suitable for the weather. You will use your senses of sight, touch and smell.
This exercise takes about 10 minutes.
The mind-body medicine exercises in connection with nature were developed by Elina Christes, Anne-Marie Flammersfeld, and Claudia Witt, narrated by Claudia Witt, and edited by Anita Thomae, Casey Murphy, Ginger Hobi-Ragaz, and Azmi Baumann. They are the intellectual property of the authors. The videos were filmed by Andrea Furger Furger. The audio and video files may only be downloaded by individuals for private use. For commercial use, please refer to this website. Any reproduction or commercial use via your own media without the written permission of the authors is prohibited.
