Exercises with nature
Nature as a resource for well-being
Being in contact with nature can have a positive effect on our health and well-being, as confirmed by scientific studies. There are various ways to connect with nature. Many people engage in sports in nature or meet with friends or family outdoors. Mind-Body Medicine offers an even deeper nature experience: a mindful, conscious connection with a selected element of nature through our senses.
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.
Enjoy Mindfully
This exercise is about gratitude and appreciation. Choose a place in nature where edible plants such as wild herbs, fruits, berries, nuts or seeds can be found. Find out beforehand exactly which plants are safe to eat. If in doubt, you can also buy food from nature that is as local and seasonal as possible and take it with you into nature. Wear comfortable clothing and, if necessary, bring a small container to collect the plants. Observe local instructions and protected areas. You will use your senses of sight, smell and taste.
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.
The Mind-Body-Medicine exercises in connection with nature were developed by Elina Christes, Anne-Marie Flammersfeld and Claudia Witt, spoken by Claudia Witt and edited by Anita Thomae and Ginger Hobi-Ragaz. They are the intellectual property of the authors. The audio files may only be downloaded by individuals for private use. For commercial use, reference may be made to this website. Any reproduction or commercial use via your own media without the written permission of the authors is prohibited.
