The Essentials:

Time: 10 minutes

Senses used: all of them, an all round nature connection routine

Best suited to: a seat, a view of the sky, and good diversity of nature

I will feel: totally connected. This is a favourites.

The Details: This all round nature connection routine helps to create feelings of awe, wonder and soft fascination. Slowing down and tuning into a wide range of natural elements from the sky, to natural sounds to small inquisitive and grounding aspects of nature found within your immediate surrounds.

Ideal Nature: a location with a good view and outlook where you can see the sky, ideally with the frequently visiting birds. Look for areas that have a good diversity of natural ground cover immediately around you so individuals can notice interesting aspects of nature that are smaller than your thumb. This routine is well suited to places that have a seat or comfortable grass to sit on

The Essentials:

Time: 10 minutes

Sense: five sense of sight, sound, smell, touch and taste

Best suited to: a place with a mix of sensory engagement

I will feel: present, calm and aware

The Details: This routine activates all our senses in nature as a powerful mindfulness practice to help reduce blood pressure and heart rate, increase wellbeing and create feelings of beauty and awe. This 5,4,3,2,1 stress reduction and sensory enhancing activity can be picked up later and be used anywhere you go.

Ideal Nature: a location that offers good sensory diversity with natural sounds, items that you can touch such as leaves or rocks, any engaging smells and finally, items of natural beauty.