Nourish Yourself

Add one extra vegetable or fruit to a meal you already love, rather than overhauling your whole plate at once.

Stand barefoot on grass, sand, or soil. Feel the ground beneath you and let your body relax. Research suggests grounding can reduce stress and help regulate your nervous system.

This meditation offers your mind a gentle break and can be done anytime you’re outside. Sitting with nature while focusing on your breath helps calm your mind and body.

Steps:

• Find a comfortable place to sit outdoors
• Notice your natural breathing
• As you breath in, count 1.
• As you breathe out, count 2.
• Continue up to 10, then back down to 0. Repeat as needed.

If your mind wanders and you lose count, that’s completely normal. Gently bring your attention back to your breath or the last number you remember.

Find a comfortable place to sit or rest outside. Let your attention open to everything around you - the shifting light, the sounds, the breeze, the clouds, the birds, the details you might normally miss. Observing in this way slows your thoughts, deepens presence, and helps you feel more connected to the world around you.

Take a quick dip in a cold lake, ocean, or river. The cool water can invigorate your body, clear your mind, and release feel-good endorphins. Start slowly, listen to your body, and step out whenever you need.

Visit a local park, trail, or national park you’ve never been to before. Exploring a new environment awakens your curiosity, breaks routine, and can spark fresh perspective. Let yourself wander, notice what feels different, and enjoy the sense of discovery.

Stretch, do yoga, or exercise outside. Movement paired with fresh air and natural surroundings can energize your body and improve your mood.

Take a few minutes to sketch, write, or jot down observations from your time outside. Reflecting on what you notice boosts creativity, gratitude, and awareness.