Nature is waiting to be seen, heard, felt and included in our lives with gratitude. We hope that the past exercises shared in our previous articles has materialised into a meaningful affirmation with Nature. We conclude the last of our 3-part series with these recommendations to help you strengthen this connection with Nature to find inner peace and achieve self-reflection and self-awareness.

1. Get in sync with a short mindfulness exercise
As always, locate your spot in a quiet park. Stand in a comfortable position with your back straight and shoulders relaxed. We’ll start with a little Mindful Movement to loosen up the body and mind with loving kindness and compassion. It’s a way of creating space in our bodies and allowing the skin and muscles to breathe with the stretching.

Using the breathing techniques you’ve learnt from past exercises, raise both hands towards the sky and enjoy the stretch. Feel your body aligned with your breath and enjoy the gratitude for the space
that you have just created.

Now lower your arms gently to your sides, squeeze and lift your shoulder blades towards your ears. Hold this stretch for a while, relax and repeat this a few more times. Do it with intention and do not rush into it. Simply take your time and enjoy this process with a smile.

2. Visualise yourself as parts of Nature
Using the Visualisation skills in Connect with Nature through Visualisation, repeat these words to yourself:

Breathing in, I see myself as a flower
Breathing out I feel fresh

Breathing in, I see myself as a mountain
Breathing out, I feel solid

Breathing in, I see myself as roots of a tree
Breathing out, I feel anchored and stable

Breathing in, I see myself as still water
Breathing out, I reflect things as they are

Breathing in, I see myself as space
Breathing out, I feel free
(Adapted from A Handful Of Quiet: Hanh, Thich Nhat)

3. Express your thoughts and gratitude for Nature
Continuing with Visualisation and controlled breathing, pen down your thoughts and sensory experience as you see imagine yourself as these following elements of Nature:

  • A flower
  • A mountain
  • Roots of a tree
  • Still water
  • An open space

It is important to acknowledge and document the feelings evoked from the imageries, that calmness or even euphoria that might have hit you during these moments. To pay homage to these thoughts and further digesting the meaning of them will go a long way in your quest to reunite with Nature. Look back and read through your journal to appreciate how far you have come on your journey. The time for reflection has never been stronger. Take this opportunity and use it wisely.

Keep practising this new skill with the ones you’ve learnt previously and continue your Mindful Journaling. Select your confidante to take on your Nature journeys with these recommendations for you.

#ConnectWithNature is proudly presented and prepared in collaboration with Shalini Damodaran, an established Mindfulness practitioner and teacher. For more information, please visit

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