The best examples of mindfulness in nature walks: 3 practical examples you can try today

Let’s start with one of the simplest and best examples of mindfulness in nature walks: a 5-senses awareness walk. This is perfect if you tend to live in your head or get stuck replaying the same worries.

Instead of trying to “clear your mind” (which almost never works), you give your attention a job: notice what’s actually happening through your senses, moment by moment.

Here’s how it looks in real life, without turning it into a rigid checklist.

Step 1: Start slow and set a gentle intention

Before you take your first step, pause for just 10–20 seconds. Feel your feet on the ground. Notice your posture. Take one slower breath in, one slower breath out.

You might say to yourself quietly: “For the next 10 minutes, I’m just going to notice what’s here.”

That’s it. No need for perfection. The power of this example of mindfulness in nature walks is in its simplicity.

Step 2: Rotate through your senses as you walk

As you begin walking, let your attention cycle through your senses. You don’t have to follow a strict order, but here’s a natural flow you can try:

Sight – Let your eyes soften. Notice colors, shapes, and light. Maybe it’s the deep green of a tree, the way sunlight hits a building, or the pattern of cracks in the sidewalk. Try labeling a few things silently: “green leaves,” “red car,” “blue sky,” “shadow on the grass.”

Sound – Shift to listening. What are the loudest sounds? Cars, birds, wind, footsteps, distant voices? Then, what are the quietest sounds you can hear? Maybe a leaf scraping the ground or your own breathing.

Touch – Notice physical sensations. The feeling of your feet rolling from heel to toe. The temperature of the air on your skin. The brush of your sleeve as your arms swing. If it’s safe, you might briefly touch a tree trunk, a leaf, or a fence and notice texture and temperature.

Smell – Take a slightly deeper breath through your nose. Is there a scent of cut grass, wet pavement, flowers, soil, or even car exhaust? No need to judge it as good or bad—just notice.

Taste – This one is often subtle. Maybe there’s a hint of coffee from your travel mug, mint from gum, or that “fresh air” taste after rain.

As you move, let yourself naturally drift from one sense to another. When your mind inevitably jumps to your inbox or a conversation from last week, simply notice the thought—“thinking about work”—and gently return to one sense, like the feeling of your feet.

This is one of the best real examples of mindfulness in nature walks because you can do it in almost any environment: a city park, a suburban neighborhood, or even a hospital garden if you’re visiting someone.

Second example of mindfulness in nature walks: the mindful breathing & pacing walk

If you’re feeling stressed, wired, or anxious, this second example of mindfulness in nature walks: 3 practical examples focuses more on your breath and your walking rhythm.

Research from organizations like the National Institutes of Health and Mayo Clinic suggests that even short periods of mindful breathing can support lower stress levels, improve mood, and help with emotional regulation. Pairing that breathing with gentle walking can make mindfulness feel less intimidating and more approachable.

Step 1: Match your breath to your steps

Start walking at a relaxed pace. After a minute or two, begin to notice how many steps you naturally take on an inhale and how many on an exhale.

You might find, for example, that you’re taking:

• 3 steps while breathing in
• 4 steps while breathing out

There’s no perfect ratio. Just notice what’s already happening.

Then, gradually smooth it out. You might explore something like:

• 4 steps in, 4 steps out
• Or 3 steps in, 5 steps out (a slightly longer exhale can feel especially calming)

The beauty of this example of mindful walking in nature is that your breath becomes your anchor. Instead of forcing your mind to “be quiet,” you give it a rhythm to follow: step-step-step, breathe in; step-step-step-step, breathe out.

Step 2: Add a simple phrase to support focus

If your mind is extra busy, try silently pairing your steps and breath with a short phrase.

For example:

• On the inhale steps: “Breathing in”
• On the exhale steps: “Breathing out”

Or something more personal:

• Inhale: “Here”
• Exhale: “Now”

This is one of the best examples of mindfulness in nature walks for people who say, “I can’t sit still to meditate.” You’re still practicing mindfulness, but you’re moving, breathing, and letting your body help calm your mind.

Step 3: Notice how your body responds

As you continue, gently scan your body:

• Does your jaw feel tight or can you let it soften a little?
• Are your shoulders creeping up toward your ears? If so, let them drop a bit.
• How does your chest feel as you breathe—tight, open, neutral?

You’re not trying to fix anything; you’re just being honest with yourself about how you feel right now. That honest noticing is the heart of this example of mindfulness in nature walks.

You can use this style of walk during a lunch break, between meetings, or after a long day. Ten minutes of this kind of mindful pacing can feel surprisingly reset-like.

Third example of mindfulness in nature walks: the gratitude & curiosity walk

The third of our examples of mindfulness in nature walks: 3 practical examples is especially helpful if you’re feeling emotionally flat, discouraged, or stuck in negative thinking. It combines two very simple attitudes: gratitude and curiosity.

There’s growing evidence that practices like gratitude and nature exposure can support mental well-being. For example, the American Psychological Association has highlighted research showing that time in nature is linked with lower stress and better mood, and studies on gratitude show benefits for emotional health and resilience.

This walk is less about technique and more about how you choose to look at your surroundings.

Step 1: Walk with the question, “What can I appreciate here?”

As you start walking, bring this quiet question into your mind:

“What, in this moment, can I appreciate—just a little?”

You’re not forcing yourself to feel fake positivity. You’re simply scanning for small, honest moments of appreciation.

Some real examples of what you might notice:

• The way sunlight filters through leaves, making them almost glow.
• The persistence of a tiny weed growing through a crack in the sidewalk.
• The sound of a bird that keeps calling from a nearby tree.
• The feeling of finally being away from your screen.
• A cool breeze on a hot day—or a warm patch of sun on a cold one.

When you notice something, you might say quietly in your mind: “Thank you for this,” or simply, “I appreciate this.” Let the phrase be gentle, not forced.

Step 2: Add curiosity: “What’s interesting about this?”

To keep your mind engaged, layer in curiosity. As you walk, pick one thing at a time to look at more closely and ask:

“What’s interesting about this?”

Some examples of mindfulness in nature walks using curiosity:

• You notice a tree trunk and observe the different colors in the bark, the patterns, the spots where insects have left tiny marks.
• You notice a line of ants and watch their path for 20–30 seconds, just observing how they move and cooperate.
• You notice clouds and track how quickly they shift shape or move across the sky.
• You notice the different shades of green in one small patch of grass or plants.

Curiosity keeps your attention rooted in the present moment. Instead of ruminating on the past or rehearsing the future, your mind has something simple and real to explore.

This third example of mindfulness in nature walks is especially powerful if you’re working on shifting a negative mindset. You’re not pretending everything is perfect—you’re training your brain to notice that, even on hard days, there are still small, real things that are okay, or even quietly beautiful.

More real examples: small ways to turn any walk into mindfulness

Beyond these three core practices, there are many other examples of mindfulness in nature walks that you can experiment with. Think of these as mini-variations you can mix and match depending on your mood, energy, and environment.

Here are several real examples you can try:

The “color hunt” walk

Pick a color—say, green or yellow—and spend a few minutes noticing every instance of that color around you. Then switch to another color.

This can be surprisingly grounding, especially in busy urban areas where nature might show up in small ways: a potted plant on a balcony, moss in a sidewalk crack, a tree reflected in a glass window.

The “10 slow steps” reset

If you don’t have time for a long walk, try this micro-practice:

Take just 10 very slow, intentional steps. With each step, feel your heel touch down, then the middle of your foot, then your toes. Notice the shifting of your weight.

This is one of the simplest examples of mindfulness in nature walks you can squeeze into a hectic day—outside your office, in your driveway, or on a quiet corner of a park.

The “soundscape” walk

For a few minutes, let your walk become all about listening.

Imagine you’re creating a mental map of the soundscape around you: birds, traffic, wind, distant conversations, a dog barking, a plane overhead. Notice which sounds are close, which are far, which are steady, which come and go.

If a sound annoys you (like loud traffic), simply label it: “hearing traffic,” and notice how your body reacts. This kind of honest labeling is a grounded example of mindful awareness in nature—you’re not forcing yourself to like everything; you’re just staying present with it.

The “body check-in” loop

If you walk the same route often—a loop around your block, a trail in a park, or a path around your apartment complex—turn one full loop into a body scan.

As you walk, move your attention gradually from your feet up to your legs, hips, back, shoulders, arms, neck, and face. Notice areas of tightness, ease, warmth, or fatigue.

This is a quiet but powerful example of mindfulness in nature walks that connects your internal experience (your body) with your external environment (the path, the air, the ground).

Making these examples of mindfulness in nature walks work for real life

You don’t need a perfect forest trail or an hour-long break to benefit from these practices. In fact, the best examples of mindfulness in nature walks: 3 practical examples are the ones you can realistically fit into your day.

Here are a few practical tips:

Start small. Even 5 minutes counts. A short walk around the block with one mindful focus—like your breath or your senses—is meaningful.

Use natural cues. Let certain moments remind you to walk mindfully: after lunch, before a difficult call, when you finish work, or when you notice you’ve been staring at a screen for too long.

Leave the podcast off sometimes. Music and podcasts are great, but try one walk a week without earbuds. Give your brain a chance to rest from constant input.

Be kind to wandering attention. Your mind will drift. That doesn’t mean you’re “bad at mindfulness.” Each time you notice you’ve drifted and gently come back to your steps or your senses, that is the practice.

If you’re interested in how walking and nature support mental health more broadly, you might explore resources like the CDC’s page on physical activity and mental health or research summaries on nature and well-being from organizations like the National Institutes of Health.

FAQ: Mindfulness in nature walks

What are some simple examples of mindfulness in nature walks for beginners?

Some of the easiest examples of mindfulness in nature walks for beginners include:

• Focusing on your five senses—what you can see, hear, feel, smell, and taste—as you walk.
• Matching your breath to your steps, like 3 steps in and 4 steps out.
• Doing a “color hunt,” where you look for a specific color in trees, flowers, buildings, and even clothing around you.
• Taking 10 very slow, intentional steps and paying attention to each one.

You don’t have to do them all at once. Pick one example of mindful walking and try it for just a few minutes.

What is one example of a short mindful walk during a busy workday?

A practical example of a short mindful walk is to step outside for 5–10 minutes, leave your phone in your pocket, and choose one anchor—like your breath or your footsteps. As you walk, keep returning to that anchor whenever your mind jumps back to work. This can help reset your focus and reduce stress before you go back to your tasks.

Do these examples of mindfulness in nature walks still work in a city?

Yes. Some of the best examples of mindfulness in nature walks happen in city environments. You might notice small patches of nature—trees in planters, birds on a power line, light reflecting on windows, or even the feel of the wind between buildings. Mindfulness isn’t about being in a perfect wilderness setting; it’s about paying attention to what’s here, wherever you are.

How often should I practice these examples of mindful walking?

There’s no strict rule. Many people find that 2–3 short mindful walks per week feel realistic. Others like a daily 10–15 minute walk. What matters most is consistency over time, not the length of any single walk. Even a few minutes, repeated regularly, can make a difference.

When you experiment with these examples of mindfulness in nature walks: 3 practical examples—the 5-senses walk, the breathing and pacing walk, and the gratitude and curiosity walk—you’re not just “going for a walk.” You’re training your mind to come back to the present, again and again, in a way that’s gentle, accessible, and surprisingly grounding.

You don’t have to walk perfectly. You just have to walk—and notice.