Month: November 2025

Categories
Mindful Gardening Mindfulness

Five Senses Scan in the Garden

The five senses scan helps enhance our awareness and presence of the current moment. This exercise is particularly beneficial for stress, anxiety, depression, hyper-vigilance and dissociation. Engaging the senses like this helps us shift focus away from intrusive thoughts and fosters mindfulness, thereby calming and grounding us.

I’m going to suggest some plants to help with the exercises.  I included the Latin names so you can find them more easily online if you want to buy those plants.  I chose (where possible) plants native to the UK so nature can benefit too, but feel free to experiment with others, especially those local to your region. 

Touch

Run your fingers through the soil.  Feel the texture (e.g. smooth, gritty or clumpy), weight and temperature.  Notice how moist or dry the soil is.

Gently run your fingers over the leaves and petals of various plants. Notice how they feel against your skin.

Examine different twigs and stems of plants, noticing the different feels and textures.

Collect small stones or pebbles of different shapes and sizes. Close your eyes and feel the textures, noting smooth versus rough and warm versus cool surfaces.

Sit quietly and close your eyes while focusing on the breeze against your skin. Notice how it feels when it changes in intensity and direction.

Smell

Inhale the scents; wild garlic (allium ursinum), wood sage (teucrium scorodonia) and chamomile (chamaemelum nobile) are native to the UK and will give off a scent for as long as they have foliage. 

Lavender and rosemary give off a scent all year round. 

Some plants give off a beautiful nectar scent when they are in flower; good examples of UK natives are sweet violets (viola odorata), common honeysuckle (lonicera periclymenum) and meadow sweet (filipendula ulmaria).

Sight

Watch the wind blowing through long grasses, such as purple moor grass (molinia caerulea), common quaking grass (briza media) or wavy hair grass (deschampsia flexuosa).  

Watch the light shining on leaves, or how the leaves sway in the wind or bounce under the weight of rain or snow.

Choose a specific colour and look for plants that match this hue. For example, find all the yellow flowers, such as cowslip (primula veris), bird’s-foot trefoil (lotus corniculatus) or meadow buttercup (ranunculus acris).

Observe how pollinators, such as bees and butterflies, interact with the plants and flowers.

Hearing

Listen to birds singing, bees buzzing or wind rustling through grasses, trees or shrubs. Focus on specific plants and animals, and their interactions with the elements (e.g., branches creaking or leaves rustling).

If there’s a water feature (like a pond or fountain), focus on the sounds of flowing or splashing water.

Move gradually around the garden, noting where each sound is coming from. This works nicely if you have a couple of sitting areas. Sit comfortably and choose a calming mantra or phrase (such as “I am here, I am present,” “With each breath, I draw in the beauty of nature,” or “I breathe in calm, I breathe out tension”). Think or say it softly while focusing on the natural sounds around you.

If you get distracted by unwanted sounds (such as power tools or cars), practice gently shifting your awareness back to the sounds you do want to hear.

Try the hearing exercises with your eyes open and then repeat with your eyes closed to see any differences between the experiences.

Taste

Try a small handful of wild oregano (origanum vulgar) or home grown fruit such as wild strawberries (fragaria vesca). Eat it slowly. Focus on each bite, analysing its texture, flavour and aroma.

Create a simple herbal tea using foraged leaves from plants like chamomile (chamaemelum nobile).

Tips: Do one sensory activity from each category daily, for a total of 5 activities a day. Mix and match different exercises each time. It’s better to spend 5 or 10 minutes a day on this than to do it once a week for an hour.

Categories
Mindfulness

Mindful Walking: The Benefits of Going for a Walk in Nature

Introduction

Have you ever tried to clear your mind by stepping outside for a walk?  If so, you’ll know that stresses and distractions can make it difficult to clear that mind.  What can you do about it?  Many people find that using nature as their escape can be very helpful.  But there are some things worth considering before you venture out into the great outdoors.  This post will give you some tips on how to make your walk relaxing, rejuvenating and safe.

Before heading out

  • Plan your route.  Make sure your walking route lets you experience a natural landscape.  Examples include nature reserves, forest trails, coastal paths and riverbanks.  Each landscape has its own sensory benefits, such as a gentle breeze, birdsong or the sound of running water.  Experiment with the different settings to see what works best for you.
    For safety, choose well-trodden paths or even marked trails (such as a public footpath) to avoid getting lost or encountering hazardous terrain.  Be aware that even public footpaths can lead you into unpleasant or dangerous terrain, such as a path overrun with thorns or a field with a vicious bull.
  • Wear Appropriate Footwear: Choose comfortable, supportive shoes designed for walking or hiking.  I have joint hypermobility, so I wear a nice, strong pair of hiking boots with insoles, even for short walks.  Being physically comfortable helps your mood.
  • Check the Weather Forecast: Check the weather forecast and dress accordingly.  If necessary, wear layers for changing conditions.  You will likely be warmer during the walk than you were beforehand; I’ve headed out in a raincoat, hat and gloves before, only to end up sweaty and having to carry it all back.  On the other hand, I’ve been caught in a thunderstorm clad in nothing more than shorts and a t-shirt!
  • Take some essentials: Water, sunscreen and insect repellent can make a big difference.  For shorter walks, these might be overkill, but I’ve headed out several times for a “10 minute walk”, only to be still out there an hour later!  It is a good idea to take your phone with you, even though this can lead to unwanted interruptions; switch it to silent if you don’t want to be disturbed. 
    Don’t be tempted to doomscroll or phone people for a long chat during your walk!  The idea is to have your phone in case you need to speak to someone or use a map/route guide (for example, if you get hurt or lost).
  • Inform Someone: Let a friend or family member know you’re going out.  Ideally, tell them your planned route and expected return time. 
  • Bring Someone With You: Maybe ask someone like-minded to join you on the walk.  You can encourage each other to focus on the sights, sounds, feelings, smells and even on the tastes and textures of things like blackberries that you might forage.

During the walk

  • Walk at a Comfortable Pace: Maintain a steady, leisurely pace that feels comfortable, allowing your body to move without strain.  You want to get the benefits of exercise without injuring yourself.
  • Be Aware of Your Surroundings: Notice the colours, sounds, and scents of nature.  Focusing on such things as birdsong, flowers, trees, drifting clouds, a sunset or the sound of snow or fallen leaves crunching underfoot can create a very pleasant sensory experience.  Take deep breaths and fully engage your senses. 
    Awareness can also help keep you safe.  The weather forecast sometimes gets it wrong, animals (such as cows with calves) can appear unexpectedly and maps can be out of date.  Change your route or head back if things become precarious.
  • Stop every now and then: Although walking can be very good exercise, stopping to take in a nice view or enjoy the sounds of the wind rustling in the trees can be very calming.  You can focus on the feel of your feet against the ground and your own breathing.  By doing so, you’ll be practicing a very calming mindfulness exercise.
  • Take Slow, Deep Breaths: Inhale deeply through your nose, hold for a moment, and exhale slowly through your mouth to promote relaxation.
  • Visualize a Peaceful Place: While walking, imagine yourself in a serene setting, focusing on the feelings of calm and contentment that brings.
  • Limit Distractions: Keep your phone in your pocket or bag (unless you really need it for safety reasons) and focus on your surroundings or your thoughts to foster a sense of tranquillity.

After the Walk

  • Congratulate Yourself: it can be nice to appreciate the effort you went to, fostering a feeling of achievement.
  • Stretch: Perform gentle stretches to relieve tension in your muscles, particularly in your legs and feet.
  • Check for Injuries: Inspect your feet and body for any signs of discomfort or injury.
  • Rehydrate: Drink water to replenish fluids lost during the walk.
  • Rest and Recover: Allow yourself some downtime to relax and recover from the activity.
  • Reminisce and Reflect: think about the most enjoyable parts of the walk.  If you went out with a walking partner, relive the best parts together.

Now that you know the key components of a rejuvenating nature walk, you’re ready to step outside without worrying about the burdens of everyday life.  Incorporating these techniques into your walk can enhance your relaxation and enjoyment of the outdoors.

Categories
Mindfulness

The “5 senses”, Proprioception and Mindfulness

Our 5 senses?

Common belief is that we have five primary senses: sight, hearing, taste, smell and touch. However, those five senses are only a fraction of our sensory capabilities. We actually possess several more senses, including vestibular (balance), interoception (awareness of internal body signals such as hunger or thirst) and proprioception, which will be explained below. These other senses contribute significantly to our understanding of ourselves and our environment. Nevertheless, the perception of “five senses” persists, mostly due to cultural simplicity and educational traditions.

Exploring our other senses reveals a more intricate and fascinating interplay between us and the world around us. Proprioception is a crucial yet often overlooked sense that plays a significant role in our overall awareness and mindfulness. Understanding proprioception can enhance our mindfulness practice.

What is proprioception?

Proprioception is the sense of being in our body in a place. It involves sensory receptors located in muscles, tendons, and joints that send information to the brain about body posture, movement and balance. Proprioception helps us move through space confidently without needing to look at our limbs constantly.

Consider the following two examples:

  • Walking on Uneven Ground: When walking on a path with rocks, grass and roots, our proprioceptors help us adjust our foot placement without needing to look at every step. This helps us move smoothly and safely.
  • Stretching or Yoga: During a yoga pose, such as a downward dog, proprioception helps maintain balance by understanding how our body is oriented and if we need to make any adjustments to hold the pose effectively.

Proprioception and Mindfulness

Mindfulness emphasises being present in the moment, focusing on bodily sensations, thoughts, and feelings. Proprioception enhances this experience by helping us focus on our body and feel physical sensations. In a lot of ways, it is the most important sense during mindfulness practices such as meditation or mindful walking.

Benefits of Integrating Proprioception in Mindfulness Practices

  1. Enhanced Body Awareness: By sharpening proprioceptive skills, we become more attuned to physical sensations. This helps us engage more deeply in mindfulness practices.
  2. Improved Focus and Concentration: Proprioceptive exercises can help reduce distractions during mindfulness practices by grounding us in the present. When our body is aligned and understood, our mind can focus better.
  3. Stress Reduction: Being aware of proprioceptive feedback can help us relax. For example, recognising muscle tension helps us release that tension, thereby promoting a sense of calm.
  4. Mind-Body Connection: Proprioception fosters a strong connection between mind and body. As we become more aware of our bodily sensations, we can better understand how emotions manifest physically, which then lets us regulate them.

Research Supporting the Link Between Proprioception and Mindfulness

Various studies show the relationship between proprioception and mindfulness. Research indicates that mindfulness practices enhance body awareness and proprioceptive acuity, leading to improved psychological well-being (Keng et al., 2011).

Additionally, research on trauma and proprioception suggests that enhancing this sense can help individuals reconnect with their bodies, fostering healing. By integrating proprioceptive awareness into mindfulness, practitioners can develop a more profound sense of safety and security in their bodies, essential for trauma recovery (Levine, 1997).

Conclusion

Proprioception is not just a basic sensory input; it serves as a foundation for enhancing mindfulness practices. By developing a keen sense of body awareness through proprioceptive training, we can deepen our mindfulness practice, promote emotional regulation and foster a stronger mind-body connection. As we continue to explore the interplay between these two elements, the potential for personal growth and healing becomes increasingly clear.

References

  • Keng, S.L., Smoski, M.J. & Robins, C.J. (2011) ‘Effects of mindfulness on psychological health: A review of empirical studies’, Journal of Clinical Psychology, 67(2), pp. 124-133. doi: 10.1002/jclp.20758. Available at: https://www.scirp.org/journal/paperinformation?paperid=91248 (Accessed: 12 November 2025).
  • Levine, P. A. (1997). Waking the Tiger: Healing Trauma. North Atlantic Books.