Pausing to Notice Nature

A simple way to come back to yourself.

So much of modern life pulls us forward. The next task, the next message, the next thing to tick off the list. Without realising it, we can spend our days living slightly ahead of ourselves, disconnected from our bodies and the present moment.

One of the simplest and most powerful ways to return to centre is to pause and notice nature.

Nature does not rush. It does not strive or perform. It simply exists, and in doing so, it offers us a mirror of how it feels to be regulated, grounded and at ease.

When you take a moment to pause, gently bring your awareness to your senses. This is a beautiful nervous system practice because it anchors you in the here and now.

Notice what you can see.

Colours, light, movement, shadows. Leaves shifting in the breeze, clouds passing overhead, the way sunlight lands on the ground or through a window.

Notice what you can hear.

Birds, wind, water, distant sounds, or even the quiet hum of a space. There is no need to label the sound as pleasant or unpleasant, just notice that it is there.

Notice what you can smell.

Fresh air, soil, plants, flowers, salt from the ocean, or even the subtle scent of your skincare.

Notice what you can feel.

The temperature of the air on your skin, your feet on the ground, the chair supporting you, the texture of leaves, bark, or sand beneath your fingers.

Notice what you can taste.

A sip of tea, coffee, water, or simply the lingering taste in your mouth. Even this small awareness can bring you back into your body.

This practice can be done anywhere.

If you have access to a garden, a park, the beach, or bushland, allow yourself to wander slowly. Let your eyes soften rather than searching for anything in particular. If you live by the ocean, standing at the shoreline and watching the rhythm of the waves can be incredibly regulating.

If you spend most of your day indoors or work in a building, nature is still available to you. Perhaps there is a plant nearby you can sit with. Notice its shape, its colour, the feel of its leaves. Bring it close and notice its scent. Even a single plant can be enough to signal safety and calm to the nervous system.

As you notice nature, check in with how your body feels. Has your breath softened? Do your shoulders drop? Does your jaw unclench just a little? These are signs your system is beginning to settle.

Another gentle way to support regulation is through intentional breathing. You do not need complicated techniques. Simply inhaling slowly through the nose and exhaling a little longer through the mouth a few times can be enough. Long, slow exhales tell the body that it is safe to relax.

Meditation does not have to look like sitting perfectly still on a cushion. It might be a guided meditation, which you can find on my website under self care resources, allowing yourself to be led gently inward. It might be a slow walk where your attention rests on each step, each breath, each sound around you.

For me, swimming is deeply meditative. The rhythm of the water, the repetition of movement, the way my breath naturally finds a steady pace. For others, it may be gardening, cooking, or simply sitting quietly with a cup of tea.

Humming or singing a tune is another beautiful nervous system practice. The vibration of sound stimulates the vagus nerve, helping the body move out of stress and into calm. Playing a musical instrument, even for a few minutes, can have the same effect.

Even your daily skincare routine can become a moment of stillness. Instead of rushing through it, slow your movements. Feel the texture of the product in your hands. Massage your face or hands with care. Breathe as you apply your moisturiser. These small moments of presence add up.

So much of what we need is already woven into our everyday lives. We just need to allow ourselves to go slower.

After reading this, consider putting your screen down for a few minutes. Allow yourself to simply be. This might feel uncomfortable at first. Many of us are not used to intentional stillness. But like any practice, it becomes easier the more we return to it.

Life does not have to be a series of achievements and accomplishments. There is profound nourishment in remembering that you are a human being, not a human doing.

Nature is always inviting you back. All it asks is that you pause long enough to notice.