Nature and Mental Health: Mindfulness Techniques to Keep the Brain Active

For centuries, humans have turned to nature for rest, recovery, and inspiration. Modern science confirms what intuition has long suggested: exposure to green spaces improves mental wellbeing, reduces stress, and supports healthy brain function. For older adults — especially those in care homes or living in urban areas — nature can be a powerful, accessible tool for mental health support.

The ROOTED project is built on this principle. We aim to bring nature experiences closer to seniors through hands-on outdoor activities, creative engagement, and digital tools such as live nature cameras. From a short walk among olive trees to tending a small pot of basil on a balcony, these moments are more than hobbies; they are investments in emotional resilience and cognitive vitality.

The Science Behind the Benefits

Numerous studies link contact with nature to measurable improvements in mental health:

• Stress Reduction – A large-scale study found that people living within 300 metres of green space reported significantly less mental distress (Mitchell & Popham, 2008, The Lancet).

• Cognitive Improvement – A University of Michigan study showed that walking in nature improved memory performance and attention span by 20% compared to walking in a city (Berman et al., 2008).

• Mood Enhancement – Regular exposure to green environments is linked with lower rates of depression and anxiety (Gascon et al., 2015).

• Ageing & Brain Health – Research in Frontiers in Psychology (Whear et al., 2021) shows that green space exposure in later life can slow cognitive decline and improve emotional regulation.

The combination of reduced stress hormones increased physical activity, and sensory stimulation makes nature one of the most holistic and low-cost mental health interventions available.

Mindfulness Techniques for Seniors in Nature

1. Sensory Walks

Focus on one sense at a time — noticing bird calls, the texture of leaves, or the warmth of sunlight. This slows racing thoughts and anchors the mind in the present moment.

2. Nature-Based Breathing

Pair deep breathing with visualisation of natural scenes. For example, inhaling while imagining the smell of sea air, exhaling while picturing waves. Such exercises can reduce anxiety and lower blood pressure.

3. Birdwatching Breaks

Watching birds, even from a window or balcony, can improve mood and foster curiosity. The British Trust for Ornithology found daily birdwatching boosts happiness by 7–10%.

4. Mini-Gardening

Planting herbs or flowers stimulates the senses, improves fine motor skills, and brings a sense of achievement. Horticultural therapy is shown to benefit mood and cognitive health in seniors (Park et al., 2019).

5. Nature Storytelling

Recounting past experiences with landscapes, wildlife, or seasons combines reminiscence therapy with social engagement, stimulating memory recall and conversation.

Adapting for Mobility Limitations

Not all seniors can access large green spaces, but nature can still be brought to them:

• Live nature webcams – provides online streaming directly to the room from the reserve or even a garden.

• Indoor sensory nature kits – Small potted plants, herbs, stones, shells, and feathers to engage touch and smell.

• Audio recordings – Birdsong and environmental sounds to calm down after stressful day.

How can you integrate nature into daily life in care homes or in your community? Try to start with these things!

• Weekly balcony gardening sessions.

• Seasonal flower-arranging workshops using local blooms.

• Virtual birdwatching mornings with group commentary and discussion.

• Story circles where residents share seasonal changes they’ve noticed over their lifetime.

These activities not only stimulate the brain but also create opportunities for social interaction and a stronger sense of belonging.

References:

• Mitchell, R., & Popham, F. (2008). Effect of exposure to natural environment on health inequalities: an observational population study. The Lancet, 372(9650), 1655–1660.

• Berman, M. G., et al. (2008). The cognitive benefits of interacting with nature. Psychological Science, 19(12), 1207–1212.

• Gascon, M., et al. (2015). Mental health benefits of long-term exposure to residential green and blue spaces: a systematic review. Environmental Research, 140, 325–332.

• Whear, R., et al. (2021). What is the impact of green space on older adults’ mental wellbeing? Frontiers in Psychology, 12, 737267.

• Woods, B., et al. (2018). Reminiscence therapy for dementia. Cochrane Database of Systematic Reviews, (3).