3-Minute Garden Grounding

Time needed: 3 minutes (60 seconds each)

Setting: Garden, park or any green space

Purpose: Using nature connection for grounding and restoration

Green Immersion (60 seconds)

   What: Stand or sit in green space and slowly scan for different shades of green. Notice deep forest green, bright lime, yellow-green, blue-green, grey-green. Count how many different greens you can find. Let eyes rest on the green that draws you most.

   Notice: How green affects your nervous system, breathing naturally deepening, shoulders dropping

   Why: Green activates calming response, природа connection reduces stress, visual focus grounds attention

Earth Contact (60 seconds)

   What: Make physical contact with something natural. Touch soil with your hands, feel bark texture, run fingers over leaves, press feet into grass or ground. Notice temperature, texture, moisture. Take three breaths while maintaining contact.

   Notice: Tactile sensations, body responding to earth contact, where you feel most grounded

   Why: Physical nature contact reduces cortisol, earth connection activates grounding response, sensory engagement anchors presence

Growth Observation (60 seconds)

   What: Find one living growing thing. Notice evidence of life and growth: new leaves, buds forming, stems reaching, roots visible, seasonal changes. Observe this growth for full 60 seconds. Consider what this plant is doing right now to thrive.

   Notice: Life continuing regardless of your stress, resilience in nature, patience in growth

   Why: Connects to larger cycles, provides perspective, reminds of natural rhythms and resilience

Closing: Thank the garden for this moment

Notice: Quality of grounding in your body

Why: Completes nature connection ritual

Tips:

Works in any green space

Brief contact still beneficial

Return to same spot regularly

Notice seasonal changes

Let nature set the pace