Holistic Nature and Wellbeing Course

​ (2 Hours)
Date: Wednesday
Start Time: 6:00 PM - 8:00 PM AEST (QLD, NSW, TAS, VIC)
6:30 PM - 8:30PM ACST (N​T, SA)
6:00 PM - 8:00 PM AWST (WA)
​This 2-hour holistic nature and wellbeing course combines the healing properties of nature with mindful practices, movement, and breathwork to restore balance. It’s designed to leave participants feeling grounded, rejuvenated, and more connected to both the natural world and their inner selves.

6:00 PM – 6:10 PM: Introduction & Intentional Connection to Nature
  • Goal: Set the tone for the course by grounding yourself and connecting with nature’s energy.
  • Activities:
    • Begin by reflecting on your current state of mind. How do you feel physically, emotionally, and mentally right now?
    • Set an intention for the course (e.g., "I am open to healing through nature" or "I want to feel more grounded").
    • Exercise: Spend 5 minutes focusing on your breathing, visualizing being in a peaceful natural space, like a forest or beach.

6:10 PM – 6:30 PM: Nature Walk or Imagined Connection to Nature
  • Goal: Use nature to promote physical and emotional wellbeing through movement or visualization.
  • Activities:
    • If possible, take a short walk outdoors in nature (even in your backyard or nearby park). Focus on the natural sights, sounds, and smells around you—notice the feeling of the earth underfoot.
    • If you’re unable to walk outside, close your eyes and use a guided imagery exercise. Imagine yourself walking through a lush forest, feeling the breeze, hearing the birds, and experiencing the natural world with all of your senses.
    • Reflection: After the walk or visualization, take 5 minutes to journal your experience. How did connecting with nature affect your mood or physical state?

6:30 PM – 6:50 PM: Nature-Based Mindfulness & Sensory Practice
  • Goal: Cultivate mindfulness by engaging your senses with nature to reduce stress and increase presence.
  • Activities:
    • Theory: Briefly discuss how mindfulness in nature can lower stress, enhance focus, and promote emotional balance.
    • Exercise: Choose an outdoor setting or your indoor space with natural elements (house plants, flowers, etc.).
      • Focus on each of your senses one by one:
        1. Sight: Notice the natural colors, shapes, and textures around you.
        2. Sound: Focus on any sounds of nature, even if it’s just the rustling of leaves or birds.
        3. Touch: Feel a natural element (tree bark, a leaf, or a stone) and notice its texture.
        4. Smell: Breathe in the scent of fresh air, plants, or flowers around you.
        5. Taste: If you have any herbal tea or natural food, take a mindful sip or bite, paying attention to how it feels and tastes.
    • Reflection: Spend 5 minutes journaling about the sensory practice. What new details did you notice about your surroundings? How did engaging each sense impact your state of mind?

6:50 PM – 7:10 PM: Healing Power of Natural Elements (Earth, Water, Air, Fire)
  • Goal: Learn how the four natural elements (earth, water, air, and fire) can support mental and emotional health.
  • Activities:
    • Brief Theory: Introduce the concept that each natural element offers specific healing properties:
      • Earth: Grounding, stability, and balance.
      • Water: Cleansing, emotional release, and flow.
      • Air: Clarity, communication, and inspiration.
      • Fire: Passion, transformation, and energy.
    • Exercise: Choose one of the elements to focus on for a brief reflective practice:
      • Earth: Stand or sit, feel the ground beneath you, and take a few moments to ground yourself.
      • Water: Imagine water flowing over you, washing away tension and stress.
      • Air: Open a window or imagine the fresh air filling your lungs, clearing your mind.
      • Fire: If you have access to a candle or fireplace, focus on the warmth and light, reflecting on transformation.
    • Reflection: Spend 5 minutes journaling about how connecting with one of the elements made you feel. Did it spark any insights or emotions?

7:10 PM – 7:30 PM: Nature-Inspired Movement & Breathing Techniques
  • Goal: Integrate gentle movement and breathwork with nature-inspired practices to boost vitality and reduce tension.
  • Activities:
    • Theory: Discuss how movement and breathwork can release stress, promote mental clarity, and enhance energy.
    • Exercise: Choose one or both of the following:
      • Nature-Inspired Movement: Perform simple yoga poses inspired by nature (e.g., Tree Pose for grounding, Warrior for strength, Child’s Pose for relaxation).
      • Breathing Exercise: Practice a nature-based breathwork technique like "Ocean's Breath" (Ujjayi Pranayama) or deep belly breathing, visualizing inhaling the fresh air of the forest and exhaling tension.
    • Reflection: Take 5 minutes to note how the movement and breath exercises affected your body and mind.

7:30 PM – 7:50 PM: Nature Meditation & Relaxation
  • Goal: Use meditation and relaxation techniques to deepen your connection to nature and calm the mind.
  • Activities:
    • Theory: Discuss how meditation can enhance emotional regulation, mindfulness, and overall wellbeing when practiced in natural surroundings or with natural imagery.
    • Guided Meditation: Spend 15 minutes in a guided meditation, either outdoors or indoors, focusing on the sights, sounds, and smells of nature. Imagine yourself in your favorite natural place and feel its healing energy.
    • Reflection: After the meditation, journal briefly about the experience. What thoughts or emotions came up? How do you feel now?

7:50 PM – 8:00 PM: Closing Reflection & Integrating Nature into Daily Life
  • Goal: Solidify the course learnings and discuss how to incorporate nature-based practices into everyday life.
  • Activities:
    • Final Reflection: Spend 5 minutes journaling about the experience. What were the key takeaways? Did you feel more connected to nature or yourself?
    • Action Plan: Write down one way you will bring more nature into your daily routine—whether it's taking regular walks outside, incorporating plants into your living space, or practicing nature-inspired mindfulness techniques.
    • Closing Thought: "Nature is not a place to visit. It is home." – Gary Snyder. Reflect on this quote and what it means to you.

Follow-Up:
  • Suggested Daily Practices:
    • Take 5-10 minutes each day to step outside and connect with nature, even if it’s just by breathing fresh air or observing the sky.
    • Consider starting or ending your day with a mindfulness practice that involves nature imagery or sensory exploration.