Fresh Air, Fresh Perspective: Mindfulness Activities for Spring

By Megan Cole, MSW, LCSW

I think it’s pretty safe to say that after what felt like an unusually long, cold, and heavy winter, most of us have been welcoming the first signs of the coming Spring with joyful anticipation—I know I have!

Over the past few weeks my family has made the most out of the longer evening daylight. Picnic suppers outside, getting pansies planted and the first weeds pulled up, checking out the birds showing back up at our feeders, and seeing little bits of color appear on the trees and ground where things are coming back to life, have buoyed our spirits. With all these little changes, I’m noticing subtle shifts in my mood, and that of those around me. People are smiling more, as if these warm, sunny days have refilled our social batteries again.

Springtime gives us a gentle nudge to “wake up” after the harsh winter months. For many people, it can also be a time for personal reflection and growth, encouraging us to slow down, step outside, and reconnect with ourselves and the world around us. Mindfulness is one powerful way to do just that: by paying attention to the very moment in which we are sitting, experiencing it with openness and curiosity, we are able to create a space where we can really attune to how we feel, what we need, and what changes in our lives might be needed to support our growth and wellbeing.

Sound complicated? Don't worry, it’s truly not. For example, this weekend I took my six-year-old daughter for a short hike at Haw River State Park. As we walked, we engaged in a “Color Walk,” where we tried to look for spots of every color of the rainbow along the trail. In a sea of shades of brown and gray, we made a point to notice small pops of color: green bushes and tree buds, tiny purple violets, pink redbud tree blossoms, delicate red leaves of a plant barely peeking out of the earth, and the bright blue sky.  No long meditation session or special equipment needed, we were simply present, and engaged in mindful, gentle connection with the natural beauty of the world around us.

If going for a hike doesn’t appeal to you, or isn’t possible for health reasons, there are still lots of ways you can incorporate mindfulness exercises into your time outside this Spring! The Color Walk can be adapted so that it’s done just sitting quietly, gazing at the area around you, rather than moving around. Think of any mindfulness activity as "giving your brain a bath," where you are washing out the stress, frustration, and heaviness, and feeling cleansed and refreshed afterward. 

Here are a few ideas you can try: 

1. Engage your Five Senses
Whether out for a walk, or sitting in a rocking chair on the porch, pause to notice:

• 5 things you can see (fresh blooms, shifting clouds, sunlight through the trees)
• 4 things you can feel (a breeze, the ground under your feet, warmth of the sun)
• 3 things you can hear (birds, distant traffic, rustling leaves, children playing)
• 2 things you can smell (flowers, fresh cut grass, rain in the air)
• 1 thing you can taste (even just noticing your breath or a sip of water)

This simple exercise can gently anchor you in the present moment, clearing out the stress and worry you have been carrying.

2. Sit and Soak It In
Find a comfortable spot—on a bench, a blanket, or even your front steps. Give yourself permission to just sit for a few minutes. Notice how your body feels. Let your shoulders drop. Allow your breath to slow naturally.

You don’t have to “clear your mind.” Just observe what comes and goes, like clouds drifting by, a squirrel running across the grass, or the sway of tree branches in the breeze.

3. Mindful Breathing with Nature
Try syncing your breath with something in your surroundings. You might:

• Inhale as the wind picks up, exhale as it settles
• Breathe in while watching a tree sway, breathe out as it returns still
• Match your breath to your steps if you’re walking
• Let nature set the pace, rather than forcing your breath into a pattern.

4. Notice New Life
Spring is full of small changes: buds opening, grass growing, birds returning. Take a moment to focus on one small detail you might normally overlook. Spend a minute or two observing it closely. This kind of focused attention can help quiet the noise of everyday stress.

5. Gentle Grounding
If it feels comfortable, try standing barefoot on grass or simply placing your hands on the trunk of a tree. Notice the connection between your body and the earth. This can be a simple way to feel more centered and physically present.

 

6. Leave Your Phone Behind (or Use It Intentionally)
If you can, step outside without distractions. If you must bring your phone, consider using it with intention: perhaps to take a single photo of something meaningful, rather than scrolling or texting. Focus on what feels comfortable and natural, not what would make for a good Facebook or Instagram post. Just for a few minutes, leave the world behind and just enjoy your surroundings.

As you move into the Spring season, remember that lasting, meaningful change often begins with small, intentional moments of self-care. Stepping outside, slowing your pace, and gently tuning into your surroundings can have a powerful impact on your overall well-being.

If you find yourself wanting more support in building these healthy habits or navigating life’s challenges, therapy can be a helpful space to deepen that work. We are here to support you in creating sustainable, positive changes—both in and outside the therapy room. Even the smallest shifts can lead to lasting growth, and you don’t have to do it alone.

Reach out today by calling the Counseling Center at (336) 427-9022. We are accepting new clients for in-person and telehealth sessions and are in-network with most major insurance providers.