mind garden mindfulness exercise

mind garden mindfulness exercise


Take a vacation to soothe your feelings of stress, worry and anxiety.

This is a mindful activity designed to calm you and feel the freedom like a refreshing garden..

Close your eyes

Visualise the moment you are within a beautiful garden.

Decide what is inside the garden.

Get yourself ready by visualising your surroundings: you have plants, flowers, your garden tools, your sun hat, a watering container, and anything else to remind you of that feeling that you get of relaxation as you engage with nature.  Exciting.

Now visualise you have spare uninterrupted time where you do not need to rush.  The weather is comfortable and its a clear sky.

Place yourself in this moment (using your own mind’s eye). Now you can get ready for your mind garden…

Imagine the following sequence of mindful events:

  1. Ensure you are sitting in a safe and comfortable position, free from disturbances so that you can continue on your mind journey into the garden.
  1. Picture yourself already at the garden, ready to enjoy the smell of the soil, the plants, the grass. You enjoy looking mindfully at the grains of soil and watch small insects visit.
  1. You have your best company with you….your “self”.
  1. You acknowledge that its been a while since you have taken a rest from your busy life, and how nice it is that you can now switch off and tune into your own self wellness.  
  1. As you get comfortable inside the garden, you immediately invite all your sensory experiences .  You allow yourself to feel lost in the garden. And at the same time, feel found. You touch the soil and you feel it. You move particles around between your fingers.
  1. Notice your legs and how they feel, notice your arms and the way they are happy to touch and feel.  Notice your breathing is allowing beautiful scents to travel into your nose and they cleanse you of any unnecessary thoughts.
  1. Its like you need to rest and recover from a fast pace walk, yet you did not do this.  So you enjoy that your breath is talking to you.  What could it be saying?  
  1. Could it be saying “finally I can release all the stressors that my body was holding”.
  1. How good does this feel, and you begin to work in the garden.
  1. You water the plants and you do it so gently.  You are feeling “grounded” and connected. And this feeling feels right, at least for this moment in time. You are allowing your eyes to tell you what you need to engage with next.
  1. You have permission to attend to nature and connect. You feel understood and the peace,… the silence is sweet to the ears.  It helps to silence your mind.
  1. Then, you almost feel disturbed as a bird lands near by.
  1. So now you reach a level of peace and comfort as you become part of the environment.  Instead of being inside your own head you are now inside a beautiful garden.
  1. You settle in and then you begin digging and creating homes for new plants. You do all the things that you need to create a safe and nurturing environment for your new beginnings.  Notice the weather that surrounds you and the sounds that you hear.  Tune in to what you smell and what you can feel.
  1. Fill your body and your mind with all the calm, all the peace, all the joy.
  1. Notice how it feels, is it warm? Is it cool?
  1. What is the expression on your face?
  1. Breathe in all the senses that accompany you and plant new thoughts that you can visit anytime, water your dreams and protect your feelings.
  1. Take your time and do all the things that you need to do.  When the wind blows let it blow away any troubles. Be in the moment during each moment.
  1. Spend some time here …take as long as you need.
  1. When you are ready, find a spot to write on with your finger.  You can use the soil, and write a small memo about how nice your mind garden was.  Do this now.
  1. Now you are ready to come back, and you look forward to this too.
  1. You come right back home, safe and sound, with a beautiful smile.
  1. Feeling fresh and brand new.
  1. Nice and relaxed.
  1. Now you can open your eyes.
  1. Be sure to visit your mind garden often.

Thank you for being part of the Mind Garden Mindfulness Exercise

Created by Amanda Dounis



Amanda Dounis

Positive Thinking Clinic

1/7 Magdalene Terrace

Wolli Creek, 2205

0458 850 850



It is important to know that resources are available if you are experiencing anxiety , and exploring other websites, such as mindaustralia, and headspace.  

I welcome you to visit my podcast to learn about anxiety basics.

In any emergency you can always reach out to lifeline.

Help is also available for kids, and support for families too.

You may find my Coping Skills Handbook a great resource.  It teaches kids how to cope with everyday challenges using a simple C.O.P.E. formula.

You can find out more about me on natural therapy pages or psychology today

I am a level 3 member of the Australian Counselling Association and am a member of the Hypnotherapy Council of Australia

Here is a short clip on FAQ at Positive Thinking Clinic https://youtu.be/GNWaRVsC-OU

Ways that Positive Thinking Clinic can help you https://youtu.be/m0z-f0PSQNM

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