Research shows that just 20 minutes a day immersed in nature significantly lowers stress hormone levels and has other mental health benefits, including better sleep, enhanced mood and feelings of relaxation, and lower depression and anxiety. Time in nature also strengthens your immune system.

During this suggested walk, we encourage you to focus on the journey rather than the destination. Connect to your five senses, practice mindful breathing and list what brings you gratitude — tools that help build resiliency and wellbeing.

Try one (or all!) of the mindfulness activities and note how you feel before — and after.