Bringing nature therapy indoors by Sarah Murray-Boyd

As the winter weather sets in, it’s common to want to retreat inside. And that’s ok — you can still tap into the calming, restorative power of nature from indoors with a range of simple but effective techniques.

This was brought home to me recently when my partner had a serious accident. He had 12 days in the hospital and is now facing a long recovery at home. In hospital rooms, waiting areas, and all the long days indoors, I realised our connection with nature doesn’t disappear simply because we can’t physically get outside.

Here are some ways to bring nature indoors when you need to, while soothing your nervous system in the process.

Intentional noticing

One of the simplest ways to reconnect is to pay attention to the natural elements outside your window.

Observe moving leaves, changing clouds, birds in a nearby tree, or the subtle shifts of light at sunrise and sunset. Watch raindrops trace the glass.

These tiny moments of mindfulness draw your attention back into the senses and the body, signalling to the nervous system that it is safe to relax.

Natural objects

On my dining table is a bowl filled with seed pods, shells, and stones I’ve collected over time. These objects are more than decoration — they remind me I am part of the natural world, even when I feel physically disconnected from it.

Collected objects often carry emotional meaning too, becoming our touchstones to reconnect with places or moments where we felt calmer, safer, or more grounded.

Grounding with touch

Touch is a direct pathway to the nervous system, helping slow breathing and calm tension. Pick up any natural object and explore it with your hands. Notice its weight, texture, and temperature.

I often do this with a gum nut while working at the computer, or you might carry a smooth stone in your pocket and hold it when needed.

These tactile reminders of the outdoors can feel surprisingly regulating when life becomes stressful or confined indoors.

Plants, flowers and herbal support

Our bodies respond very deeply to the aromas, tastes, and energetic qualities of plants — another way nature can meet us indoors.

Eucalyptus oil in a diffuser can create clarity and spaciousness, rosalina may soften anxiety and encourage rest, while lemon myrtle can bring emotional uplift.

Alpine Mint bush flower essence helped replenish my reserves during the caregiving period when my partner came home from the hospital, while Crowea essence is often recommended to restore emotional strength and steadiness.

Brewing herbal tea can also become a grounding ritual. Peppermint can ease stress-related nausea or tightness in the chest, while I turn to lemon balm during those “wired but tired” moments.

Natural sounds

Nature sounds are deeply therapeutic. Listening to rain, birdsong, rustling leaves, or ocean waves will interrupt repetitive thinking and anchor you in the present moment.

Even a forest soundscape on Spotify can soothe an overstimulated mind when natural sounds aren’t available nearby.

When you can’t physically get outside, these small practices can still bring nature back into your life. I hope a moment of birdsong, the scent of eucalyptus, or a smooth stone in your hand will be enough to soften any difficult days, and the cold and Wintery ones as well.

Enjoy.

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Want to experience nature therapy for yourself?

Join one of Sarah’s public walks – dates, locations and bookings on her website.

Or learn more about nature therapy and Sarah’s work online, on Facebook and on Instagram