Welcome to your free activities!

For outdoors

Focus on Fractals

Play when outdoors in nature

Focus on Fractals (2-4 mins)
Spoken by miles

PLAY

  • This routine guides individuals to view repeated patterns in nature. This increases brain alpha wave activity and activates the vagal nerve which induces feelings of calm and increases levels of relaxation by up to 60%

  • A location with a good view of natural items that have repeating patterns e.g. a fern frond, lichen on rock, leaves on a tree etc

  • Individuals will feel greater feelings of calm, awe and relaxation. Looking at patterns in nature has the same effect on our emotions as listening to classical music!

  • Start by finding a space where you feel comfortable and safe. You can sit or stand and allow yourself 5 minutes to focus on fractals.

    Lets begin…

    Step 1: In your location, take in a slow 360-degree scan of your surroundings. As you do, look out for any repeating patterns in the natural environment around you.

    Ferns leaves are excellent fractals. So are the pattern of limbs on a tree as the branch in repeating ways from the thick limbs to the small branches.

    There are also fractals in lichen, the ripples in water, the clouds in the sky or the bark on a tree.

    Find a repeating pattern that grabs your interest.

    Step 2: Now take time to look more closely at the pattern. What shapes are being formed. How are the patterns repeating?

    Softly gaze at the pattern, the shapes and forms.

    Step 3: When looking at the shapes, notice how to they make you feel. Have you noticed any changes in how your body feels?

    Step 4: If you can, move closer to that object and being gentle and with respect feel its texture. How does it feel? If it is too far away, just image how it might feel.

    Step 5: Now take another scan of the natural environment. Find another type of repeating pattern.

    Step 6: Look more closely at the pattern. What shapes are being formed. How are the patterns repeating? Does viewing patterns slow the busyness in your mind, or make you feel more relaxed?

    Step 7: If you can, move closer to that object and being gentle and with respect feel its texture.

    Step 8: Finally offer some gratitude for all the ways that nature can inspire us

For indoors

Feel the Flow Video

  • This activity invites individuals to focus on the calming sights and soothing sounds of flowing water. It is designed to help deepen relaxation, clear mental clutter, and promote a greater sense of clarity and ease.

  • This digital video routine is designed for easy use on your computer, tablet, or phone. For the best experience, we recommend using headphones while watching. You can also enjoy this guided activity outdoors near a flowing creek or river by following the provided guided script.

  • Flowing water has a natural rhythm that soothes the nervous system, reduces stress, and restores mental focus. Immersing yourself in its sights and sounds stimulates the release of neurochemicals that promote relaxation, boost blood flow to the brain and heart, and create space for greater clarity and emotional balance. Whether experienced indoors or outdoors, this simple practice helps you reconnect with your senses and refresh your overall wellbeing.

  • Tune into the sounds of running water to help you relax. 

    This activity takes between 3-7 minutes. 

    Step 1: Start by finding a space where you feel comfortable and safe. You can sit or stand. Allow yourself a few moments to relax and become aware of your breathing.  

    Step 2: Listen in to the sounds of the running water. Pay attention to the many sounds that it makes. You may find it easier to listen if you close your eyes. How many different layers or ‘voices’ of the water do you hear? Is there a rhythm? 

    Step 3: Now softly gaze at the flowing water in front of you, passively observing the changing shapes that flow by. What different patterns and forms can you see?  

    Step 4: Finally, follow one of the water ripples as it moves down the stream. Watch how the shape changes in form until it disappears. How does this make you feel?  

    The flow of running water is always changing, just like our emotions and life situations. Enjoy watching and listening to this water for as long as you like.  

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