My partner and I have just got back from a short break in Drenthe, a province in the NE of the Netherlands. It’s a beautiful area and we got to spend lots of time in nature. We were both struck by how relaxed we were when we came home and how well we slept. It reminded me of a recent article reporting on research carried out by researchers at Exeter University in the UK and Uppsala University in Sweden. The study found that people who spend 2 hours a week in nature were ‘significantly more likely’ to report good health and psychological wellbeing.

Perhaps it comes as no surprise that spending time in nature is beneficial for us. The thing is, what about all of us who live in cities and don’t get the chance to be out in nature every weekend? The study points out that you don’t need to get your two hours all in one go. Shorter, frequent doses of nature are also beneficial. It got me thinking about how to maximise the nature we have in the city, so we can really feel the benefit. 

1. Start your day with a moment outside 

Take a look at your morning routine. Do you have time for a cup of coffee in the garden before you start your day? Where I live in Amsterdam, most people in the city don’t have a garden but they do have a balcony. Dutch people are great balcony gardeners. It can be just wonderful to step out on to your balcony while the city is waking up. The birds make more noise than the traffic and the flowers are fresh from the cool of the morning.

2. Make sure to go out for a bit at lunch-time

Are you caught up with working through your lunch break? Maybe think about taking a short break outside. You don’t have to go far. Just find a spot under a tree, or maybe find an office window with a view. Just a few moments in the calming atmosphere of nature, outside of the busyness of your workplace will be nourishing.

A psychologist colleague of mine recently messaged me to share that she was making time to sit out in the garden in between seeing clients. What a great way to settle and prepare for a session.

3. Look at the stars

For a few years, my partner and I used to go regularly to a small cottage in rural southern France in the summer. The cottage was in a tiny village and by 10 pm most people were in bed. My partner would finish each day with some time on the terrace, just looking at the sky and the stars. He said it was a wonderful thing to just be with the night sky in the quiet.

4. Use the city parks and squares

Although I live in Amsterdam now, I am a Londoner by birth. Both cities have plenty of green areas. London is well-known for its green city squares with lovely, old trees. In Amsterdam there is a deliberate policy of planting as many trees along the streets as possible. I can stand on my balcony and look along a long street of beautiful trees. The Japanese favour forest bathing as a way of increasing your wellbeing. Even if you do not have regular access to a forest, you can get a lot of nourishment from the trees in a city. I find quite joyful to watch the birds flying in and out of the trees. The patterns of the branches against the sky can be dramatic. It helps me keep things in proportion.

5. Bring nature into your home

I came across a lovely article the other day. One of the universities in Amsterdam is opening a plant hotel. The idea is to provide a place where students can leave their plants to be cared for while they are away from the university for the summer. The university recognises the benefit to students’ wellbeing of keeping plants in their rooms and wants to support it. 

We have window boxes on every window ledge in our apartment. It feels as if we are surrounded by flowers. When we look outside, we are immediately connected with nature.

Another good idea is to have a bird box by a window to encourage birds to visit. You have the benefit of watching them throughout the year.

If you do have a garden, you might consider re-wilding your lawn. By stopping regular mowing and trimming you can encourage the growth of wild flowers. This in turn will encourage bees. This is already happening along some motorways, where road side meadows are springing up. 

6. Look for 5 beautiful things each day

You might like to get into the habit of looking for five beautiful things you can find in nature in your city each day. When we are busy and caught in our routine it is all too easy to miss them. Keep an eye open for a new window box in your neighbourhood, or a newly planted tree. 

7. Stay mindful so you don’t miss it

In fact, a key to finding our 2 hours of nature when we live in a city is to be mindful. If we are continuously checking our phone, or always hurrying we will miss a lot. If we can be present to where we are and what we are doing, we will notice so much more. When we notice, it will help us to quieten down. So much of the beauty of nature is in its deep quietness and unhurried rhythms. We will be more deeply nourished by tuning into that.