Gardening and your Mental Health: An Exercise in Mindfulness

By: Maura L. Johnson, LCSW, PMH-C

 As we head into March, with longer days, warmer weather, and things in bloom, I find myself looking forward to buying and planting flowers outside my house. Being in Pittsburgh, most of these remain confined to my porch, due to the ever-present deer problem. However, I always admire the effort, time, and intention others seem to gain from gardening. Whether it be a full vegetable garden that supplies their homes with produce or flower gardening and landscaping, the efforts are admirable. Not only can this be a very rewarding hobby, it’s also a very powerful exercise in mindfulness, intentionality, and goal setting.

     You may or may not have considered how tending to a garden, flower bed(s), or indoor plants (shouting out all my fellow plant moms) can improve your mental health. One of my favorite tools to regulate my own emotions, as well as to assist my clients, is Mindfulness.  Mindfulness is something that I like to say is simple but not exactly easy. The concept of simply being present, of observing your surroundings, your senses, and your breathing may sound simple; however, many find it challenging. In a busy, digital world that thrives on instant connection and gratification, the act of slowing down can seem completely foreign to us.

     Gardening and mindfulness go hand in hand, creating synergy between nature and mental well-being. Gardening is naturally a meditative and mindful activity; it engages the senses, requires patience, and encourages you to be present in the moment. Whether you’re tending to a full vegetable garden or taking care of a small indoor plant, the experience can be deeply grounding. Some of the benefits of gardening for your mental well-being can include:

Being Present – Focusing on the feel of soil, the scent of flowers, or the rhythm of watering plants brings you into the moment. Observing the methodical steps of planting, watering, weeding, etc. are wonderful steps in engaging with the present.

Reducing Stress – Gardening may lower cortisol (the stress hormone) and promote relaxation. The repetitive nature of gardening tasks brings a predictability to the activity, which can also be deeply calming.

Engaging the Senses – The colors, textures, and fragrances of plants create a sensory-rich experience. Try grounding exercises such as naming something you observe with each of the five senses while gardening. This supports regulating your nervous system, as well as allowing for a deeper appreciation of what is around you.

Connecting with Nature – Spending time outdoors boosts mood and mental clarity. Being in the sun encourages Vitamin D production, which is crucial for mood support.

 Encouraging Patience – Perhaps the most significant challenge is waiting to experience the fruits of your labor. Growth takes time, teaching you to slow down and appreciate progress.

Ways to Practice Mindfulness While Gardening

Breathe Deeply – Take slow, deep breaths as you work, syncing your breath with your movements. Try breathing slowly through your nose for three full seconds and out through your mouth for three full seconds. You can incorporate some of the grounding techniques with your senses during this exercise.  

 Observe Closely – Notice the details in your plants—how the leaves unfurl, how the soil feels.

Use Your Hands – Feel the texture of leaves, soil, and water. Let yourself fully engage without distractions, including music/headphones.

Embrace the Rhythm – The repetitive motions of planting, pruning, and watering can be meditative.

Express Gratitude – Reflect on the beauty and life you are nurturing. Try expressing these aloud and sharing with others.

Wishing everyone a peaceful end to winter and a beautiful spring ahead!