Try for freeTry for free
MeditationOur Natural Selves

Our Natural Selves

Caring for yourself is caring for the earth. Foster a deeper connection with nature, and notice how its elements are reflected in your life.

Try 14 days free

Better mental health starts with Headspace. Unrivaled expertise to make life feel a little easier, using guided meditations, mindfulness tips, focus tools, sleep support, and dedicated programs.

Try 14 days free
Better mental health starts with Headspace

Hi, and welcome to this reflection exercise. The other day, I was out for a walk and immersed in nature. I could feel the sun on my skin. I could hear the birds singing above. And felt deeply connected to the Earth as I walked along the dirt trail. As I explored I started to realize how much nature is reflected in us. The wind of our breath, the water in our body's composition, our digestive fire, or the fire and passion we feel when we take action. And the Earth that creates the minerals and vitamins in our bones and structure. When we take care of ourselves, we're also taking care of the Earth. Nature is in us and we are nature. As Thich Nhat Hanh calls it, interbeing. There's a sense of interconnectedness with ourselves, others and the world around us. So in this exercise we'll take some time to reflect on our connection to nature and take care of ourselves and the Earth. Let's begin by planting the feet on the ground. Feeling that connection to the earth. Sitting upright if that's comfortable for you. Having the body rooted and centered like the trunk of a tree. Shoulders relaxed and eyes can be open or closed. And when you're ready, taking some deep grounding breaths, feeling the air flowing in through the nose, filling the lungs with air, belly rising outwards. And on the exhale, observing the breath as it gently leaves and softens the body. Now returning the breath back to its natural rhythm. And for a moment, noticing each inhale and each exhale. That steady flow of air and oxygen. So as we do this exercise there's no right or wrong way to do this. We're just reflecting on our relationship to nature and noticing what arises in the moment. So if the mind gets distracted, which it will, just gently guiding it back to the present moment as best as you can. Beginning with the element of water. Maybe bringing to mind a body of water; the ocean, the beach, a waterfall, and reflecting on the waters that create, shape and and structure the body. Now to fire. And imagining a fire or a flame, a fire pit, a candle, and connecting to our own sense of inner fire, digestive fire, that fire that fuels us. It could be a thought or maybe it's a feeling or a sensation. And now, as we think of the Earth, we think of the soil. The rich minerals and its elements and maybe we're reminded of the soil of the mind and the seeds that we can plant and harvest with presence. Lastly, air. The great winds. That force and power that a single gust of air has can move mountains similar to our breath. The air we breathe and the breath we take can shift perspectives and change minds. And now maybe taking a moment to reflect on those four elements of nature and how else...


Duration8 min

About your teachers

  • A former Buddhist monk, Andy has guided people in meditation and mindfulness for 20 years. In his mission to make these practices accessible to all, he co-created the Headspace app in 2010.

    More about Andy
  • Eve is a mindfulness teacher, overseeing Headspace’s meditation curriculum. She is passionate about sharing meditation to help others feel less stressed and experience more compassion in their lives.

    More about Eve
  • As a meditation teacher, Dora encourages others to live, breathe, and be with the fullness of their experiences. She loves meditation’s power to create community and bring clarity to people’s minds.

    More about Dora
  • Kessonga has been an acupuncturists, therapist, and meditation teacher, working to bring mindfulness to the diverse populations of the world.

    More about Kessonga
  • Rosie Acosta has studied yoga and mindfulness for more than 20 years and taught for over a decade. Rosie’s mission is to help others overcome adversity and experience radical love.

    More about Rosie
Your lifelong guide to better mental health

Your lifelong guide to better mental health

Stress, sleep, and all the challenging emotions — care for your mind with the everyday mental health app that's shown to make a difference.

Try 14 days free
Look After Your Mind

Look after your mind

Proven guided meditations and programs to help you stress less, sleep more soundly, and better navigate life’s challenges

Science Backed


Studies show that using Headspace for 30 days can reduce stress, increase resilience, and improve overall well-being

Explore Content

Explore 1000+ 
expert-led exercises

Access our library of meditations, breathing exercises, and guidance videos for stress, sleep, focus, everyday anxiety , parenting, and more.

Member reviews

Hear from some of our members

Your app brings so much peace and tolerance to our home.




Changing my thoughts has allowed me to change my life.




The stress and loneliness courses … taught me how to comfort myself.




Headspace provides me with … a connection to myself, and a disconnection from negative thoughts, feelings, and sensations.




More to explore

Beginning Meditation


Reframe Stress and Relax


New and Popular


Becoming a Mindful Parent

    • Terms & conditions
    • Privacy policy
    • Consumer Health Data
    • Your privacy choices
      Privacy Choices Icon
    • CA Privacy Notice
  • © 2024 Headspace Inc.
  • Terms & conditions
  • Privacy policy
  • Consumer Health Data
  • Your privacy choices
    Privacy Choices Icon
  • CA Privacy Notice