15 Minutes Outside: What Nature Does To Your Mind
- Vikki da Rocha
- Sep 26, 2025
- 6 min read
Dear reader,
This week, I found myself, quite literally, covered in mud. I'd spent the day in the garden, laying stones, clearing tiles, digging out weeds, and finally laying fresh mulch. It was hard work, but when I stood back and saw the transformation, it was magic. The grime of winter washed away, green shoots ready to bloom, the quiet promise of spring in every corner.
In that moment, I realised something, bent over, sore, muddy, I was happy. There was something sacred about being in the midst of the mess, doing the work, and then witnessing the freshness that followed.
The next day, walking Amelia to school, I looked up. Those giant oak trees that line our path, once stark and bare through winter, had suddenly burst into green. The sun filtered through their leaves, and I was stunned. I hadn't noticed them changing, but they had been. Quietly, steadily, and it struck me:
We often drag ourselves through mental winters, convinced that nothing's shifting, but maybe we're just not looking up; perhaps we have forgotten that there is more, and we just need to look for it.
Over the weekend, I found myself incredibly lucky sitting on the beach with a friend. I have always said, "Sandy toes, happy heart." That is precisely how I felt, watching Amelia running around, finding treasure and feeling the sun on my face, it was like pure medicine for the mind, so simple and so beautiful, and I keep coming back to the same truth:
It's incredible to think about the power of nature. Even just 15 minutes outside, in fresh air, taking a walk, or spending a moment with the trees, can change us. Research has proven that it lowers cortisol, lifts our moods, and clears away the mental fog.
Even a short, simple dose of outside time changes us. A 20- to 30-minute break in a green space is linked with the steepest drop in stress hormone levels, which might explain why a quick walk or a potter in the garden can feel like someone has opened a window in the mind.
We find excuses after excuses not to care for ourselves, to get into the grind, and not even take 15 minutes for ourselves. Why has this become the norm? I don't know, all I know is that it's not helping anyone.
One of my clients recently shifted their morning ritual from phone-first to walking-first. They carved out just twenty minutes. Their words, two weeks in:
"It's like I've remembered who I am again."
Our brains are most alive when we step into nature, and research suggests that being in nature in the morning is the most productive thing we can do for our minds, as it sets us up and shapes the rest of our day. No wonder this slight shift felt so monumental for them.
Another dear friend, over in the UK, walks every single day. Rain or sun, pitch black or brilliant blue skies, she walks. She has two little kids, a big career, and a full life, yet she still makes time for this one thing for herself. Lately, when I see photos of her or speak to her online, it's as if she's truly shining, radiating from within. And I want to be clear: it's not about perfect routines or chasing some curated version of wellness. It's about honouring your own energy, and that is what she does every day, and it's paying off.
From my little home office, I look out to our courtyard and see the neighbour's kids outside most days. Faces up to the sun, pottering around with that effortless joy children carry, and it makes me think, maybe they're showing us something we've forgotten.
In NLP, we often discuss reframing, examining our thoughts, and asking, 'Is this actually helping me?' If your story is "I don't have time" or "it's not that important ", ask yourself, how does that make you feel?
Exhausted? Frustrated? Disconnected?
The truth is, this stuff matters. Nature matters. Your state matters.
Every walk is different. The light, the breeze, the smell of blossoms or rain. Nature is generous in that way, always offering something new, just for you.
In Sydney this week, we are on school holidays, so let the kids take you outside (because they know something we don't). If they are in vacation care, then don't forget to take care of yourself during these weeks. Please try reframing one thing this week; just give it a shot.
I want you to think the following: You are worthy of 15 minutes of natural life, sun on your face and fresh air in your lungs, you are worthy of having that moment, because when you do, not only will it be so good for your soul, but it will help your mood, your stress levels and your interactions with those around you, therefore making those 15 minutes more precious, as it will help you be a better version of yourself.
This week, wherever you are. Give yourself 15 minutes.
Breathe it in. Look up. Listen to the birds or the wind. Notice something that reminds you that life is still moving, because the benefits last far beyond those fifteen minutes. You are absolutely worthy of feeling well, not just functioning.
If something in you is stirring, if you're beginning to sense that this isn't just about the outdoors, but about how you meet yourself each day, you're not alone.
At Momentum, we teach exactly that. How your mind works. How to shift your patterns at the root, not just the surface.
Our NLP Certifications aren't just for coaches; they're for anyone ready to cut through the noise, get clear on who they are, and lead their life with intention.
If this letter nudges something in you... It may be time.
It's time to recognise that things need to change, and understand how to effect that change.
With warmth and muddy hands,
Vikki
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In this blog, I've shared just a glimpse of a few NLP concepts and techniques. If this sparks your curiosity and you'd like to explore more, or even consider becoming an NLP Practitioner yourself, we'd be delighted to welcome you to our in-person NLP certification training. Our next sessions are scheduled to run in Melbourne this October and in Sydney in December 2025.
Click here to learn more about our NLP Certification Training and secure your place.
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