A serene garden stroll: Reconnecting with nature’s calm

Carolyn Rubenstein, PhD

Licensed psychologist and wellness consultant

In this week’s letter, let’s step outside our usual realms of discussion and immerse ourselves in the gentle embrace of nature. Picture us wandering through a serene garden, finding tranquility amidst the beauty of blooming flowers and rustling leaves. My hope is to offer you a moment of peaceful reflection, a gentle pause in the midst of life’s bustling demands.

Imagine us in a lush garden, hidden away from the world’s hurried pace. Picture winding pathways, lined with vibrant flowers in full bloom, their colors a soothing palette for the eyes. The air is filled with the subtle fragrance of blossoms, mingling with the fresh scent after a light rain. Sunlight filters through the canopy of trees, casting shadows on the ground, creating a dance of light and shade.

Photo: Annie Spratt

As you stroll along the winding paths, take a moment to notice the details around us. The gentle sounds of nature, the scents that are easy to miss, the budding flowers and fallen leaves, the touch of a butterfly fluttering on your hand. Each step brings us closer to a sense of calm, a reminder of the simple joys that often go unnoticed in our daily routines. The ordinary sparkling moments are now extraordinary in focus.

We find a quiet bench nestled under a grand tree, its branches stretching out like the protective arms of a wise, gentle guardian. Its canopy offers a cool, shaded refuge. As we sit down, feel the solid support of the wooden bench beneath you, grounding you in this moment. Close your eyes if you wish, and take a deep breath, inhaling the freshness of the garden air. Let the tension in your shoulders melt away as you exhale slowly, feeling more present with each breath.


Beside you lies a small, leather-bound journal. I’ve jotted down some phrases that often bring me solace, simple reminders of the serenity that nature embodies. As you open the journal, take a moment to read each one, allowing their meanings to resonate within you:

“I am grounded and steady.”

Reflect on the roots that keep you steady even in the strongest winds.

“I find calm in the present moment.”

Let go of the past and future worries, and embrace the here and now, where peace truly resides.

“I am allowed to change.”

Acknowledge that just like the natural world around you, you are allowed to change – with your own seasons and cycles.   

“I embrace stillness and quiet.”

Appreciate the moments of silence, where clarity and calm can often be found.

“I am enough as I am.”

Imagine embracing all aspects of yourself, the gloss and the grit, in this very moment.


As we sit together in this serene spot, I gently ask, “Which phrase speaks to you the most today?” Take a moment to reflect, letting the words settle in your mind. Perhaps one phrase stands out, a quiet echo that resonates deeply within you. Share this thought with me, and let us ponder it together.

The sun begins to set, and you pause before getting off the bench. Notice how you feel — a bit lighter, perhaps, or more at ease. The journal now holds a special phrase, a personal reminder of the tranquility we found here. As you tuck it away, remember that you can return to these words, and to this serene garden in your mind, whenever you need a moment of peace.

And as you step back into the rhythm of your life, carry the calm and clarity of this garden stroll with you. Let the serenity we found today infuse your days with a bit more peace and self-compassion.

All my love,

Dr. Carolyn