Growing Presence: How Gardening Can Cultivate Mindfulness

Written by Stacey Snyder, Mindful Education Instructor

"Through the years of learning and sharing my garden I have discovered it is a perfect place to practice mindfulness as it invites you to be present, grateful, and curious." ~ Stacey Snyder

Gardening has been a part of who I am as far back as I can remember. My mother and my grandmother were both passionate about their gardens and included my sisters and me in the work and the joy. Much of what I learned was modeled by these two loving and nurturing women.

Although we primarily grew vegetables while I was growing up, after I left for college, my mother became a certified Master Gardener and shifted her focus to flowers—particularly perennials for pollinators—and herbs. I eventually earned my master gardener certification as well and included my children in the process. One of my children has extended this passion to her master gardener certification and an extensive pollinator and daylily garden.

Through the years of learning and sharing my garden I have discovered it is a perfect place to practice mindfulness as it invites you to be present, grateful, and curious. As I consider my passion for gardening I have come to liken it to the same magic of our mindfulness lessons. In this blog post, I’ll explore key aspects of gardening and how they connect to Challenge to Change’s signature 5 Parts of Practice.

The Seated Practice: Planning

Every garden requires a certain amount of planning. This is a time for focused reflection, where we carefully decide what will work best for our space. We may look back on past seasons, consult trusted resources, and explore new varieties to complement our favorite staples.

This process is similar to teaching children mudras for self-regulation in the Seated Practice —helping them understand which ones support their different emotional needs. Just as marigolds enhance the growth of tomatoes, children might choose 'Plug Into The Earth' to help them ground and focus or 'Lotus Flower' to enhance feelings of confidence and determination.

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Movement: Planting

Once we’ve prepared our minds for the upcoming garden, it’s time to take action! This phase is all about movement—ordering seeds, visiting garden centers, and finally, getting our hands in the soil to bring our plans to life. Similarly, in mindfulness practice, this means allowing our calm bodies to connect with our smart minds and kind hearts as we move with intention. This movement often takes the form of a yoga flow, but it can also be as simple as stretching in a chair. Just as a garden requires ongoing care, so does our mindfulness practice.

Throughout the growing season, we must tend both our gardens and ourselves—watering, weeding, pruning, and minimizing distractions or pests. We support growth with nourishing minerals in the soil, just as we encourage ourselves with positive words during challenging poses in a yoga practice. Gardening, like mindfulness, relies on both time-tested methods and the flexibility to adapt in the present moment. When we work in the garden, we are deeply connected to the here and now. Tending to the soil is, in many ways, a practice of tending to the soul—both require patience, presence, and care.

Heart of the Lesson: Harvest

Our garden's harvest parallels the third part of practice: the Heart of the Lesson. At this stage, we have guided the garden to its most abundant state—just as we strive to do for our students. We want them to experience the same rewards we seek in gardening: the fulfillment that comes from thoughtful planning and purposeful action. How we use these gifts in our lives is shaped by both personal choice and shared wisdom.

By planting the seeds of social-emotional learning and reinforcing breathing techniques, we empower individuals to take ownership of their growth and carry it into their lives in practical ways. Just as a gardener finds pride and respect in nurturing a garden through the season, students develop confidence and self-awareness as they cultivate their learning.

Guided Mindfulness: Stillness and Turning Inward

Guided mindfulness is much like a garden’s rest period. During this time, we nurture our imagination just as we enrich the soil, reset our minds as the garden restores its natural functions, and allow for relaxation—both from mental activity and from physical production. Though a garden may appear inactive in its dormant state, there is beauty in its muted grays, browns, and tans. Beneath the surface, beneficial bacteria and fungi are hard at work, breaking down organic matter and recycling nutrients.

Similarly, during a yoga nap or guided mindfulness practice, children experience important internal benefits—improved focus, reduced anxiety, greater self-awareness, and an increased ability to navigate challenges.

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Close of Practice: Ending a Cycle and Preparing for the Next

Finally, we close our practice with affirmations that reinforce mindfulness. The songs and phrases we use help to re-energize us for the rest of our day. Similarly, in gardening, the closing of one season asks us to reflect in gratitude on the blessings and also lessons learned. The responsible gardener leaves plants to cover the topsoil, preserving the soil, creating a winter aesthetic, and, perhaps most importantly, creating a winter refuge for the pollinators to sustain themselves another season.

In both mindfulness and gardening, resilient optimism carries us forward. Through patient, repetitive actions, we cultivate potential and nurture beauty, trusting in the process and embracing the cycle of renewal.

Thanks for reading!

~ Stacey Snyder

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