Big Trees, Big Benefits: How Nature Provides Wellness for All Ages

Through a growing partnership between the Southeast Land Trust of New Hampshire (SELT) and UNH Extension, the ATLAS (All-Terrain Learning Adventures) model continues to connect youth and educators with the natural world in meaningful, restorative ways. Rooted in the belief that nature offers a powerful path to social and emotional learning, this collaboration uses local landscapes as living classrooms to deepen our next generation’s connection to the land, self, and others.

One way this connection is nurtured, both within and beyond the ATLAS program, is by encouraging all people to explore and appreciate the natural features that make New Hampshire’s wild spaces so special. Among these features are the state’s impressive “Big Trees,” which provide a compelling invitation to step outside and engage with nature. The New Hampshire Big Tree Map, developed by UNH Extension, allows people of all ages to find and visit champion trees across the state. These towering giants offer more than just impressive stats, they also serve as grounding places to practice presence and appreciation in the outdoors.

SELT’s conserved lands, many of which host some of these notable trees, are perfect spaces to slow down and reconnect with ourselves and the natural world. As highlighted in Extension's blog post about ATLAS, "Mud, S’mores, Self-Reflection, and Connection", spending time outside can improve your connection to self and others by fostering a deeper overall sense of belonging. By incorporating simple mindfulness practices into a walk through the woods, visitors can deepen their experience and walk away feeling more grounded and refreshed.

Here are two easy mindfulness activities to try next time you visit a big tree:

1. Tree Breathing
Stand or sit quietly beneath a large tree. Place one hand on your belly and one on your chest. As you inhale, imagine drawing in the strength and steadiness of the tree’s roots. As you exhale, imagine releasing stress through your feet into the earth. Repeat for 3-5 slow breaths, allowing the tree’s quiet presence to anchor you.

2. Texture Meditation
Gently place your hands on the bark of a tree. Without looking, slowly trace the texture—notice ridges, smooth areas, and any patterns. Bring your full attention to the sensation. What do you feel? Is the bark warm or cool? Rough or smooth? Let your focus on touch draw you into the present moment.

3. Listening to the Leaves
Find a quiet spot near a tree to sit or stand comfortably. Close your eyes and take a few deep breaths, inhaling through your nose and exhaling through your mouth until you’ve settled into your surroundings. Shift your attention to the sounds of the tree, from its rustling leaves and creaking of branches to the way the wind moves through its canopy. Tune into the tree’s unique “voice,” letting its soundscape guide you into a calm and appreciative state.

As the ATLAS model continues to grow through strong community partnerships like SELT and UNH Extension, so too does our collective capacity to find health, healing, and wonder in nature. Whether you're an educator, parent, or simply someone seeking a quiet moment outdoors, visiting a big tree can offer surprising clarity and calm. Explore the Big Tree Map, choose a nearby trail, and bring along a few mindful moments--you may be surprised at just how big the benefits can be.