Does attention matter more than exposure? A pilot RCT of nature-based mindfulness for mental well-being and stress
Sabine Huemer, Zhirui Hu, Makena Aiona-Agra
Frontiers in Psychology September 24, 2026 DOI: 10.3389/fpsyg.2026.1905841 (opens in new tab)
Study at a glance
AI-extracted from the abstract| Characteristics | Pilot randomized controlled trial Peer reviewed |
|---|---|
| Sample size | 35 |
| Population | Adults participating in a brief nature-based well-being program |
| Interventions | Guided nature-based mindfulness unstructured outdoor walking |
| Dose | 15 min daily |
| Duration | 2 weeks |
| Topics | Meditation |
| Key findings | Point estimates favored guided nature-based mindfulness over unstructured outdoor walks for mental well-being and perceived stress, but no between-group difference was statistically significant in this small pilot sample. Participants with lower baseline well-being showed greater gains in the mindfulness group, and both groups increased in nature connectedness without a significant difference or evidence of mediation. The authors present these findings as hypothesis-generating. |
Abstract
Contact with nature supports psychological health, yet whether the quality of mindful engagement matters more than the quantity of exposure remains unclear. This pilot randomized controlled trial examined a brief, structured nature-based mindfulness program’s effects on mental well-being, perceived stress, and nature connectedness relative to an unstructured outdoor walking control. Participants ( N = 35) were randomly assigned to daily 15-min guided nature-based mindfulness sessions or daily unstructured outdoor walks over 2 weeks. Point estimates favored the intervention group for mental well-being and perceived stress, but neither group difference reached statistical significance, and the sample was well below what would be needed to detect effects of this magnitude with adequate power. Participants with lower baseline mental well-being achieved greater gains in the intervention group than participants with higher baseline well-being, an advantage not observed in the control group. Both groups increased in nature connectedness with no significant between-group difference; mediation analyses found no evidence that connectedness mediated intervention effects. The intervention group achieved these outcomes despite significantly less total nature exposure than controls, though duration was not independently manipulated. These preliminary findings may serve as hypothesis-generating for future, adequately powered trials.
Comparable studies
Other randomized controlled trials on meditation, most cited first.
| Study | Year | Design | Participants |
|---|---|---|---|
| Alterations in Brain and Immune Function Produced by Mindfulness Meditation Healthy employees in a work environment | 2003 | Randomized controlled trial | n = 41 |
| Prevention of relapse/recurrence in major depression by mindfulness-based cognitive therapy. Recovered recurrently depressed patients | 2000 | Randomized controlled trial | n = 145 |
| Open hearts build lives: Positive emotions, induced through loving-kindness meditation, build consequential personal resources. Working adults | 2008 | Randomized controlled trial | n = 139 |
| Short-term meditation training improves attention and self-regulation Undergraduate Chinese students | 2007 | Randomized controlled trial | n = 40 |
| Mindfulness-Based Cognitive Therapy for Depression: Replication and Exploration of Differential Relapse Prevention Effects. Recovered recurrently depressed patients | 2004 | Randomized controlled trial | n = 73 |
Citations in the library
Cites 6
- Using Self-Report Assessment Methods to Explore Facets of Mindfulness Assessment January 27, 2006
- Mindfulness Interventions Annual Review of Psychology September 30, 2016
- A Systematic Review and Meta-Analysis of Nature-Based Mindfulness: Effects of Moving Mindfulness Training into an Outdoor Natural Setting International Journal of Environmental Research and Public Health September 2, 2019
- Features of urban green spaces associated with positive emotions, mindfulness and relaxation Scientific Reports November 30, 2022
- Effectiveness of Nature-Based Mindfulness Interventions to Improve Mental Health: A Narrative Review. International Journal of Environmental Research and Public Health April 24, 2026
and 1 more in the library