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Flourishing in the Garden



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Content developed by Megan Pullin, M.S. 500 RYT. Infographic created by Lindsey Meyer, B.S.

Gardening With Mindfulness, Movement, Nutrition, and Connection


Take time to slow down and walk through your garden space. Encourage yourself to feel connection to the Earth.


Incorporate 2 servings of fruit and 3 servings of vegetables per day to support health. The garden is a reminder of how the Earth supports us.

Make Time for Observation

Without judgement, make time to notice the surrounding garden and all it has to offer. Look for any changes or new growth. Observe your own breath and bring awareness to how your body feels.


Focus on the present moment and be curious. Try exploring curiosity through a body scan: find a comfortable seated position. Notice the breath and how it moves through the body. Start at the feet noticing any sensations. Move up through the legs, hips, belly, shoulders, arms, neck, and head. Notice the space of your body and soak in the awareness.


Yoga postures (asanas) improve:

  • Strength
  • Flexibility
  • Balance

These movements stimulate the mind, body, and soul. Practicing
yoga in the garden can connect us tothe Earth.

A few asanas to try out:

Cat / Cow Pose
Cat / Cow
Seated Twist Pose
Seated Twist
Deep Squat / Goddess Pose
Deep Squat / Goddess
Physical Activity Researchi & Community Implementation (PARCI) Lab Logo


It only takes 6-10 breaths per minute to lower the heart rate and increase time between each beath. This supports a resilient nervous system. Try incorporating equal breaths by inhaling and exhaling for the same amount of time for several breaths.

What Do Plants Need?

Everything we need:

  • Water and sunlight
  • Air and space
  • Nutrients and soil

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Virginia Cooperative Extension is a partnership of Virginia Tech, Virginia State University, the U.S. Department of Agriculture, and local governments. Its programs and employment are open to all, regardless of age, color, disability, sex (including pregnancy), gender, gender identity, gender expression, national origin, political affiliation, race, religion, sexual orientation, genetic information, military status, or any other basis protected by law

Publication Date

January 11, 2024