Birdwatching and Mindfulness
This guide explains what mindfulness is, why birdwatching is a natural form of informal mindfulness, how to practice it in simple ways, and what the science says about the link between birds and wellbeing.
What is mindfulness?
Mindfulness is a skill we’re all born with - the ability to pay attention to the present moment. The most widely used definition comes from Jon Kabat-Zinn, a pioneer of modern secular mindfulness, “Mindfulness is the awareness that arises from paying attention, on purpose, in the present moment, non-judgmentally”.
Dr Luke Smith, a neuropsychologist who specialises in mindfulness, breaks this into four simple parts:
Attention - noticing what’s happening right now
On purpose - choosing to pay attention
Present moment - being here, not in your worries or to-do list
Non-judgmentally - being curious and kind to your experience, rather than evaluating it
Our minds naturally wander - research suggests around half of our waking thoughts drift to the past or future. This ‘mental time-travel’ is a normal part of being human, but too much of it can increase stress, rumination and worry. Mindfulness helps us gently return to the here and now.
Is birdwatching mindfulness?
Mindfulness can be formal or informal - woven into everyday activities. Birdwatching is one of the strongest forms of informal mindfulness because it’s:
Sensory - you use your senses to notice shapes, calls, colours, behaviour, movement, textures, shadows and light. Sensory experiences naturally anchor you to the present moment.
Driven by curiosity - curiosity is a core part of mindfulness because it turns “What’s wrong?” into “What’s here?”. During birdwatching, you are focusing on the present moment as you explore a habitat, and look and listen for birds.
Slow by design - even a busy birdwatcher slows down when they tune in.
Accessible anywhere - you don’t need special gear. You don’t need to travel. You can step outside your door, or look out a window, and begin.
Grounding - Listening to birdsong, feeling your feet on the ground, and noticing light in the trees are classic grounding techniques used in mindfulness therapy.
Reminds you that the world is bigger than your thoughts - As Luke explains, paying attention to birds can “quiet the default mode network”, which is the part of the brain involved in worry, self-referential thinking and rumination. Watching birds gives your mind something calming to rest on.
How to practise mindfulness while birdwatching
Mindful birdwatching is simply paying attention on purpose, using your senses, while you’re out with the birds. You don’t need to meditate for long periods - you just need to slow down and notice.
Here’s a short practice that you can do anywhere:
Pause and feel your feet on the ground.
Notice contact, pressure, warmth or coolness.Notice your body.
The weight of your torso, your arms, your breathing.
No need to change anything — just observe.Feel your binoculars (if you’re using them).
Notice the texture, the weight, the feeling of lifting them to your eyes.Look around softly.
Notice colour, movement and shape.
Let your eyes settle on something simple — a leaf, a branch, a bird.Listen.
First to the general soundscape, then to individual bird calls.
Let sounds come to you without searching.Return gently.
If your mind wanders (and it will), notice that, then bring your attention back to seeing or hearing.
You might feel calm, curious, emotional, distracted, excited or nothing at all. All of that is normal. Mindfulness isn’t about achieving a particular state - it’s about noticing what’s here with kindness, and letting the birds guide the pace.
What the science says
There is a growing body of research on mindfulness, nature connection and birds:
1. Birdsong improves mental wellbeing
In a study of 295 participants, people who listened to birdsong recordings reported improved mental wellbeing - especially when the recording included a range of species. Those who listened to traffic noise reported the opposite effect.
2. Birds help restore attention and reduce stress
Research published in the Journal of Environmental Psychology found that listening to birdsong contributes to attention restoration, stress recovery and a more positive mood.
3. Everyday encounters with birds matter
A study from King’s College London used a smartphone app to track daily bird encounters and mood. More than 1,000 participants showed that seeing or hearing birds improved mental wellbeing - including for people with diagnosed depression. The benefits were felt for hours afterwards.
4. Mindfulness changes the brain
Luke explains that focusing attention helps quiet the default mode network, the part of the brain linked to rumination and self-criticism. Over time, mindfulness may even change the structure of areas involved in emotional regulation and stress.
5. Informal practices are just as beneficial
You don’t need long meditations. Short, sensory-rich, nature-based practices - like a mindful birdwatching walk - can improve mood, reduce stress and help calm the nervous system.
Podcast episodes
Weekend Birder podcast is here to help you practise mindfulness while you birdwatch.
43 Birding and Mental Health - with Luke
