My mind is racing. It’s always racing. I’m the Director of Communications at the Appalachian Mountain Club, and my job is to connect the dots—which means there are a lot of thoughts rattling around my brain at any given time. I wonder if the Research team has results on its alpine pollinator monitoring project to share. Did I get back to that reporter about visiting Mizpah Spring Hut? I have to remember to send the AMC 150 logo to the chapters.
I live in Westchester County, just north of New York City. I’m fortunate to live just across the Hudson River from Harriman State Park, the second-largest state park in New York. Harriman is the home of AMC’s Corman Harriman Outdoor Center, Reeves Meadow Visitor Center, and a few naturalists who share information, trail advice, and guidance for enjoying the outdoors while minimizing impact. Maybe one of these naturalists can show me how to slow down and focus on the task at hand.
Breakneck Pond, Corman Harriman Outdoor Center, Harriman State Park, N.Y. Photo by Corey David Photography.
Sarah Orenstein is one of the Harriman Outdoor Stewards, and the day I visit her, she’s sitting outside the Kanawauke Nature Center. I’ve never been to this part of the park; Sarah and I are surrounded by a pond shimmering in the August sun, with kayakers lazily paddling in the distance. Picnic tables abound in the dappled shade. I tell Sarah a bit about my hectic schedule, and ask Sarah to describe her workday. “This my office on Fridays from 10 to 2! I focus on amphibians and reptiles in this location, because that’s what you can find around me,” she says, gesturing to the pond’s edge. Many visitors are families, she explains, who stop by for nature programs and activities. “We’ve got great junior naturalist activity books in English, Spanish, and Korean. Next year I’d love to offer a cyanotype craft for the kids—there’s so much natural material here to inspire them.”
Naturalist program at Reeves Meadow Visitor Center, Harriman State Park, New York. Photo by Joseph Abad.
I can tell that Sarah’s outdoor office and the gentle pace between visitors give her a chance to reflect about each interaction and how they could develop a deeper relationship to the outdoors. There’s something to be said for slowing down and being more intentional with your work, whether your desk is inside an office or a state park.
AMC’s naturalists can be found at Reeves Meadow Visitor Center Sunday through Friday and at the Beaver Pond Campgrounds on Saturdays through October. AMC’s Outdoor Stewards Program operates in the park thanks to support from the Palisades Interstate Park Commission and New York State Parks, Recreation and Historic Preservation. New naturalist programming and family-friendly activities to Harriman State Park in May 2026.
Central Park, New York City, New York. Photo Jon Tyson/Unsplash.
A Walk for Emotional Regulation in Central Park
The next day, I’m in Central Park, meeting AMC guide Sofia Petroski for a sensory exploration walk of the North Woods. This summer AMC is expanding its programming in and around New York City with guided wellness walks, community gatherings, and hikes in Harriman—with bus shuttles available. AMC has connected people to the outdoors in NYC for over a century, and we’re making it easier to spend time outside, whether you’ve got 45 minutes and a pair of sneakers or a whole afternoon and Camelbak.
Our walk begins quietly. Sofia encourages us to notice our surroundings and “let the thoughts pass by.” After twenty minutes of ambling, the group softens into a new rhythm. Strangers become companions as we point out orange jewelweed blossoms and a squirrel posing imperiously on a log. Sofia holds up a fallen leaf. “From down below, the tree canopy may look chaotic, but when you zoom in on an individual piece, you see the symmetry.” We lean in, admiring the clean lines of the leaf’s veins, its precise jagged edges. We must look foolish, the five of us beaming down at a leaf, but New Yorkers have seen worse.
We pause to journal beside a cascading stream. What began as work—to document the walk—has shifted. But now that I’m here, the summer sun beating on my back, my hand cramping from writing so much in my underused notebook, I realize this is exactly what my nervous system needed: a reset through nature, movement, and mindful observation.
Photo by Paula Champagne.
Simple Practices to Regulate Your Nervous System Outdoors
Spending time outside can help calm stress, boost mood, and support emotional balance. Scientists call this “biophilia”—our innate connection with the natural world. Here are a few practices you can try on AMC-guided walks or in a green space near you:
- Box Breathing Under the Trees: Sit on a bench or under a shady tree. Inhale for 4 counts, hold for 4, exhale for 4, hold for 4. Repeat for several cycles.
- 5-4-3-2-1 Grounding: On your walk, name 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, and 1 thing you taste (a sip of water works!). This is a great activity to do with kids.
- Walking Meditation: With each step, match your breath to your pace. Feel your foot meet the earth, notice the sway of your arms, and release tension.
- Stream Journaling: Find a water feature, whether it’s a stream in Central Park, the lake in Prospect Park, or one of Harriman State Park’s many ponds. Write down what you notice for five minutes, letting thoughts flow like water.
These simple activities can shift your body from “fight-or-flight” to “rest-and-digest,” helping regulate your nervous system naturally.
Harriman State Park, New York. Photo by Joseph Abad.
Finding Your Next Wellness Walk
The good news: AMC offers free and low-cost guided walks across New York City. Visit AMC’s Outdoors Connector for updated listings of wellness walks, hikes, and outdoor programs in New York City and beyond. Give yourself the gift of a quiet mom