A simple, powerful way to restore calm, wherever you are.

Modern life keeps many of us indoors: at desks, in classrooms, in care settings, or in busy workplaces. Using a View is a beautifully designed, science‑informed journal that shows you how to create moments of calm, clarity and connection using whatever view you have; a window, a plant, a patch of sky, a piece of art, or even the way light falls across a room.

Rooted in the principles of forest bathing and visual restoration, this booklet teaches you how to soften your gaze, rest your attention and let your nervous system settle, even when you can’t get outside. Through gentle invitations, mindful exercises and accessible science, it helps you build a personalised nature‑connection practice that fits naturally into your day.

Whether you’re working long hours on screens, supporting wellbeing in a classroom or care environment, or simply looking for small ways to feel more grounded, this journal offers:

• Simple, repeatable practices to reduce stress and visual fatigue

• Science‑backed explanations of why views (even small ones) support wellbeing

• Gentle sensory and mindful exercises for use at home, work or shared spaces

• The 20:20:20 method reimagined as a calming, restorative ritual

• Seasonal invitations for using outdoor views when you can

• Reflection pages to help you track shifts in mood, focus and ease

Use it on its own or alongside the Hawk & Heath wellbeing app for deeper guidance and year‑round support.

Using a View is a quiet companion for busy days, a reminder that wellbeing doesn’t depend on being somewhere else. Even the smallest view can become a place to rest, reset and reconnect.