The health benefits of spending time in nature are well documented. This year, a large review of the available studies critically evaluated the evidence. The findings confirmed that exposure to nature can reduce stress and fatigue, enhance mood, and improve cognitive performance and overall wellbeing. However, there is an important nuance. These benefits come from real encounters with nature, not from photographs or documentaries. Research also shows that it is the act of consciously paying attention to the sights and sounds of the natural world, rather than simply being outdoors, that delivers the greatest benefit. This raises an interesting question. What should we actively notice at this time of year to reap these rewards? Fortunately, June is a wonderful month in the natural calendar. Here are five simple things to look out for that may lift your spirits.

Flower power

Wildflowers put on a spectacular show this month. Foxgloves are an easy and rewarding species to spot. In June, these tall plants line lanes and roads with striking pink-purple tubular blooms. They are an excellent source of nectar for bumblebees and other pollinators, and pausing to watch them often reveals a steady stream of visitors. The garden bumblebee (Bombus hortorum) is particularly fond of foxgloves. This species has the longest tongue, or proboscis, among our bumblebees, which allows them to reach deep into the flowers with ease. As a result, they face less competition for this rich food source. Also look out for common bird’s-foot trefoil, a low-growing but cheerful native plant with bright yellow flowers. It also thrives along roadsides, in meadows, and in grassy areas. This plant is the food source for the caterpillars of the common blue butterfly, and these butterflies may often be seen fluttering nearby or resting as they search for mates and lay eggs.

Lounging lizards

Few sights signal summer more clearly than a common lizard basking in the sun. This species is one of only two reptiles in Ireland, the other being the slow worm, which is relatively rare and largely confined to the Burren. The common lizard, however, is far more widespread and offers a good chance of a sighting. They occupy a range of habitats, including heath, coastal dunes, grassland, woodland, and even rural gardens. As ectothermic animals, lizards rely on external heat sources to regulate their body temperature. On warm, sunny days, they can often be found basking on dry stone walls, along roadside edges, or in sheltered gaps. Spotting one requires patience and attention. Often, you may only catch a glimpse of them as they dart for cover upon your approach but don’t worry if they scurry away. If you are patient they will return. They usually stick to basking spots once they have chosen them.

A West Cork common lizard seen basking in the sun last year.

Fluttering fledglings

At this time of year, many young birds are leaving the nest. Watching newly fledged birds, still unsteady, flapping their wings, and noisily begging for food, is one of the most endearing sights in nature. In gardens, keep a keen eye out for robin fledglings. They differ in appearance from adults, lacking the familiar red breast and instead showing brown plumage speckled with warm orange tones. Pied wagtail fledglings also appear quite different from their parents. Rather than the crisp black and white of adults, they are mostly grey with a soft yellow tinge to the face. Even their characteristic bobbing tail, which gives the species their name, is noticeably shorter. The reason fledgling birds often look quite different from adults is for survival and social purposes. Newly fledged birds are vulnerable and often cannot fly well and may still rely on their parents for food for a period. Their muted plumage helps them blend into their surroundings, reducing the risk of predation. It also signals to adult birds that they are not a territorial threat. This temporary disguise helps keep them safe while they develop independence. It also signals to adult birds that they are not a threat, avoiding territorial attacks. Having their unique juvenile plumage keeps them safe while they are still growing.

Dusk delights

It is never too late in the day to appreciate nature. A walk at dusk can be especially rewarding. Moths begin to stir, and mammals such as foxes and hedgehogs may emerge. Most notably, this is an excellent time to watch for bats. Ireland is home to nine species of bat, with pipistrelles among the most commonly seen. They are often found along country roads bordered by hedgerows, where they dart back and forth feeding on midges and flies. The common pipistrelle weighs just four to six grams and has a wingspan of up to 24 centimetres, yet they may consume as many as 3,000 insects in a single night. Any animal capable of controlling midge numbers deserves our appreciation.

Stunning sea life

Last but not least, let’s not forget West Cork’s proximity to the coast. Dolphins and porpoises can often be spotted from the shore, which is a privilege not to be taken for granted. As the seas calm in June, conditions improve for spotting dorsal fins breaking the surface as these animals travel. Common dolphins and harbour porpoises are the most likely species to be seen. Cliffs and headlands can provide excellent vantage points, though care is always needed near exposed edges. Even if you don’t spot any whales, dolphins, or basking sharks, the experience is always worthwhile. Watching the movement of the ocean and breathing in the salt air brings its own quiet benefits for mind and body. The real joy is that once you begin to pay attention to a few simple details, more and more of the natural world reveals itself.