walking – Grow Mindfulness

Cultivating Gratitude Through Nature

Georgina Miranda facilitated a meditation on the theme of Awaken to the Flow of Gratitude in Nature. In her guided meditation on the 12-Minute Meditation podcast on 12 July 2024, Georgina takes us through a meditation practice that can be conducted anywhere in nature – it could be in our backyard, the local park, or our favourite place in nature. People typically have some favourite place where they experience nature – it could be at the beach, in the mountains or by a river or creek. Georgina encourages us to use nature to reset, to open ourselves to our unity with nature and to let a sense of gratitude flow through us as we experience its stimulation of our wonder and awe.

Georgina is an author, activist, mountaineer, transformation and leadership facilitator. She helps individuals and organisations globally to move beyond their comfort zone, expand their awareness and “shift mountains within themselves and the world around them”. Her activism focuses on protection of nature and our planet, and protection of women against violence. Through her social enterprise, She Ventures, she works consciously to “unleash the untapped potential of women around the world”, offering consulting, coaching and inspirational events designed to achieve self-realisation and effect positive global change.

Georgina herself uses nature, and especially her mountain climbing, as a way to move beyond life’s challenges and to achieve a different perspective on whatever is troubling her. For her, nature provides a “reset” – enabling a movement from emotional turbulence to emotional regulation and calm.

Guided meditation process

Georgina suggests at the outset that we take our place in nature – wherever that may be in terms of accessibility and convenience. She encourages us, for the purposes of this meditation practice, to avoid treating the activity in nature, e.g. walking, as an exercise (an act of “doing”) but as a mindful moment (an act of “being”). The focus is on connection with nature through our breath and sensory awareness.

Georgina begins by having us become aware of our own breath – its pace, its temperature (hot or cold) and its evenness or fluctuations. She reminds us of our connection with nature through our breath – our outbreath is nature’s inbreath. Also, we draw vital oxygen from the plants and trees that surround us.

Georgina then leads us on a sensory journey. We are invited to take in the sights that surround us at a macro and micro level – the broader terrain and the proximate features of nature. We can notice the undulations in the landscape or the flow of waves breaking on the shore; the small plants and larger trees; the cultured lawns and the wild bush. On a closer look, we can view the colours that surround us, taking in plants, water and sky (with the colours of clouds – black, white, blue and grey). With a closer inspection, we can observe the leaves (their form, distribution and colour), the veins coursing through the leaves and the lines or markings that are visible to the naked eye. We could be watching dragonflies flutter above tall grass, grasshoppers gnawing on leaves of citrus trees, butterflies flitting through the air with no apparent goal, birds descending on bottlebrushes to draw nectar, Pelicans gliding gracefully across the Bay in search of schools of fish, or ladybirds landing on roses in our garden to feed on aphids.

We can take in the smells that surround us. It could be the salt from the sea, the earthy smell from soil and fallen leaves, or the tree born odours such as eucalyptus or wattle. It could be the strong smell emitted by herbs such as basil, lavender, or oregano – each with its own distinctive aroma. There may also be the smell of approaching rain or the earthy smell of sodden ground.

We can attune our ears to the sounds in nature. It could be the breeze blowing and rustling the leaves of the trees, the sound of rain hitting the ground, the whistle or song of adjacent birds. In paying attention to the sounds of birds we can notice sounds above, below, beside and in front of us – sometimes as small finches flitter amongst small, colourful bushes. Along with the sounds of the birds, we can pay attention to the colours, size and form of the birds we observe.

Attention to nature through conscious awareness can engender calm and contentment, increase our resourcefulness and enhance our sense of connection with all living things. Through immersing ourselves in nature we can experience gratitude for the air we breathe, the sights and sounds we experience, and the feelings of awe and wonder. We can appreciate how nature helps us to reset, broaden our perspective, reduce our agitation and heal us. We can bathe in nature’s beauty, aliveness and adaptability.

Reflection

I’ve been reading Kate Legge’s novel, Kindred: A Cradle Mountain Love Story, that traces the story of Gustav Weindorfer and Kate Cowie who fell in love with each other and with Cradle Mountain in Tasmania. They were both amateur botanists and members of the Field Naturalists Club of Victoria, established in 1880. They set about establishing eco-tourism in Cradle Mountain and Gustav is credited with strongly promoting (and achieving) the development of a national park in the area so that its beauty could be enjoyed by all nature lovers. Cradle Mountain is now visited not only by thousands of tourists but also by scientists from all over the world.

Kate Legge gives us a glimpse of Cradle Mountain and its surrounds through the eyes of dedicated botanists, Gustav and Kate, as they travelled the mountains collecting, documenting and preserving plant specimens some of which they sent to Germany, Austria and Britain. In 1903, before Kate and Gustav were married, Kate presented a paper to the Naturalists Club about Mount Roland in the region of Cradle Mountain. She expounded on the magnificent view from the top of the mountain and contended that botanists and geologists alike “must pause to admire it, with that silent outreach of the soul toward eternal beauty”.

Gustav himself frequently recorded his travels and discoveries as he indulged his “wanderlust” through nature. He wrote letters for his botanist colleagues around the world, reports for the Naturalist Club and articles for newspapers. One such article published in 1910 in The Weekly Courier describes Holidays in the Cradle Mountains in these effusive words, capturing sights and sounds of the mountain as he gazed in awe and wonder:

…through the silent darkness of this supreme mountain solitude stole the murmuring sound of rippling water leaping from rock to rock, gladly escaping from the sombre shadows of the lake to the sunshine of the valley. [Notice how the alliteration with the letter “s’ evokes silence penetrated by awesome sights and sounds]

Kate Legge, herself a mountaineer as well as author and journalist, found inspiration for her writing in walking mountain trails. In a chapter in her later book, Infidelity and Other Affairs, Kate discusses her “walking life”. She likens walking to writing – “walking is one foot in front of the other, just as writing is one word before another”. Other similarities she identifies are obstructed progress, concentration and shifting attention, movement towards and away from a destination. For Kate, walking is “thinking time” that provides a “fresh perspective”. She maintains that walking “rejuvenates the body and the mind and gives rise to rumination”. Kate shares the perspective of naturalist Henry David Thoreau who advocates “sauntering” and who communed with nature “on daily rambles, rarely taking the same path twice”. She suggests that with this approach we can succumb to a “meditative trance” as we scan the horizon or focus “on small miracles”, such as a “leaf curled in a web”.

So often “shoulds” get in the road of our communion with nature – the “doing” deadlines that are often self-imposed. However, when we make the time to grow in mindfulness through natural awareness, we can really appreciate the benefits of nature and our connection with our natural environment.

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Image by Penny from Pixabay

By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group and the resources to support the blog.

Mind Your Brain

In the previous post, I discussed the ravages of Alzheimer’s disease on the mental. emotional and physical capacities of the affected person. I particularly emphasised the importance of self-care for the carer whose life is increasingly disrupted and made more stressful because of the cognitive, emotional and financial drain on their personal resources.

Alzheimer’s disease and the associated disorder of dementia are becoming increasingly prevalent in society as our populations age. The Alzheimer’s Association maintains that there are 342,000 people in Australia living with dementia and 44 million worldwide. The Harvard Medical School notes that Alzheimer’s disease is the major cause of dementia.

When you come into close contact with someone who is suffering from Alzheimer’s disease or other forms of dementia, you begin to realise the need to savour your brain as a source of wonder in everyday life. As you see the progressive loss of key faculties by another person, you begin to realise how much we rely on our brains to live effectively and happily in our day-to-day existence.

It is often only when we lose something, or see others lose something that we value, that we begin to really appreciate what we have. The same is true of our brains. And yet, as Andy Puddicombe points out in a YouTube video, we spend more time looking after our hair or car than we do our brains – the source of our thoughts, creativity, happiness, and practical skills. Andy suggests that all It takes is 10 mindful minutes each day to begin to mind our brains.

Protective measures

The Harvard Medical School, in their publication on Alzheimer’s disease and its treatment, suggest a range of protective measures that people can take to either avoid Alzheimer’s or to slow the progress of the disease. They point out however that scientists have not found a cure for Alzheimer’s or found definitive ways to prevent its occurrence – there are still many unknowns in relation to the disease, including the actual impact of genetic factors. The Harvard Medical School, however, notes that lifestyle factors are a major influence on preventing the disease or slowing its progress.

In line with many other sources such as the National Institute of Aging, the Harvard Medical School recommends exercise, diet, weight reduction, restful sleep and mental stimulation as protective measures. They remind us that what is good for our brain and body is also good for our heart.

The Harvard Medical School provides health reports on the benefits and techniques for different exercise routines. They particularly stress the multiple benefits of walking in their publication Walking for Health, including the positive impacts on blood pressure, memory, heart health and weight. Walking is one of the easiest and most accessible forms of exercise and they suggest that it is a good place to start for people who are not used to exercising. In a related article they identify 5 Surprising Benefits of Walking.

The recommendation re restful sleep accords with the research by Stanislas Dehaene, author of the book How We Learn: The New Science of Education and the Brain. Stanislas highlights the key role of sleep in consolidation of learning – in making our learning explicit and building “unconscious competence”.

Mental stimulation as a way to mind your brain

The Harvard Medical School maintains that while level of education has a positive effect on maintaining a healthy brain (through the process of creating “cognitive reserve” in the form of neurotransmitters and brain cells), what is more important as you age is to engage in activities that stimulate the brain. They suggest, like the Institute of Aging’s recommendations re “cognitive training”, that mentally stimulating activities such as playing music, reading, writing, doing puzzles and playing games, can help to develop and maintain a healthy brain despite physically ageing. There are many very active and inspiring octogenarians who provide testament to this possibility.

Minding your brain through mindfulness

Harvard Medical School, in the previously mentioned publication on Alzheimer’s, illustrates how this disease actually shrinks the physical brain as a result of the ”massive loss of brain cells” – which, in turn, “damages areas involved in thought, planning, memory, mood and behavior”. In contrast, Richard Davidson and Daniel Goleman in their book, Altered Traits: Science Reveals How Meditation Changes Your Mind, Brain and Body, reveal that mindfulness meditation actually increases the neo-cortex area of the brain.

They also contend that mindfulness meditation can shape your brain to build resilience. Drawing on the science of meditation they maintain that focused meditation and aligned action can develop the traits necessary for personal resilience – positive connections, awareness, insight into your inner landscape, clarity of purpose and a permeable self.

One of the positive effects of mindfulness meditation is better use and development of your working memory which is an area negatively impacted by Alzheimer’s disease. The act of paying attention facilitates short term memory thus enabling better retention and use of information for improved decision-making and behavioural choices. Harvard Medical School has a series of articles on improving your memory and a comprehensive report on how to keep your brain healthy in the face of age-related memory loss.

Specific mindfulness activities have particular effects relevant to minding your brain. Tai Chi, for example, enables you to deepen the mind-body connection as well as improve physical health, psychological well-being and overall energy levels (thus facilitating other forms of exercise such as walking).

Reflection

Harvard Medical School emphasises the need to mind your memory to offset the occurrence of memory lapses which are a natural part of the ageing process. Looking after our memory can be one of the many protective measures that we can employ to prevent or delay the onset of Alzheimer’s disease and its multiple debilitating effects.

As we grow in mindfulness, through meditation and other mindfulness practices such as Tai Chi, we can enhance our working memory, build resilience, develop our physical brain, and improve our overall psychological well-being which further reduces the strain on our brain brought on by life’s stressors. Developing the habit of mindfulness is a very sound and healthy resolution for the New Year.

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Image by Mabel Amber from Pixabay

By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group and the resources to support the blog.

Sustaining Mindfulness Practice with Daily Reminders

Tara Brach maintains that sustained mindfulness practice can lead to the development of natural awareness. Sustaining mindfulness practice has its own challenges with the constant demand on our time and the pace of life today. The never-ending time pressures continuously absorb our attention and intensify the pace of our life and leave little time for meditation or other mindfulness practices. The anomaly is that until we slow down in some small way, we are unable to see the opportunities to be mindful or to create space in our lives. Tara suggests that the way forward is to create regular reminders in our daily life that will serve as catalysts to help us to drop into brief mindfulness practices, whatever form we choose to use at the time.

Developing reminders to sustain mindfulness practice

In her book, The Little Book of Being (p.179), Tara provides suggestions for practical reminders that you can employ throughout the day to serve as prompts to engage in some form of mindfulness practice – even if meditation is not a practical option at the time. The potential reminders are limited only by your imagination – what suits one person will not fit with the lifestyle of another. Here are some suggestions:

You could place paintings as prompts for mindfulness practice and build a strong association between the painting(s) and being mindful. I have a painting in my office by a Chinese artist, who was supported by MIFQ, which reminds me to “smell the roses” – to take time out to experience and appreciate nature.
You could develop the habit of using waiting time as a reminder to default to awareness instead of defaulting to your phone. In this way, you will be filling-in-time by building a constructive habit that will enable you to better manage the stresses of daily life.
Have verbal reminders such as quotes or charts on your wall to remind you of the need to have a mindful moment – e.g. to get in touch with your breathing. The words you choose are not the key element here, what is important is the meaning you attribute to them and how well they motivate you to stop and take a mindful moment.
When walking to a meeting or from the car park to the shops, you can remind yourself that if you slow your walking down you can begin to slow down the pace of your life. Mindful walking brings lots of benefits. However, our walking pace tends to reflect the frenetic pace of our lives.
Boiling the jug can serve as a reminder to take a few mindful breaths. This can happen regularly throughout the day and provide the frequency and repetition that supports the development of a positive habit.
Leo Babauta suggests that you link drinking a glass of water to some form of self-care. He maintains that self-love is a sadly neglected area of our lives – we are so ready to be critical of, angry with, or disappointed in, ourselves. Leo offers a process for using the act of drinking water as a reminder to express self-love.
If you are fortunate enough to observe the sunrise daily, you could use this opportunity as a prompt to be still, develop inner awareness and tap into your creativity.

Reminders strategically placed throughout our day can help us to grow in mindfulness and associated natural awareness. These can prompt us to take time out for a mindful moment and can also anchor us during the turbulence of the waves of daily life.

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Image: Sunrise at Wynnum, Queensland 24 July 2019

By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group and the resources to support the blog.

Trees Can Help to Limit Your Stress

I have been fascinated by trees for a long time – amazed by their growth, their energy and their role in human ecology. At a metaphorical level, trees reflect the enigmas of human existence. Jill Suttie in her article, How Trees Help You to Stress Less, highlights the research that demonstrates the way trees can benefit us in terms of stress reduction.

The stress-reduction benefits of trees

Trees can reduce anxiety and depression and build positive traits such as enhanced energy levels. A research study, conducted in different areas of Japan and reported in 2018, showed that walking through a forest had greater positive effects than walking through city streets – the former environment serving to lower stress levels, elevate mood and generate more energy. The researchers concluded that forest environments would be an essential contributor to maintaining mental health in the future.
Dr. Qing Li promotes the Japanese practice of “forest bathing” as a way to reduce stress and blood pressure while strengthening the immune system. His promotion of immersion in the forest environment is designed as an antidote to what Richard Louv describes as “nature-deficit disorder” with its attendant negative effects of poor concentration, mental and physical illness and under-developed sensory perception. Richard argues that the intensification of city living and addiction to social media and mobile technologies, means that we are spending increasing amounts of our day alienated from nature and from the benefits of savouring trees in their natural environment.
A study conducted with Polish youths spending 15 minutes in “forest bathing” during a winter period showed, too, that the tree environment had significant positive “emotional, restorative and vitalizing effects” for those who participated in the study.

As we grow in mindfulness through exposure to trees and nature, we can experience reduction in stress, elevation of mood and improved energy levels. Meditating on trees can enhance the benefits of exposure to these natural sources of energy and life-giving oxygen. Reflecting on their shape, size and stature can increase our awareness of the enigmas of human existence.

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Image by Sven Lachmann from Pixabay

By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group and the resources to support the blog.

Movement and Mindfulness

Often meditation techniques involve sitting still in a relaxed, grounded, upright posture with your hands in a comfortable position; alternatively, they can involve lying down on the floor or the ground. In either case, these mindfulness approaches involve immobility – they are designed to create stillness in both your mind and your body. However, one can make a case for supplementing these immobile meditation techniques with mindfulness practices that involve movement.

The need for movement

Much has been written about the impact of a sedentary lifestyle on our physical and mental health and overall wellbeing. There is also increasing research about the health benefits of walking. Movement exercises our muscles and activates the various systems of our body, e.g. cardiovascular, respiratory and digestive systems. So movement is essential for good physical health. Physical exercise, too, helps to reduce the symptoms of depression.

Another consideration as the population ages, is that physical capacity declines progressively as we age. For example, the Harvard Medical School recently released a report on Preventing Falls and highlighted the fact that from our 50s onwards, our balance can be adversely affected by a number of factors. They highlight the impact of aging on our gait (the distinctive way we walk – encompassing aspects such as pace, weight transfer, stride length, swing of the leg and foot placement pressure). According to the report, our gait is considerably affected by the time we reach 70, even if fit:

Gait often changes with age. For example, healthy people in their 70s generally have a 10% to 20% reduction in the speed of their gait and the length of their stride compared with healthy people in their 20s.

This physical decline is accelerated where no movement or exercise is undertaken on a regular basis.

Combining movement and mindfulness

Two key ways to achieve the combination of mindfulness and movement to help redress physical and mental decline are mindful walking and Tai Chi. While mindful walking in the open brings the added benefits of engaging with nature, mindful walking on the inside (indoors) can be more readily accessible, especially when the weather is inclement and uninviting.

Earlier in this blog, I discussed the many physical, mental and emotional benefits of Tai Chi, including enhanced mind-body connection. A recent Harvard Medical School report, An Introduction to Tai Chi, reinforces these benefits and highlights the research showing that Tai Chi develops a “sharper mind”, offsetting the natural decline in your mental faculties, which can lead to dementia.

Whether you engage in mindful walking, Tai Chi or yoga, these practices have in common “meditation-in-motion” and strengthen the mind-body connection. So, combining movement and meditation, simultaneously strengthens our mental and physical capacities and their interconnection.

As we grow in mindfulness through combining meditation and movement, we can supplement and enhance the many benefits of sitting, standing or lying meditations. We can reduce the mental and physical decline that comes with age and improve our overall capacities, especially the connection between mind and body.

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By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Image source: courtesy of silviarita on Pixabay

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group and the resources to support the blog.

Mindful Walking

So often we walk from place to place, lost in our thoughts, unaware of what surrounds us and the response of our own bodies.

Mindful walking is the practice of bringing our attention, in the moment, to some aspect of our walking experience – and doing so for a purpose.

This approach to developing mindfulness is designed to enhance our awareness and clear our minds of clutter, self-defeating thoughts and anxiety.

You can practise mindful walking anywhere, anytime – walking during the lunch break, taking a walk on a beach or through a rainforest, walking to the train or shops.

There are many variations you can adopt for mindful walking. You can adopt an open awareness approach taking in the sights, sounds, taste, smells and touch that surround you.

Alternatively, you can focus on some aspect of your present experience when walking, e.g. the sensation of your feet on the ground.

The Internet provides numerous resources – text, audios and videos – on mindful walking. Here is one approach by Simon Paul Harrison that combines mindful walking and mindful breathing:

Mindful walking is often recommended for people suffering stress, trauma or anxiety. RMIT, for example, through their online counselling services provides a range of online resources, including an exercise sheet and audio for mindful walking, to help students deal with the stress of study and exams.

Isabel Allende, in her book, The Sum of Our Days, describes how she frequently lost herself and found contentment on a tranquil walk in a forest:

These walks are very good for me, and at the end I feel invincible and grateful for the overwhelming abundance of my life: love, family, work, health – a great contentment. (p.299)

Another approach to mindful walking is discussed and illustrated by Chuck Hall:

You can walk anywhere mindfully if you are conscious of the opportunity. You should find an approach, timing and location that suits you so that it can be a pathway to a sustained habit of mindfulness. Once you establish the habit of mindful walking using one approach consistently, you will find that you will automatically adopt mindful walking in other situations as your consciousness of the opportunities grows.

After learning about mindful walking, I decided to use a personal approach that suited me to grow my own mindfulness. On my morning walks around the tree-lined streets and along the river, I would tune into the sounds of the birds that surrounded me. This required turning off my thoughts, tuning out other sounds and paying attention solely to the sound of the birds. I became more aware of birds above and below me, in front and behind and on my left and right side.

Invariably, as I walked, the sound of the birds seemed to stop at some point. The reality was that my thoughts had come back into my head and I had tuned out from the sounds of the birds – I had lost focus. Once I cleared my thoughts and re-focused, the sound of the birds came flooding back into my awareness again, a concert surrounding me as the birds fed off each other’s sounds.

Mindful walking induces peace, calm, clarity and contentment and helps you grow in mindfulness.