Walking Meditation

Week 42/Walk Among the Trees

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While doing a walking meditation in the woods of Gainesville this past winter, I connected to the trees around me. Pausing to take in the beauty, strength, and resilience of these living creatures inspired me to do my part in helping to preserve them. I have been called a “tree hugger” on many occasions, yet I do not believe I deserve that level of admiration. What I can own is the desire to preserve and protect our environment. I think “tree lover” is a far better way to describe my interest and fascination with trees. When fully present in the presence of a tree, I feel like I am being summoned, or better yet, serenaded by the beauty of trees.
 
The lightbulb went off during that walk …What if every time you bought a new piece of furniture, you paid for a new tree to be planted? Cool, right?
 
I love HomeGoods.  My relationship status with HomeGoods could be listed as “complicated”. I am certain it is not considered “true love”, but more of an obsessive, addictive relationship. As I walked among the trees, I became acutely aware of the needless consumption of trees- by ME! I was shocked and grief stricken that the trips to HomeGoods would never be the same for me. The good old days are no longer so “good” to me as I reflect on unnecessary consumption. This realization has given birth to a new interest and commitment to reduce waste and preserve through recycling /refurbishing. I know there are many people in my life that have been doing this for years and I applaude them. I did not appreciate the value of engaging in refurbishing and recycling furnishings. It just seemed like a lot of work and far easier to buy new. Mindful awareness of our interconnection with all of nature can bring a shift that changes the way we see things.
 
Mindfulness practice, like all contemplative practices, facilitates a slowing down of the mind and body, a moving into stillness that makes way for important insights wisdom. Through teaching MBSR and DBT, I have shared the value of connecting with nature with many people as a form of stress reduction. There is enormous research being done to look at the benefits of the proverbial “walk in nature”. Since I am a “tree lover”, I wanted to share the practice of forest bathing or “shinrin-yoku” which is far more intense than a moment of mindfulness and connection with trees. This is an ancient Japanese practice of taking walks in the forest to breathe in the atmosphere. I found a place right here in Florida at Goethe State Forest in Dunnellon where you can practice forest bathing on horseback! No worries and no need to travel to get some benefit. Simply start where you are with this practice:
 

  • Go to a nearby park, garden, or body of water. Leave all your electronics behind. Allow your self 20-30 minutes to sit or walk in nature. This is more than just a walk in the park; it is a mindfulness practice and requires being open and receptive to the presence of nature. You can do this sitting or walking.
  • Notice how you feel in your body as set out for this practice.
  • Set an intention to be fully present.
  • When the mind wanders, simply notice where it is, and gently return to what is present.
  • Notice the sights, the sounds, the sensations.
  • If walking, stop from time to time to pause and deepen focus on certain plants, trees, birds and animals.
  • Then reopen to the full experience of nature before you, allowing all the senses to bathe in it, and pause to savor any positive feelings. (No suit required)
  • Notice at the end of the practice how you feel in your body.

 
With love,
 
Patty
 
P.S. – If you are interested in more information on the healing energy of forest bathing read: The Secret Therapy of Trees by Marco Mencagli and Marco Nieri

Patty Thomas Shutt, founder of Sacred Treehouse, is a licensed psychologist and co-owner of Therapeutic Oasis of the Palm Beaches.  Dr. Shutt is passionate about helping others discover the benefits of mindfulness and meditation.  She offers Beginner Meditation & Advanced Meditation classes at Sacred Treehouse, in addition to Mindfulness Based Stress Reduction, Mindful Self-Compassion and various book studies throughout the year.

Week 37/Kiss the Earth With Your Feet

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Walking can be both a formal and informal mindfulness practice.  During walking meditation, we bring present moment awareness to the movement and sensation of the body as the feet rhythmically alternate between lifting and making contact with the earth. As a fast walker, I found it difficult to practice walking meditation.  I am conditioned to rushing throughout the day.   My colleagues often admonish me for being too loud in the hall or tease me by saying, “We heard you coming.”  I feel bad about disturbing others and even a little bit of shame for being so loud.
 
It was difficult to train myself to slow down and I often found myself resisting with thoughts of “I hate walking”, or “When will the bells ring to end practice?”   As I started to settle and my practice took root, I found it less irritating when then the bells rang to initiate walking meditation.  Inevitably I would fall back into my hurried hustle down the hall, caught in the cycle of noticing and slowing down.  The cycle continued day after day, year after year.
 
Then last year I encountered a problem with my feet that was causing constant discomfort.  It gradually increased over time until it was painful to walk. Pain was a great reminder to my pace and pressure, encouraging me to slow down with each step. I was deeply immersed in the study and practice of self-compassion, which allowed me to tend to the pain in my feet with great kindness and care. I was able to embrace the discomfort with loving-attention, using this circumstance to slow down and become intimate with my feet.
 
This experience opened the door to a greater appreciation for my body and its unique needs.  Through mindfulness, I was able to attend to the problem that caused pain, bringing attention to my feet and my stride.  Today I feel gratitude for the absence of pain.  The discomfort I experienced is replaced by a feeling of joy as I have now discovered a deepening awareness of walking meditation and self-compassion.
 
Some simple steps (no pun intended) for walking meditation practice:
 

  • Choose a clear, open space to walk  (approximately 5-8 feet in distance).
  • Stand still in mountain pose and bring all your attention to the sensations in your feet.
  • Slowly begin to lift your right foot and silently whisper, “lifting”.
  • Then moving the right foot slowly through space, whisper, “moving”.
  • Then gently place the heel of the right foot down and whisper, “placing”.
  • Continuing with full intention and awareness, begin to lift the left foot, following the same steps as before.
  • Continue with this pattern until you reach the end of the path. Pause to re-center your body into mountain pose and slowly turn in a new direction to repeat the path.

Patty Thomas Shutt, founder of Sacred Treehouse, is a licensed psychologist and co-owner of Therapeutic Oasis of the Palm Beaches.  Dr. Shutt is passionate about helping others discover the benefits of mindfulness and meditation.  She offers Beginner Meditation & Advanced Meditation classes at Sacred Treehouse, in addition to Mindfulness Based Stress Reduction, Mindful Self-Compassion and various book studies throughout the year.

Reflections on MBSR: Week 3

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Zombie Apocalypse

I am biting back laughter as I walk conscientiously down the stairs. If I were witnessing this spectacle, I would be taking pictures and texting my husband.

OMG. I just saw six people walking around outside. Just like ZOMBIES. Only in Florida.

Dr. Shutt has introduced us to walking meditation. Our practice consists of being mindful with each step. Each step is taken with care, noting the ground beneath our feet. While walking, we softened our gaze and focused on the ground. We start inside, taking slow steps back and forth on our yoga mats. It’s unusual, but who cares? We all signed up for MBSR. That’s all that matters. The yoga mat feels squishy. The pace is painfully slow and I soon realize slow walking is as frustrating as being caught behind a slow driver. A few more paces and we can get to the good stuff – sitting meditation.

Not quite, though. With mindfulness bells in hand, Dr. Shutt tells us that we will walk outside. We shouldn’t stray too far from the building. When we hear the bells, we are instructed to slowly make our way back. She magnanimously offers us the option to stay indoors. None of us take it. With orchestrated movements, we put on our shoes and file down the steps. My giggles begin.

There is something inherently ridiculous about walking at a snail’s pace with five other people. Really, what is this accomplishing? I feel my cheeks turn flush as I turn the sidewalk corner and see neighbors on the other side. I am trying to focus on my steps.   I admire one of the many delights of our tropical oasis, a pink hibiscus. Birds are chirping and I use their melodies as my meditation anchor. As I walk further away from my classmates, I begin to enjoy the experience. Just as I am prepared to walk further, I hear the bells in the distance. All of us meander upstairs. I notice my classmate’s muscles flex with each step. The wooden steps creak and bend as we make our ascent.

With levity, we agree that we did resemble zombies. Dr. Shutt is quick to draw the distinction between our zombie apocalypse and the mindfulness activity we have just completed. We are not undead and mindless, searching for delicious, human flesh. Walking meditation allows us to be fully present, focusing on our external surroundings. By pacing ourselves, we can actually begin to notice. It is another way to cultivate mindfulness and break free from whatever has the ability to make us zombie-like. Put down the phone. Turn off the music. Slow your roll. Breathe. Feel. See. Hear. Live.