Mountain Zen Den Podcast

Welcome to the Mountain!

The end of winter and the onset of summer has brought a beautiful lush, green world to us here on the eastern slope of the Colorado Rockies.  With more rain than usual, followed by cool mornings and incredible sunny days in between, Nature has given the gift of Paradise for us to embrace, explore and enjoy! 

I recently had the privilege of narrating and producing an audiobook for my friend Erik Stensland, a well-known and loved, highly respected nature photographer and author, who owns a gallery here in Estes Park, Colorado, as well as one in Abiquiu, New Mexico, north of Santa Fe.

He has spent the last twenty plus years celebrating the beauty of the natural world through his photography and books, encouraging all of us to listen to the whisper within that calls us to a deeper life.  A gentle soul, and deep spiritual thinker, Erik has written several books, including "Whispers in the Wilderness".  As a nature-lover and mountain addict, it’s one of my all-time favorite books.  

In it, he explores the longing we have for the wilderness, suggesting that it is the trailhead for a journey to wholeness.  Erik does a superb job of offering short, daily reflections on the natural world paired with his gorgeous photos from Rocky Mountain National Park, where he encourages us to go deeper within ourselves and discover the healing that nature offers.

Today, I’d like to share the first chapter called “Wild Embrace” from his audiobook of “Whispers in the Wilderness”.  I invite you to find a comfortable setting where you can relax and close your eyes and absorb the sounds of nature, peaceful music and Erik’s words of wisdom and comfort.

Chapter 1 – “Wild Embrace”

“Between every two pine trees there is a door leading to a new way of life.” 

I invite you to go and find the door and the new life to which it leads you.

I want to thank Erik for being such a humble and observant vessel, both in his words and nature photography, and especially for allowing us to offer it to you here today.  If you enjoyed today’s show, and the message you heard, you can find out more about Erik and his incredibly inspiring books and photography at RockyTrailPress.com.  Also, if you are ever in Estes Park, you will definitely want to visit his gallery there — Images of Rocky Mountain National Park.  It is featured as one of the top things to do in Estes Park by Trip Advisor and others.  Who knows, we may see you there!

Be well my friends.  Remember, Life is a gift.  Nature’s a gift.  And YOU are a gift back to the world.  We’ll see you back here again soon!

SHOW NOTES:

RockyTrailPress.com

ImagesofRMNP.com

Erikstensland.com

“Whispers in the Wilderness”

"Whispers in the Wilderness" Book Trailer on SkyDance Mountain Audiobooks

It’s been awhile.  Glad to see you back here.  Today is a new day.  A fresh start to a new you.  A great time to ask the question,

“Am I awake to this moment?  To the here and now?  To this moment?”

Henry David Thoreau reminds us that the vast majority of civilization leads quiet lives of desperation.  Or maybe if he were around today, he would say “noisy lives of desperation” Lives spent trying to be anywhere but here, now.

Today I would like to invite you to remember that all we have is this moment.  Yesterday is gone, a thing of the past, and tomorrow is no guarantee, a thing of the future.  Everything that has ever happened has occurred in this moment.  This moment is where the adventure begins, so why try to live anywhere else?

Here at Mountain Zen Den we are all about connecting with Nature for Mindfulness and Personal Growth.  By letting go of stress and finding joy in the moment.  And happiness in the simple gifts of Nature.  And the way we do that is by waking up and becoming Aware.  By getting out of our insulated, isolated shells, and immersing ourselves in Nature.

We begin by asking ourselves, “Am I connected and aware of this time and place in the natural world?” 

Here is one way you can tell how aware and connected you really are.  Answer these simple questions.

“What is currently happening in the natural world around me?”

“What is the Season?”  “What is the weather doing?  How about the temperature?  Are there clouds?  What kind of clouds?  Is there a breeze?  What about the moon?  What phase is it in?  Is it waxing or waning?  Where are Venus, Jupiter and Mars?  And the stars… Could I point to Polaris, the North Star in the night sky and identify and name 5 other constellations from where I am standing?”

These are simple and telling questions to help get us started to get an idea of how awake and connected we really are. To creation.

Here are a few more.

“How about the plants and wildlife around me?  What is in bloom right now?  What birds are currently ‘in season’”?

How often do we take the time to notice the natural world all around us?  The “Real World” as I like to remind myself.

We are probably very aware of the current state of the political world in society and culture – the latest news, politics, economic financial markets of growth and recession, of gas and grocery prices, and even sports and celebrity status.  But how awake and are we to the physical planet we live on?

How about our internal world?  Our personal state of being?  Our self-awareness and consciousness of our connection not only to ourselves and our immediate family and relationships, but to every other thing in the Universe… the stars, rocks, plants, trees, and wildlife, down to even the unseen – molecules, atoms and subatomic particles?

Why is all this important?

Because disconnection with the world leads to disconnection with ourselves.

And disconnection from self leads to depression, mental illness, and a host of diseases…

The Native Americans had a word for this connection — “Hunkapi”.  Meaning, “I am one with everything”.

I was so inspired by this concept that I named our mustang Hunkapi.  (Or “Huni for short).

It is humbling, and alternatively comforting and reassuring to step back and become aware of the fact that we are truly one with everything.

Buddhism teaches “non-duality” — that flowers and garbage are both organic in nature.  As Thich Nhat Hanh says,

“Looking deeply into the nature of a flower, you can see the presence of the compost and the garbage; but don’t be afraid!  You are a gardener, and you have in your hands the power to transform garbage into flowers, into fruit, into vegetables.”

But you can only do this if you are awake.

Christianity teaches that God the Creator spoke the Universe into existence, and by doing so created everything — EVERYTHING — and then called us into co-creation with Him to “be fruitful and multiply”, and to “have dominion over the Earth”.  Not in a self-serving sense, exploiting Nature as a resource for personal gain, but as benevolent care-takers, lovingly, and wisely nurturing and caring for each and every one of its members.

But none of this matters or means anything if we are not awake to “The Call”, and mindful of our place in the Universe.

M.H. Clark says it well in the priceless little book, “Outside/In: Questions, Quotes, and Activities to Connect You to Nature” –

“You know the feeling.  You get it when you are standing on the shore, or staring at the sky, or when the storm is passing over, or the season is changing, or the flower you have been watching is finally bursting into bloom.

It’s the feeling of touching something that is huge and real and true.  It’s the feeling of experiencing the wildest, most beautiful parts of the world, and at the same time, experiencing the wildest, most beautiful parts of you.

Because to connect to nature is to connect to yourself.  And every time you do, you connect to your mind, your creativity, your senses, your well-being, your health.

…open the door, in all kinds of ways, and let the outside in.”

[“Awake” by Peter Mayer]

If you were with us back in the fall of 2022, this isn’t the first time you’ve heard this song.  We had singer songwriter Peter Mayer with us in Episode 127 talking about living an awakened life on planet Earth.  As we were bouncing ideas around Peter and I discussed the possibility of holding a Mindfulness in Nature Retreat for the purpose of going deeper within to connect with ourselves, each other and the natural world around us.  Well my friends, I am pleased to tell you that this idea has come to fruition.

We are scheduled to do this very thing this October 13 through 15 here in Estes Park, Colorado.  You are invited to pend 3 days in the Rocky Mountains with special guest Peter Mayer exploring his songs as vehicles for discussion and contemplation, and celebrating our kinship with Nature.

Presented by Mountain Zen Den, this retreat is all about exploring the art of being fully present and connecting with Nature.

The goal is to introduce and facilitate a Return to Mindfulness in Nature Awareness whereby, when we return home, we do so more deeply connected to our truest selves, more richly satisfied with our lives, more energized, confident and purposeful in our living, more creative and productive, and happier human beings (the by-product).

We want to do this by placing ourselves in an environment that lends itself to our ability to slow down, get silent, be fully present, and Listen. 

We’ll be sharing more on this in the next couple of weeks, but if this sounds like something you would be interested in please reach out and let me know, and we will send you more information as it becomes available.

It would be so good to see you there, and connect with each other for a whole weekend in the beauty of the Colorado Rocky Mountains!  Stay tuned for more info!

As we wrap up today’s show I’d like to share a thought from the late writer and poet, Max Ehrmann.

He beautifully reminds us,

“You are a child of the Universe, no less than the trees and the stars.”

Thanks so much for being here today!  I look forward to seeing you again next time and invite you to remember,

Life is a gift.  Nature’s a gift.  And you are a gift back to the world! Go live a beautiful life my friend…

Since 2009, facilitator, author, and artist Sherri Phibbs has been gaining a wealth of experience in Nature immersion, and to date, has written three books which, among other things, teach the hungry and willing student how to connect with Nature through art and deep sensory Nature immersion.

You don’t have to be an artist to enjoy and appreciate the lessons she shares.  In fact, Sherri emphasizes that you need absolutely no art experience previously in order to create.  All of us could benefit from the wisdom and insights offered in today’s show.    

I found it fascinating when she also shared her experiences with, and discovery that, according to Dr. Michael Cohen, we have over 50 verifiable senses besides the 5 that we are all familiar with.  Having gone through some very difficult struggles and life challenges as a single mom, Sherri now uses Art Therapy as a tool for “de-coding” her spiritual experiences.

She teaches guided workshops for stress relief and living a balanced life with purpose and clarity.

If you are looking for confirmation in the healing and deep personal and spiritual insights that can be found through connecting with Nature, as well as Art Therapy, I believe you are going to really enjoy today’s show. 

Come on in…

Can you hear "The Call" to a Great Adventure in your life? Something you know you were meant to do?

Have you ever wondered what it would be like to be in a setting where it was just you and Nature for an extended period of time?

Imagine yourself as a woman, alone on a horse, 500 miles from home…

At age 54, Lisa Stewart did just that.  She set out to regain the fearless girl she once had been, riding her horse, Chief, 500 miles home.  Hot, homeless, and horseback, she snapped back into every original cell.

On an extraordinary homegoing from Kansas City to Bates and Vernon Counties in Missouri, Lisa exhausted herself, faced her past, trusted strangers, and stayed in the middle of her frightened horse to document modern rural America, the people, animals, and land. The result was a compelling and uplifting memoir, The Big Quiet—One Woman’s Horseback Ride Home.

Today we visit with Lisa Stewart, author, adventurer, horsewoman, as she shares some of the details of her journey, and experiences of connecting with the Creator through Nature.

You are in for a special adventure today!

Come on in…

Far too often we pay attention to the loud and brash, which tend to have little meaning, while overlooking the important things that are taking place so quietly and humbly just outside the corner of our eye. ~ Erik Stensland “Whispers in the Wind”

At different points in our lives, the Christmas holiday season is marked by stress and anxiety, overwhelm, overindulgence, undernourishment and sadness and depression.  For many, it is a hollow season of unmet expectations, disappointment and despair. 

Instead of Joy we’re met with sorrow.

Instead of Hope we carry anguish, self-blame, loss and regret… “If only I had done this…If only I had this… If only…”

Why does this time of year, meant to be a celebration of Joy to the world and Peace on Earth, goodwill toward mankind, seem to bring the exact opposite?  How is it that we have created self-inflicted traditions that make us manic and weary, ultimately losing all sense of the true meaning of Christmas?

In the frenetic hustle and bustle of the holiday parties, frantic last-minute shopping, holiday meal-planning, cooking, baking, overeating, under-sleeping, short tempers and long-distance guilt-tripping, is it even it even possible to find, return to, or better yet, create a world that is Calm and Bright?

What does that even look like?

And how do we get there?

The external world begins with the internal world.

It doesn’t happen by accident.  That’s for sure.  Nowadays, more than ever, there can be found an enormous Resistance in the form of distractions and side trails of every kind, be it cell phone, television, bombarding advertisements, bad news, divisive politics, threats to health, Social Media and beyond.  You know what I’m talking about.  There is no escaping the fact that this Resistance looms over and challenges each and every one of us day to day, moment by moment, until we either bend and break under its pressure, or we strengthen and grow like an athlete purposely training with weights and calisthenics.

Sadly, for the average person, it is “unnatural” to slow down.  It is outside of the norm to find, and create for oneself that deep inner peace and calm which generates Hope for a bright today, (let alone the possibility of a better tomorrow).  Before we attain it, we have to believe it exists.  We have to desire and pursue it.  We have to resist the Resistance and seek it like a man whose hair is on fire seeks a lake.  We have to be intensely focused and intentional in our pursuit of it.  This means being brave enough to say “No” to much of what society calls tradition.  It means being perpetually mindful and awake.  It means being brutally honest with ourselves, asking hard questions like, “Is there a better, more meaningful way to celebrate the holidays?”  Something that will bring more peace and calm and treasured memories for years to come?”  “Is there a better way to look at gift giving?” “Why did I choose to give this gift for this person?  Is it something they even want?”  And, “What is the most important, meaningful, loving and caring thing I could do for someone else this holiday?”  Remember, there are other gifts beyond just the ones you can wrap and put under the tree.

Paradoxically, creating deep inner calm requires fighting for peace.  Not necessarily in the traditional sense of the word, but in the single-minded focus and intention of marshaling our inner forces to combat the resistance to this calm we seek.

It takes fierce inner conviction and confidence to go against the flow and create new “traditions”.  It takes indefatigable intention and resolve to carve out an inner world of serenity and tranquility; to go against the crowd to live in a state of repose.

Why is this important, and how do we go about achieving it? 

Once again we return to Nature for the answers.  In his remarkable, soul-penetrating book “Whispers in the Wilderness”, nature photographer Erik Stensland provides a beautiful picture of true Calm and Bright in an encounter with a Silent Sunrise.

“The rising sun makes no noise.  If you were not paying attention and looking in the right direction, you could easily miss it.  Yet its silent arrival does not make it any less important.  Our very lives and every living thing on this planet depend on that sunrise. Though the sun has important work to do, it does not call attention to itself.  Most days it goes about its work completely unrecognized by us.

Far too often we pay attention to the loud and brash, which tend to have little meaning, while overlooking the important things that are taking place so quietly and humbly just outside the corner of our eye.  Somehow we need to retune our senses and learn to turn away from the noise to focus on what is important.

In much the same way, we miss the still, small voice that ever so quietly whispers our name.  It patiently waits for us to pay attention to the stillness.  In the quiet and unseen place it is there to meet with us and lead us down the forgotten path, the rarely traveled trail that leads to life as we never knew it could be.”

This life is diametrically opposed to the world outside of Nature.

This is the message of the season.

Where there is fear, courage.

Where there is despair, hope.

Where there is strife, peace.

And where there is darkness, light.

A Light that can never be extinguished.  The Light of a Baby in a manger… Calm and bright.

Erik Stenlsand – Images of RMNP

“Whispers in the Wind”

“Nature is hungry to interact with us. It wants connection…if you take one step, the world rushes in to meet you.” ~ Asia Suler

One of my favorite aphorisms is “Affirm Truth wherever you find it.” It’s a philosophy I have more recently come to hold dear and try to live by every day that I’m alive, because I’m finding that as I seek Truth, capital “T”, on my own “Hero’s Journey” as Joseph Campbell would put it, I am stretched a little out of my comfort zone.

There was a time in my younger days where I felt like I really understood it all, and pretty much knew what Life and the Universe was all about. But I began grow stagnant, dull and unteachable, putting God the Creator in a box, and not allowing for any more wisdom, ways of looking at the world, or growth to take place. Black and white leaving no room for mystery or deeper scientific revelations.

I’ll be honest, the old self would have been a bit threatened by today’s conversation. Probably because I wasn’t secure enough in my own beliefs and relationship with myself or my Creator. I no longer feel that way, but trust that as I listen to that still, small voice, I can hear the call of wisdom, and courage and love, and hopefully impart it with diligence to those in my sphere of influence.

I am very pleased to share today’s guest with you. She is a writer, herbalist, earth intuitive, and the guide behind One Willow Apothecaries— an online hub for learning, healing and connecting with the living world. Combining science with spirituality, she teaches how connecting with the Earth can change everything.

In the last decade, she has worked with over 20,000 students, and shares that if she has learned anything, it is that we are at a turning point in this world, and empaths and sensitives are here to midwife that change.

Asia Suler is a kind, wise and beautiful soul, and I believe you will really be blessed by today’s conversation with her.

So without any further ado, let’s welcome Asia Suler to Mountain Zen Den. Come on in…

Today, is the day before Thanksgiving, and as I intentionally stop and breathe and just Be, one word comes to mind. Thankful.

This past year has been a year of Growth and Gratitude for us. We just want to thank you from the bottom of our hearts for choosing to be on this journey of Mindfulness in Nature at Mountain Zen Den, and we pray for your continued growth and well-being.

Thanksgiving is my favorite holiday of the year because everything hinges on Gratitude.

Without it, life would ultimately be an empty series of drab days coming and going with no meaning or purpose. Without it, we are unable to see or appreciate the beauty and wonder found in the Natural World that surrounds us. And it is everywhere...

In the haunting call of the geese overhead as their wings beat the chill fall air. In the warmth and scent of pine needles, hot chocolate, cinnamon and the crackling fire radiating from the wood stove. And in the light shining in the eyes of the ones you love who are gathered around the table. We are invited to live in the moment, receive and be grateful.

This Thanksgiving as you contemplate all the blessings the past year has brought, may you find Joy in the simple things — Tranquility in your heart — and Love in the family and friends who surround you.  

It’s a great day to be alive, and it’s a great time to slow down a bit and practice presence and awareness.

Today, we’re going to do something we’ve never done before here at Mountain Zen Den. We’re going to revisit an early episode and meditation called “Cultivating Gratitude. I rarely go back and listen to these podcast episodes, but I thought this one was unusually pertinent seeing that we just celebrated veteran’s day and tomorrow is Thanksgiving. Sort of a no brainer… So now as we dig into the evergreen archives I invite you to sit back and receive the goodness and benefits of the gift of Gratitude.

Enjoy!

"With Thanksgiving only a couple weeks away, I think it’s appropriate that we revisit the concept of Gratefulness and Appreciation; that we practice cultivating Gratitude. When we slow down enough to get out of autopilot, and actually stop and look around – while there are probably lots of things we would like to change in the world and especially in our lives - there is way more to be grateful for than to complain about. It’s all where you put your focus.

Having just celebrated Veteran’s Day here in America, I think of these incredible war heroes who come back from serving their country with only half the body parts they left with, and their attitude and focus is on gratitude for being given the opportunity to serve. They’ve decided to concentrate their energies on what they can do vs. what they can’t. Their focus and determination, and especially appreciation for all the wonderful, and truly important things in life are so inspiring.

These are my heroes. The ones who give their all…and I mean ALL so that we can have a safer, more humane world.

I never really thought of it before, but I find it very appropriate that we celebrate Veteran’s Day just before we celebrate Thanksgiving.

If you are vet, and happen to be listening to this today, I want to say, “Thank you”! From the bottom of my heart I am grateful and inspired by your sacrifice and giving spirit. You make this world a better place and we truly appreciate it.

Gratitude isn’t just a state of mind or of being, it is a Gift. The spirit of Gratitude comes with its own blessings. The more we appreciate, the more we are able to receive. Gratitude opens our hearts for an abundant harvest of goodness in all areas of our lives.

The Universe naturally flows towards a grateful heart because that heart is open and receptive to receiving more.

So, with that in mind, what are you grateful for today?

Don’t worry if nothing immediately comes to mind. Gratitude, like any other discipline requires practice and focused energy. When we ask a question, it sets the brain into motion to try and find the answer. So ask yourself often and sincerely, “What am I grateful for?”

For your health? For a chance to draw another breath? How about your senses; the gifts of sight, hearing, smell, taste and touch? What about a place to live? The simple pleasures and comforts of life that we daily take for granted, things like shelter and warmth and running water, HOT running water, and food, pets, books, and education.

Do others in your life know how much you love and appreciate them? These are just a few thoughts to help get you started as you search your heart for what you are grateful for. Like hitting oil or digging for treasure, the deeper you dig, the more you will find.

It seems counterintuitive, but as I mentioned Gratitude, like any other quality or state of being requires practice.

So let’s practice..."

What does it mean to be a “Freethinker”?

Today, we meet with one who calls himself  “The Friendly Freethinker” — Chris Highland.

A skilled presenter, Chris Highland has given public presentations, taught classes and led retreats for congregations, business groups, high schools, universities, social service workers and youth leaders.  He has taught in Buddhist, Christian, Jewish, Pagan, Unitarian, secular and other settings.  His educational style is engaging and inspiring, drawing students or audiences into an active participation in the subject.

He is a deep and thoughtful Nature-lover and author of two dozen plus books inspired by writers like Ralph Waldo Emerson, Henry David Thoreau, and naturalist John Muir.

In this episode Chris shares the concept of the “Forest of Faith” and “The Landscape of Belief” inspired by the Wild World of Nature all around us.  He also discusses the importance of being present with animals and people alike, and encourages us to truly listen, not just with our ears but with our hearts.

Finally, I believe you will love how Chris beautifully reminds us through the writings of Emerson, Muir and Thoreau, that because we are Nature, no one can ever be completely disconnected from Nature.

 C’mon in…

Welcome to the Mountain, and another Fireside Friday here at MZD where we meet with guests and share heart-to-heart the joys and benefits of the natural world for mindfulness and personal transformation, naturally!

Hey Friends, Brett Wilson here – your host and Trail Guide at Mountain Zen Den, encouraging you to connect with Nature for mindfulness and personal growth – naturally! Come on in…

Minnesota singer/songwriter Peter Mayer writes songs for a small planet--songs about interconnectedness and the human journey--songs about life on earth and the mysterious and wondrous fact of our existence. He also writes songs about dress hats, pumpkins and pajamas, and other important stuff.

But I love the fact that he writes insanely beautiful songs about spiritual awakening, oneness with the world, and deep connection with Nature.

His music has been performed by artists like Kathy Mattea, David Wilcox, and Darryl Purpose, to name a few. His work has been included in songbooks, church hymnals, and folk radio playlists across the country, and he is the recipient of fellowships from the McKnight and the Bush foundations. He has eleven plus albums to his credit, and to date, has sold over 100,000 of them.

Today, I am so excited to be sharing a conversation Peter and I had recently, discussing Nature, Spirituality, and everything in between. His Nature-inspired imagery, music, and the stories he tells, so resonate with my heart, and reflect what Mountain Zen Den is all about. You are in for a very special treat, and I don’t want to make you wait a moment longer, so lets just jump right in, C’mon!

SHOW NOTES/LINKS:

Peter Mayer - https://www.petermayer.net/

Peter’s New Releases on Bandcamp - https://petermayer2.bandcamp.com/

Ursula Goodenough – Religious Naturalism - https://religiousnaturalism.org/ursula-goodenough/

Rev. Marc Anderson – Buddhist Chaplain at the Center for Religious and Spiritual Life

Welcome to the Mountain!

Hey Friends, Brett Wilson here – your host and Trail Guide at Mountain Zen Den, encouraging you to connect with Nature for mindfulness and personal growth – naturally!  Come on in…

How are you?  I am so excited to be back with you after an extended hiatus, where we have taken some time to get away, plan, and restructure things at the Den.

There is so much to tell you, and I cannot wait to share with you all the incredible human beings and resources we have been meeting and curating just for your well-being and personal development.

We are starting a new season here at Mountain Zen Den.  Can you believe it?  Season 6!  Over the past few months I have had the opportunity to face some personal challenges, (aka personal growth opportunities — as do we all), doing some deep thinking, strategizing, re-purposing, and making new friends with some truly wonderful and inspiring people.  We’ll be introducing them to you in the next several episodes — musicians, writers, documentary wildlife filmmakers, deep thinkers and spiritual healers — all beautiful souls who are deeply in touch with the natural world.  Stay connected… you are in for a real treat!

The challenges, struggles and processes over the past few months have helped me realize more than ever how very short life is, as Michael Singer, author of Living Untethered points out – and I quote,

“Sitting on a planet through vast outer space for a handful of years — in the broadest sense, this is the human predicament.  Earth has been here for 4.5 billion years, yet each of us is limited to roughly an eighty-year ride on the planet, give or take a few years.”

Well, I have committed to using what’s left of my eighty or so years to not only Grow to become to become the very BEST version of myself, my inner Daimon, to use the Greek word for it, but to take a whole bunch of like-minded folks along for the ride — in fact, on a Joy-ride, a Hero’s Journey through Nature.  So if this sounds like you, and you haven’t already, I invite you to join the Mountain Zen Den Community by subscribing at mountainzenden.com.  You’ll get updates and information, and a whole mountainful of resources in our Blog Cabin newsletter.

There is so much goodness and positive things happening out there that we’d like to share with you to help you in your journey for Personal Growth and well-being.  I’ll just mention a couple of them today, and you can learn more and find the links to them on our resources page at MountainZenDen.com/Resources.

Finally, I’m excited to share some personal news.  Over the past couple of years I have been writing a book based on some of the nature-based life lessons learned, insights and personal observations I have made relating to Nature and Personal Growth.  The working title is,

Grow You  — Cultivating Your Garden of Well-Being (Transform Your Inner World, Become Your Best Self and Enjoy Life to the Fullest).  It presents Practical nature-based guidance and meditations for becoming the best version of yourself through Personal Transformation — featuring stories, practical ideas taught by experts, and daily meditations you can use on your journey of well-being. 

Super excited.  So stay tuned!

Now, on to today’s show.  In the past, I have often found myself feeling like I am just barely able to keep up with the seasons; always rushing from one holiday or event to another, never feeling prepared or truly able to live in the moment and enjoy it.  So today, I thought we could get a jump on New Year’s goals by getting a running start in November — before the holiday season begins, before all of the running around, shopping, parties, and bad-for-you junk food binging, before setting traditional New Years’ goals on New Years’ Eve, or the beginning of the new year…

Can you imagine what a huge advantage you will give yourself by getting a headstart on next year by starting several weeks earlier?

So hopefully we can make some forward thinking plans and resolutions that will be well in place by the time New Year’s rolls around, and avoid having to undo some of the damage that has been done over the holidays, making it harder to get a running start on the new year.  New Years’ goals are great, but new days’ goals, lived day by day, lead to a life of excellence.  And isn’t that why we are here?  I hope so!

Today, let’s take some time to explore the concept of “Finding your Purpose” (with a capital “P”).  After all, if you don’t know your purpose, how do you know how to make new years’ goals and plans?

So what do we mean when we say “Purpose with a capital ‘P’?

Your Purpose should be your highest goal in life.  Different from your Mission, which evolves and morphs at varying stages of life, your number one Purpose is to nourish your soul.  As Abraham Maslow points out in the hierarchy of needs, “What one can be, one must be.”

Now if this sounds selfish, or narcissistic, we need to remember the oxygen mask on the airplane example.  If you don’t first take care of yourself, and aren’t healthy in every area of your life, how can you help or be of any service to those around you?

We all have the same purpose, and as I mentioned, that is to nourish our soul; to discover our unique calling and gifts.  To grow to become the best version of ourselves, actualize our potential and then turn around and help others.  When we find our Purpose and discover our Mission, and are on the path to being all that we can be, (as Maslow reminds us), we naturally give of ourselves, our greatest gift, in service to the world. 

So once we discover our Purpose, how do we continue giving our greatest gifts in greatest service to the world?

I love the way Brian Johnson, creator of Optimize, and Founder and CEO of Heroic puts it:  He says, we do it by closing the “Gap” between who we are and who we can potentially become by living with Arete.  That is A-R-E-T-E, Arete - the Latin word the ancient Stoics used that can best be described as “Virtue” or “Moral Excellence”.  When we live to our fullest potential from moment to moment to moment, we are living with Arete, thus fulfilling our Purpose in life.  I’ve found that the most practical way of doing this and to stay on track is to, all throughout the day ask myself, “What would the best version of myself be doing right now?”  And then, most importantly, do it!  Easier said than done.

So what is the difference between our Purpose and our Mission?

Your Mission is your unique purpose.  What is it that you, and only you can do?

It’s important to understand that we have many missions in life, depending upon where you are and what stage of life you are in.  For example, if you have children, only you can be a Dad or Mom to your kids.  Your Mission, or “Calling” if you will is to be an extraordinary father and husband, or mother and wife, and a present member of your family.  Something I wish I understood better when my kids were younger…

Nature in the wild, and on the farm gives lots of great illustrations of what this looks like – Cows give milk, chickens lay eggs, horses pull plows and give rides, and bees pollinate flowers.  Each of them offers a different product, or service to the planet that only they can fulfill.  And it’s the same with people as well.  Only, even more individualized.

So how do we find our unique purpose?

Your unique purpose comes at the intersection of four areas or circles in your life.

What is it you love to do? What is it that you are good at? What is it that you and only you can do best? What does the world need?

At the point where these four circles converge is where your unique purpose shows up.

Now for some people, it takes nearly a lifetime to discover their unique Purpose.  Sadly, for a great portion of the world.  They never discover their unique Purpose.  And for a very lucky few, they find it very early in life.  But no matter.  It’s not a race.  It is a Journey.  A Hero’s journey, if you will.  It is your unique Journey that you are called to, if you are still enough to hear, and wise enough to follow.

We will talk about this a lot more in episodes to come, but for today, let’s just take a little time in our meditation, to ruminate and chew on those four questions.

What is it you love to do? What is it that you are good at? What is it that you and only you can do best? What does the world need?

As we seek our Purpose and unique Mission in life, if we are on the path of True Love and service, every step we take will be a step in the right direction.  Trust the process.  Trust the calling…

SHOW NOTES/LINKS

Heroic + Optimize with Brian Johnson

Living Untethered by Michael

Here at MZD we talk all the time about the beautiful healing powers of Nature and the importance of connecting with Nature for mindfulness and personal growth…

Well today we’re going to take you on a beautiful Nature trail in Letchworth State park about an hour south of Rochester, New York. Shaped like an ant from a bird’s eye view, this trail offers a first-of-its-kind experience in nature designed for visitors on the autism spectrum – but appropriate and enjoyable for all abilities and ages. It is designed to encourage inclusivity and skill-building, combat isolation, and provide a connection to the natural world in a deep nature setting that is welcoming to all.

We had a delightful conversation with Gail Serventi, who along with co-founders Susan Hernstein and Loren Penman tirelessly nurtured the ANT to life as it’ three “aunties” and champions in planning, fundraising and seeing it through to completion.

What makes this trail so unique is that it was specifically designed with those on the Autism Spectrum (ASD) in mind. It is no secret that Nature has been clinically proven to have a powerful effect on the mind, body and spirit, and the ANT has taken full advantage of her natural and holistic benefits.

A little more information about autism, and how this trail benefits not only those on the spectrum, but the neurotypical as well. It is fascinating stuff, bringing hope and practical application to a world of beautiful human beings who are struggling to be heard and understood.

Perhaps the first introduction to autism many of us had was through the movie “Rainman” starring Dustin Hoffman and Tom Cruise, where Cruise, who plays a wheeler-dealer, meets his older brother, played by Hoffman, who is an autistic-savant living his life in a mental institution. What follows is a heart-warming story where two very different worlds collide on a cross-country trip that will change their lives forever. It is said that this breakthrough Hollywood film established a new standard for the realistic representation of autism.

It is important to understand that not all individuals on the spectrum are savants who demonstrate extraordinary abilities with math and memory. But classic autism is a neurodevelopmental disorder characterized by challenges with social communication, and by restricted and repetitive behaviors. Disrupted routines and things such as loud noises, certain foods and even textures can rapidly bring about aggression, agitation and an intense meltdown to those with autism. The good news is, Nature has been shown to have a beautiful, calming affect on these individuals. Thus, the significance and beauty of the ANT, (Autism Nature Trail).

So now with that in mind, on to today’s show. Just a heads up… As you probably know, sometimes in the world of podcasting, (as with life in general), “schtuff” happens, and we lost the first minute or so of our introduction with Gail Serventi, so we’ll just dive right in to how the Autism Nature Trail got started.

Come on in…

“He who controls others may be powerful, but he who has mastered himself is mightier still.”

~ Lao Tzu

The ancient philosopher, teacher and Stoic, Epictetus said, “Happiness and freedom begin with a clear understanding of one principle: Some things are within our control, and some things are not.”

It takes wisdom and the habit of thoughtful effort to discern the difference.  The things that are within our control are simple and few, but powerful!

Our own opinions and behaviors (basically, our responses to outside events and stimuli) Our aspirations and desires The things that repel us

He goes on to say, “It is only after you have faced up to this fundamental rule and learned to distinguish between what you can and can’t control that inner tranquility, and outer effectiveness become possible.”

We are all likely, familiar with the AA Serenity Prayer – “God, grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference.”

Serenity, courage and wisdom; three powerful and effective self-mastery tools we can all learn to use to sharpen and apply to every area of our lives.  If you a were person who could practice living this prayer from moment to moment to moment, you would be an extraordinarily wise and happy person who has attained self-mastery.  Whether you want to lose weight, learn to control you tongue, or even start a business, self-mastery is the key.

Believe me, I know this is no easy feat!  Thomas a Kempis asks, “Who is forced to struggle more than he who tries to master himself?”  And then he goes on to assert, “This ought to be our purpose, then: to conquer self, to become stronger each day, to advance in virtue.”

I mentioned the ancient stoics, men like Epictetus, Seneca, and Marcus Aurelius.  These extraordinary human beings grasped this concept and lived it in their daily lives.  They knew and understood what it meant to struggle.  They were warriors of the mind (vs. librarians of the mind).  They were super engaged in their society and dealt with struggles and challenges beyond what most of us have to face.

The Stoic, Epictetus was born a slave, and had his leg broken by his master. He remained crippled for life, and obtained his freedom somewhere in his twenties or thirties, after the death of Nero.  He acquired a passion for philosophy and received permission from his master to study under the esteemed Roman philosopher Musonius Rufus. Epictetus lived a life of great simplicity and eventually founded a Greek school of philosophy.  It was a strenuous curriculum, more like a gymnasium of the mind than an exercise in rhetorical studies. 

He was a huge influence on Marcus Aurelius, who went on to become the emperor of Rome, and a highly influential Stoic philosopher in his own right.  During turbulent times, Aurelius ruled with wisdom and justice.  His philosophical work “Meditations’ is still studied by philosophers all over the world today.

Another Stoic of the time, Seneca, was a Roman statesman, playwright, and adviser to the Roman emperor, Nero.

What significance do these ancient, outdated sages and Stoics have to do with you and me today?

All three were deeply involved as leaders in their community and culture.  They experienced, felt, and understood the day-to-day outer struggles and challenges of dealing with difficult people and situations, as well as the inner battles and opposition to achieving personal self-mastery.  And, all three understood the importance of living in harmony and balance with Nature.  They lived what they taught.

Epictetus and Seneca were banished from Rome for their influential teachings and beliefs.  And Seneca was later forced by Nero to take his own life.  Hard core stuff.

Why do we want to study and emulate them?  They personally grasped, and taught the timeless secrets of Self-Mastery that you and I can apply to live a richer, happier, more fulfilling life, day to day to day.  They were all intently pursuing becoming the best version of themselves.

Today we are just scratching the surface of attaining the virtue of self-mastery to cultivate in our personal Garden of Well-being.  There is so much more we will cover in upcoming episodes that will be helpful in our practices.  Such as, developing habits that will help us overcome the obstacles that get in the way of our personal best.

In today’s meditation, keep in mind, we want to focus on becoming a Warrior of the mind vs. a Librarian of the mind.  This means approach it with an earnestness and intensity of a warrior, who will put these principles into practice, not just a student of philosophy.

Welcome to another Walden Wednesday, where we spend a few precious moments of our day to reflect on the beauty and goodness of Nature through some of the most enduring Classics ever written.  Literary gems by naturalists, philosophers, poets and thought leaders, like Ralph Waldo Emerson, John Muir, Enos Mills and Henry David Thoreau. 

In honor of the change of seasons, today, we revisit Thoreau’s Walden in one of his thoughtful discourses on Life in the Woods; the chapter titled “Spring”.

So put on a light jacket, and join me once again on the shores of Walden Pond…

Welcome to another Fireside Friday here at Mountain Zen Den, where we take some time to share heart to heart the joys and importance of connecting with the natural world for mindfulness and Personal Transformation.  Naturally!

Do you smell that?  That’s the scent of fresh mountain air here in the Rocky Mountains of Colorado in the spring.

In today’s episode we meet up with an awesome human being, my fellow Rocky Mountain Tour Guide, Ron Francis.

Ron has a heart of gold that just shines his love and passion not only for Rocky Mountain National Park, but the real joy that comes from being able to share it with others.    Together we revisit some memories of a few of our favorite mindful moments spent with others in Nature, and share a typical day in the life of a Rocky Mountain Tour Guide.

Ron is fast becoming a dear friend, and I am so grateful for his heart for others and for the beauty of the wild places.  It’s a great joy for me to welcome him to Mountain Zen Den, and to introduce him to you today. 

Come on in and buckle up…You’re in for a fun ride!

Welcome to another Fireside Friday here at Mountain Zen Den.  Come on in…

Today we meet with veterinarian Dr. Michael Suit and author of the books, “Finding James Herriot” and the sequel, “Monkey Bars”, as he shares his love for people and animals, along with how he got started as a veterinarian.  He enjoys connecting with people and animals and shares his observations of how animals continue to keep giving back to us humans.

He also shares the importance of having faith in yourself and of listening to your head and your heart in your journey of pursuing your dreams.  Finally, he discusses the importance of being brave, not comparing yourself with others, finding your happy place and going for it.

I really enjoyed hearing his passion for history, reading, connecting with animals, and why he decided to become an author and write about his experiences as a veterinarian.

Michael is an encourager with a great heart and all-around great human being. I know you’ll enjoy this episode as much as I did!

 “Creativity is intelligence having fun.” ~ Albert Einstein

In the art of living a full and beautiful, meaningful life, there is an element we don’t talk about nearly enough, or put appropriate value on, or even attribute to personal growth, and dare I say, “Success”.  And that is, the art of “Playfulness”.

We see it in the natural world all around us — puppies and kittens, calves and goat kids, otters, beavers, dolphins, and children on the playground at recess, running and jumping, skipping and laughing — carefree and jubilant.

I hear it every morning; our dogs begin each day with a stretch and a shake of their bodies, collars jingling, sending fur flying in the morning sunlight. They then begin mouthing each other’s necks and ears and muzzles, growling, barking playfully, whining and making the strangest guttural grunts and groans; expressions of happy play.

The horses in the pasture will suddenly transition from gently nuzzling each other’s withers and manes to nodding and bobbing their heads, raising their tails, shaking their manes, and rearing up as if on the battlefield, bearing a fully armored knight in combat, then finally breaking into a wild gallop, charging around the field, hooves thundering, sending clumps of grass, mud, rocks and dust flying everywhere.  It is truly a wondrous sight to behold!

Here in the Rockies I have seen full-grown Elk and Moose splashing and jumping in puddles and lakes in the most carefree and playful manor you could ever imagine.

Melissa can rarely sit on the couch to write or journal, without out Pippin, our orange tabby, wanting to snuggle and snatch and grasp her pen as it moves across the page.  The urge to play is just too strong.

Yesterday, while helping our daughter set up her new six-foot high cat tower for her kitten Zooey, we witnessed a hilarious and expressive display of playfulness.  No sooner had the parts been taken out of the box and the first of four levels partially assembled, when she went absolutely bonkers, scrambling up, over, in and around every corner and level she could find, only to be distracted by the dancing reflection on the wall and ceiling created by a cell phone being used to capture her antics on camera.

But playfulness isn’t only for kittens and puppies and children.

I am so blessed and grateful to be surrounded by friends and family who understand the value and importance of light-hearted playfulness.  Both of my grandfathers, my Dad, Uncles and Aunt, my wife, and numerous friends all have shared a loving spirit of playfulness as a serious part of life.  Synonyms for playfulness could include friskiness, high-spirited, and good-natured.

I have a writer friend who, at least once a week, will reach out and send me an amusing and witty, playful text just for fun, as a way of staying in touch and making my day.  He will say things like –

“My kids said they want a cat for Christmas… generally I fix a turkey, but whatever makes them happy.”

Or this one –

“My dog ate a bunch of Scrabble squares. We had to take him to the vet. They said they think he will be okay, but no word yet.”

But back to Nature…

I think one of the most fascinating displays of playfulness I have ever witnessed in the wild was on a mountaintop.

A hiking buddy and I had just summitted Lily Mountain in Rocky Mountain National Park. Standing at 9,786 feet above sea level, we could feel a steady wind picking up. Looking west we gazed at a magnificent panorama of some of the other, higher peaks in the park, including Taylor, Otis, and Hallett Peak. Suddenly, the dark shadow of a very large bird soared effortlessly, not far overhead, breaking the intermittent song of the wind.  He literally just zoomed us, only a few yards over our heads. It was a Raven, broad-winged and black. Then, there appeared more of them hundreds of feet out, almost at eye level; maybe half a dozen or so just riding the wind and looking so magnificent.

We noticed one of them carrying something in its talon. It turned out to be an icicle, three or four inches long. Without warning, one of the other ravens swooped down, trying steal the prize! Soon the others joined in, displaying unbelievable aerial skills, performing acrobatics akin to those of falcons and hawks.  They brought to mind a scene from the movie Top Gun, like fighter pilots showing off and putting on an amazing demonstration of speed, accuracy, and skill. It was incredible! We stood there, jaws opened, fascinated and amazed!

A few minutes later, the show moved on to another mountaintop, and we smiled in gratitude. I could have watched this marvelous game all day long.

Notice that playfulness nearly always seems to be accompanied by movement of some kind. It’s as if the body wants to join in with the fun of the mind and soul.

Play not only adds pleasure and joy to our lives, but it is beneficial in relieving stress, improving creativity, increasing productivity, super-charging your learning, and even helps connect you with others and the world around you. It is said that “Playfulness is the key to adaption and evolution”.

We can easily surmise that Jesus had a light-hearted playful spirit by the fact that He loved children and they loved Him.  So much so that as He was surrounded by them, his disciples tried to send them way and keep them from bothering him, so that He could be attending to more “important” things.  He told them, “Let the children come to me. Don’t stop them! For the Kingdom of Heaven belongs to such as these.”  (Matthew 19:14)

(Blessed are the playful, for they shall be light-hearted…) and “a cheerful heart is good medicine. But a broken spirit saps a person’s strength.” (Proverbs 17:22)  Just one of the many benefits of playfulness.

We fail to remember and place enough emphasis on the importance of imaginative play, recreation and hobbies in successful, healthy and dynamic living. It helps us “outcompete” worry and anxiety with curiosity and passion.

In today’s complex, chaotic and competitive world, there is a desperate need for healthy diversions, hobbies and recreational activities.  All of the great leaders, teachers, philosophers and thinkers knew this.

Socrates found joy in playing with children.

Winston Churchill enjoyed painting, reading, bird-watching and bricklaying.

His predecessor, William Gladstone, prime minister of England, enjoyed chopping down dead and dying trees, and planting new ones in their place. The process was so consuming to him, he had no time to think of anything but where the next stroke of his ax would fall.

For Albert Einstein it was playing his violin.

St. Teresa of Avila had a passion for dancing.

And for Fred Rogers, you know, Mr. Rogers of the “beautiful day in the neighborhood”, it was swimming.

So what is your playful pastime and leisure? What do you enjoy doing for recreation?

In today’s meditation, we want to open our hearts, minds and souls to the light-hearted spirit of recreation and play, and explore how we can incorporate a habit of playfulness.

MEDITATION

So when you’re ready…

Invite the spirit of Playfulness into your entire being…your world…your life…

Be free to explore and question your sensory world. What are your earliest childhood memories of play?

What were some of your favorite childhood stories? What elements of creativity, imagination and playfulness did they evoke?

Where have you felt the most playful and alive? Maybe it’s the swimming pool or favorite swimming hole. Maybe it’s the mountains. Perhaps it is Disney World or a favorite theme park.

What is one thing you can do today, this very day to incorporate play, leisure, and a light-hearted spirit into your day and improve the quality of your life?

Now, just imagine it and play there…

“Thousands of tired, nerve-shaken, over-civilized people are beginning to find out that going to the mountains is going home; that wildness is a necessity.” ~ John Muir, Our National Parks

For this Fireside Friday we talk about why we love the mountains. And about our “Disorder”

There is something so invigorating, soul-awakening, renewing, restoring, refreshing and healing about being in the mountains for us. (That’s not the disorder). The disorder we have is the let down and sadness we feel as we head down out of the mountains. For both of us, it is actually physically depressing – altering our moods and making us long and ache for them. It seems that no sooner have we left them, that we then begin planning our next trip high up into the mountains to camp, climb, hike, or just simply Be...

Perhaps you share the same disorder, and wonder exactly what the draws is to this beautiful topography. Today we share a few of the countless things we love about the mountains, and hopefully help make you feel like you’re there.

Today on Walden Wednesday we continue reading Enos Mills’ classic, Wild Life On the Rockies.

Mills was a huge nature lover and nature guide who lived in the late 1880’s, early 1900’s. He wrote his experiences and observations of the West, and mostly about his beloved Rocky Mountains. I love the chapter we are visiting today called, “The Beaver and His Works”. Here, Enos points out the antics, and importance of the beaver, a keystone species that supports the entire biological community. Without this industrious creature, our streams, rivers and landscapes erode and dry up, leaving an ugly, dry, barren land. Something to chew on for sure. Dam straight. Beaver dam that is!

So sit back here by the stream and enjoy, “The Beaver and His Works” from Wild Life on the Rockies, by Enos Mills.

“Humility is not thinking less of yourself, it’s thinking of yourself less.” ~ C.S. Lewis

You are to be thanked and congratulated you for being here!  Either as a regular subscriber and part of the MZD community, or maybe a first time listener, chances are, you are here for two reasons — you love Nature, and, you have a desire to grow and become the best possible version of yourself for Optimum Personal Transformation.  The Greeks had a word for this — Arete´, which roughly translates to Virtue or Excellence.

Throughout the past several episodes, we’ve been taking a look at the concept of cultivating your “Garden of Well-being”; that is, intentionally and thoughtfully, mindfully seeking ways to weed out the undesirable thoughts, vices and habits in our lives, and to plant, nurture and grow more goodness, virtue, and excellence in its place; things that signify mental, physical, emotional and spiritual health.  Things that aid us in becoming our best selves, and in turn, help make the world a better, more beautiful place to live in. 

It’s kind of a no-brainer question really. “Do you want to want to be happy and reach your full potential in your life?  Or are you content to just be a mediocre version of yourself?”

If you answered, “Yes, I want to live up to my full potential”, then good for you!  This is a sign of mental and emotional health.  To be discontented with mediocrity in one’s self is not a bad thing.  To want to be the healthiest human being you can possibly be should be the goal of every one of us.  Put another way, as Krishnamurti says,

“It is no measure of your health to be well-adjusted to such a profoundly sick society.”

Sadly, most of the planet has fallen asleep, and either doesn’t know, doesn’t care, or is afraid to leave their comfort zone to do something about it.  But not you.  That’s why you’re here.  You’re on a journey.  A quest to be your best possible self through connection with Nature.

There is one caveat to all this personal growth stuff though.  And that’s pride and the feeling of being better than, or having arrived.  With pride comes stagnation and the unwillingness, or even the ability to Listen.  And when you no longer listen, and can no longer hear, you stop growing.

That’s why today we’re going to talk about cultivating Humility.  Humility is a slippery, elusive and almost vaporous thing.  Like seeing an angel, or shadow out of the corner of your eye.  The moment you focus on it, think you’ve acquired it and the “piety” that comes with it, in that moment it begins to evaporate.  The fire turns to smoke and disappears into thin air. 

“I’m proud of my humility!”  See what I mean?

Rick Warren tells us that humility is not denying your strengths.  It is about being honest about your weaknesses.  C.S. Lewis put it another way,

“Humility is not thinking less of yourself, it’s thinking of yourself less.”

Humility is close kin to Gratitude.  It is impossible to be Grateful without having a humble heart.

So what does humility look like?

Humility is letting someone go ahead of you in line when you notice they are in a hurry.

It is choosing to clean your office bathroom, even though you own the company.

In Nature, it is the mother Great-Horned Owl incubating her eggs for a full month, never leaving the nest even once, until her brood puts on a second set of down feathers.

Native American hunters respectfully asking permission, with a heart of gratitude, to take the life of a deer or bison in order to provide food and clothing for the tribe.

A mighty oak giving shade and shelter to a sparrow.

It is God becoming man, though King of the Universe, choosing birth in a smelly stable to serve and save mankind…

I think you get the picture.

So with these images in mind, let’s begin today’s meditation with a heart filled with gratitude.

MEDITATION

When you’re ready…

Today we stand at the edge of the Grand Canyon. 

With a heart that is full, yet small.  Silent.  In awe.

Here, nearly a billion tons of rock have been carved out of the ground.  All of the river water on Earth could fill this canyon and it would still only be half full.  Standing at its widest point you stare 18 miles across to the other side.  This canyon stretches for 277 miles and is more than a mile deep, so vast it can even be seen from space.

A beautiful mystery of this blue planet, the question fills you with wonder.  “How did the Colorado River, only one tenth the size of the mighty Mississippi carve its way into this beautiful, enormous canyon?”  No one knows for sure.  It boggles the mind.

Layers of strata and geology, with their hues of burnt red, amber, golden yellows, greens, browns and even black earth tones of endless variety tell only a part of the story of this place.  The ancient story of eons and time almost before time.  Layer upon layer of schist, shale, sandstone and limestone, serve as a reminder that life is beautiful, full of wonder and mystery.  Majestic and timeless.  Knowledge is fathomless and unending.  The Universe is big.  We are small.

As your tiny mind struggles to take it all in and absorb the details and meaning of this place, you look down and catch yourself, almost losing your footing.  This is a dangerous place, but the danger is part of its incredible beauty.  It is a place to be appreciated, yes.  But first and foremost, it is a place to be respected.  With this realization comes a depth of appreciation and humility you have never known before.  A true view of life.  An honest appraisal of your own smallness and frailty.  And deep, sincere appreciation of the fact that you have been invited in to play an important role in this gift called Life.

You smile and slowly bow your head and say, “Thank You!”

Let’s stay here a little longer and try to soak it all in…

“To go far, you must begin near. 

And the nearest step is the most important one.”

~ Krishnamurti

And I would add, be wise and humble enough to take the step nearest you with a grateful spirit.

Photo by Gautier Salles on Unsplash

“True well-being is knowing, trusting, and following your inner guidance.” ~ Paul Hudon

Today we meet with writer, speaker, columnist and author of the book, “Your Inner Guidance – The Path to Discovering Your True Happiness”, Paul Hudon.  Paul lives just 100 miles or so down the road from us here in Colorado, where, when he’s not writing and speaking, or walking in the woods with his dogs and his wife Jane, he helps her grow and sell flowers as a business.  Beautiful life…

Paul is a kind and gentle soul, and he and I had a great time talking about his spiritual journey of how he discovered and came to trust his inner guide, his book, and the concept of listening in Nature.  I think you’ll really enjoy today’s show — Come on in!… 

Welcome to another Walden Wednesday, where we spend a little time in nature reading the works of some of the greatest thinkers, naturalists, writers, and lovers of Nature the world has ever known. Authors like Emerson, Whitman, Muir and Thoreau.

If you are a tree lover, I think you are really going to enjoy today’s time together as we read another chapter from Wildlife On the Rockies by the early 1900’s naturalist, wildlife photographer, and Nature writer, Enos Mills, in his fascinating chapter “The Story of A Thousand Year Old Pine”.  

So sit make yourself comfortable and lean back against the bark of a wise, ancient friendly tree and listen to “The Story of A Thousand Year Old Pine”, from Wildlife on the Rockies, by Enos Mills, friend of John Muir and Father of Rocky Mountain National Park.

This Fireside Friday finds us exploring The Mindfulness Journey, and how it shapes who we are and where we wind up in life.

We also discuss how Mindfulness and Nature are inseparable for us.

The Mindfulness Journey is a return home…

A few resources we mention include:

“You Are Here” by Thich Naht Hanh

“Wherever You Go, There You Are” by Jon Kabat-Zinn

“The Nature Fix” by Florence Williams

“Vitamin N” by Richard Louv

Today we’re going to talk about…

…Patience.

Did you feel the tension in the pause, as your legs got jittery, your toes began to tap, and you wanted me to fill in the word and get on with today’s meditation?

Patience is the heart of what mindfulness is all about.  It is the embodiment of living in the now. 

We see examples of patience in nature all the time:

“Water does not resist. Water flows. When you plunge your hand into it, all you feel is a caress. Water is not a solid wall, it will not stop you. But water always goes where it wants to go, and nothing in the end can stand against it. Water is patient. Dripping water wears away a stone. Remember that, my child. Remember you are half water. If you can’t go through an obstacle, go around it. Water does.”

All of these examples in Nature are about growth and transformation of some kind.  When we can be in the moment, let go, and trust and allow – we begin to recognize that in its timeless, ancient wisdom, the Universe is unfolding right on schedule, and everything is happening exactly as it was meant to.  This brings an incredible peace that passes understanding.

Patience is the kind and wise sister of persistence.  Together they make a killer combo in personal growth in getting what you want.  Especially when it comes to relationships.

Patience is not only a virtue, but a very wise character trait to build.  Its opposite, Impatience, can cause road rage, start wars, bring financial disaster, ruin diets and even destroy relationships.

The beautiful thing about patience is that there are opportunities every day and everywhere for us to practice it.

Here are a few things you can do the next time you find yourself waiting in line or get stuck in traffic:

With a list like that, there’s no reason to ever be impatient or stressed out again.

Remember, obstacles make you stronger, and the more there are, the stronger you become.

MEDITATION

So when you’re ready, make yourself comfortable, seated with your feet firmly planted and your spine upright, and close your eyes.

Breathe in deeply… and exhale completely.  Do this a few times and settle in…

Picture yourself in a beautiful garden.  The most beautiful garden you have ever seen.

Not an ordinary flower garden or vegetable plot or nursery. Bigger. Not merely a well-tended city park filled with plants and flowers and shrubs, or tall trees and interesting landscape features. Better. Imagine a glorious, living, breathing, continuously-growing, ornamental garden that holds your gaze and entire being transfixed. Luminescent. Fascinating. A garden that breathes life into your very soul, as you breathe in the aromatic fragrance of gardenias, lilacs, roses, honeysuckle and freesia.

Framing this garden are waterfalls, brooks and ponds, surrounded by a canopy of the most beautiful and interesting trees alive on the planet. (Describe trees, shapes, etc.)

Birds and bees and butterflies on fairy-like wings grace this garden with magic and motion. The waters, teeming with fish, frogs, tadpoles, and turtles bring a sense of abundance and unspeakable joy. A fawn next to its mother pauses its grazing to lift its head and stare at you with wonder and interest. Deer, raccoons, rabbits and other wildlife stir and fills the canopies and corners of the garden with sounds of playfulness and delight with the very joy of their being.

Massive mounds, rocks and hills and other unique and interesting landscape formations lend a sense of strength and character to this sanctuary. Winding whimsical pathways lead past fountains and water features, tree-houses and a stunning array of serendipitous surprises and gifts in every nook and corner along the way. A bliss-filled wonderland…

Now imagine this is your personal Paradise.  This Garden of Bliss represents your inner world.  Your Garden of Well-Being.

Imagine what it would have looked like before it was ever a garden.  A barren land filled with potential.  How long did each plant take to grow into the mature fullness of its true nature.  That which it was meant to become. What kind of incredible vision, persistence and patience was required to bring it to its fullness in this moment?

Now sit and enjoy the fruits of Patience…

“The two most powerful warriors are patience and time.” – Leo Tolstoy

Let them work for you in the setting of Nature for becoming the best version of yourself.

“My book should smell of pines and resound with the hum of insects … ~ Ralph Waldo Emerson

Welcome to another Fireside Friday here at Mountain Zen Den.  Come on in…

Today we share one of our favorite Personal Growth tools – Journaling.

aka – Scribing, memoir writing, keeping a diary…

Ideas include:

“The eye was placed where one ray should fall, that it might testify of that particular ray… ~ Ralph Waldo Emerson

Links to a few recommended books:

A Life in Hand (Creating the Illuminated Journal) by Hannah Hinchman

The Magic by Rhonda Byrne

Here are on this Walden Wednesday, we slow down and spend a few precious moments of our day to truly listen, to the thoughts, ideas, and writings of some of the greatest thinkers, naturalists and lovers of Nature the world has ever known. Writers like Emerson, Whitman, Muir and Thoreau.

In today’s time together we continue our visit with adventure naturalist, wildlife photographer, and Nature writer Enos Mills, as he recounts his thrilling and exhilarating adventures as the Colorado snow observer in the heart of the Colorado Rockies, encountering avalanches, dangerous precipices, starvation and hypothermia by falling though ice into a freezing river, and even mountain lions and bears.  Always a stoic, he calmly treats these occurrences as just another day in the life of a Colorado Snow Observer.  

So sit back and relax as we enjoy part 2 of the chapter “Colorado Snow Observer” the first chapter from Wildlife on the Rockies, by Enos Mills, friend of John Muir and Father of Rocky Mountain National Park.

Want to learn how to meditate?

It’s simpler than you may have thought. Today we share a bit about our personal meditation journey and practices, and offer a few practical tips that may help you with yours.

We also discuss some ideas from a couple of wonderful books we have been reading lately by Hal Elrod, Michael Singer and Ryan Holiday. (See links below).

Glad you’re here, c’mon in!

Brett & Melissa

“The Miracle Morning” by Hal Elrod

“Stillness is the Key” by Ryan Holiday

"The Untethered Soul" by Michael Singer

“Along with love, compassion is the face of altruism.  It is a feeling deep in the heart that you cannot bear other’s suffering without acting to relieve it.”

~ The Dalai Lama

We come together at MZD to connect with Nature for mindfulness and personal growth.  We talk about it all the time.  In fact, we have been focusing on, and training if you will, how to cultivate personal strengths and traits that we desire to see show up in our lives as the best version of ourselves… things like…

Do you find yourself struggling in a specific area, (or areas), of your life and personal growth?  Perhaps, fear and doubt, anger, addiction, selfishness, pride or lack of compassion.

If you said “Yes”, you are not alone.  I do too.  In fact, it is a common human experience that we all deal with.  Once we realize that, we can begin to lighten up on ourselves and start to practice a little Self-Compassion.  And that’s what we’re going to talk about today.  Cultivating Compassion.

There is a whole string of character traits, qualities and disciplines we may choose to cultivate and master in our lives, but I can’t think of one any more practical and rewarding than cultivating compassion.  It’s what everyone craves, and what the world desperately needs.

So what is Compassion?

One definition of compassion is:

(noun) 1. “A feeling of deep sympathy and sorrow for another who is stricken by misfortune, accompanied by a strong desire to alleviate the suffering.”

In his book, How to Expand Love, the Dalai Lama tells us that there are 7 steps to improving your ability to grow and share your love with the world.

Recognizing friends Appreciating kindnesses shown to you in your past.  (Especially those past kindnesses of your early childhood) Returning Kindness when it has been shown to you Learning to love The power of Compassion Total commitment Seeking Altruistic Enlightenment

Altruism is showing unselfish concern for, or devotion to the welfare of others.

The Dalai Lama points out that to begin with, we need to accept that “the mind is fundamentally there much like the blue sky that exists behind dark clouds.“ We need to trust and see beyond or through the clouds all the goodness that is there.

We have to overcome the tendencies to put others into categories, labeling them as “friend“ or “enemy“. This is how we practice what’s known as equanimity, that is, a mental or emotional stability; a calmness under tension or stress.

Easier said then done.  Perhaps that’s why we start with Self-Compassion.

How are you in the self-compassion department?

The best way to answer this question is to look at the way we talk to ourselves when we mess up or are feeling down.

In her book Self-Compassion, Kristin Neff says that self-compassion begins with not being self-critical. Talk kindly to yourself as you would to your best friend. Be encouraging. Show up with presence and compassion.

We need to realize that suffering, struggling and failure are all part of the human experience. We all have to deal with it at one point or another in our lives. It is vital that we see the sameness in our common humanity. We all experience pain, struggles and suffering.

We need to clearly see our reality in a non-judgmental way – our pain, our suffering, our shame, our fears and anxieties…

Just observe yourself mindfully. Detached, and maybe even amused.  You can’t have self-compassion if you are not being mindful.  It is the 30,000 foot view. This is the only way we can see the reality of our life clearly without getting caught up and entangled in our emotions.  This exercise can be done as a “Noting Practice”, a concept discussed by Dan Siegel in his book Mindsight (The new Science of Personal Transformation).  He says to simply note what you are observing.  You have to “name it to tame it“.  Identify what you are experiencing, call it what it is, and then you can deal with it, with a wise and thoughtful response.

Finally, we need self-efficacy, that is self-confidence, or your ability to trust yourself. Cultivating self-efficacy is best accomplished through self-compassion.  That’s a lot to bite off in our short time together, but if you’re interested in going deeper, I will leave links in the show notes.

So if you’re ready, let’s begin our meditation today in a beautiful, peaceful mountain garden…

How to Expand Love by His Holiness The Dalai Lama

Self Compassion by Kristin Neff

Mindsight by Dan Siegel

“Now is now.” ~ Laura Ingalls Wilder

We’re going to get back to the basics.

Can you imagine how awesome it would be to wake up every morning to the amazing beauty and wonderful sounds of nature?

We just got back from an amazing hike along Carter Lake and had our senses bombarded by the beauty and restorative powers of Nature…

Links to Scientific Proof of the Restorative Powers of Nature

We were reminded that there are things all around us everyday that would bring so much joy and happiness and peace if we would just take the time to notice them.  It’s called living in the Now.

Now is all we’ve got.  Yesterday is gone.  Tomorrow hasn’t come, we just have Now.  And if you think about it, it’s ok.  We couldn’t handle anything more.  Nor would we want to. 

Now is where we live and the only place we can find joy.  Notice we didn’t necessarily say “Happiness”.

There’s a difference between joy and happiness.  Joy is a choice, it’s lasting – happiness is serendipitous, it comes and goes.  Joy is deep and underlying.  It sees beneath the surface the beautiful, lasting goodness of the Universe all around us. 

The smell of snow or rain in the air. 

The preciousness of your children sleeping in their beds at night or pups laying at your feet.

Being in the now means being present to the little things as they occur all around you…

When you wake up in the morning, what’s the first thing you notice or are aware of?

Try this tomorrow morning if you can remember – as an exercise in presence.

If you wake up to an alarm, take note of its tone.  Probably annoying at first thought, but without judging, just notice it. 

What about outside?  Is it daylight yet.  Are the curtains drawn?  Is the room warm?

Pay attention to the details.  Feel the floor underneath your feet.  As you shower, just allow yourself to take in all of the delicious feelings and senses available to you – the hot water running over your body, the smell of your shampoo and soap, the sound of water hitting the tub or shower floor – does it sound a bit like rain or a waterfall? 

The point is – enjoy all that is surrounding you, for these senses were given to you for just that reason – to enjoy!

You can continue this process as you go about the rest of your day.  When you make breakfast, coffee or tea, notice the aromas, the flavor the warmth of the eggs, toast, bacon or oatmeal, the coolness of the orange juice, cereal or fruit salad.

Same with doing the dishes, enjoy the hot, soapy water, the fragrance of the dish liquid, the process of cleansing… you get the idea.

The things we take for granted, the mundane, the routine, the everyday – taking out the trash, driving to work, taking the kids to school or practice… opportunities are all around us for finding joy in just being alive, if we are open to them.  This is what it means to be alive.

Better yet, there is something that will take us to an even higher level of transcendence and joy, and that is, not only being present to receive nature’s goodness, but being available for our loved ones and present to the people in our lives who mean the most to us. 

As human beings created for love and relationship, here is where we will find our deepest joy.

In his book, “The Power of Now” Eckhart Tolle says that presence is needed to become aware of the beauty, the majesty and sacredness of nature.

It’s also needed to become aware of the beauty and goodness of our family, friends, fellow workers and the world around us.

The sun is shining, the birds are singing and all is well with the world.  The natural world that is. 

The truth is, our human world can be pretty messed up at times, as evidenced by all the… you hear in the news every day.

A while back we talked about the fact that whatever you focus on, you get more of…

Today we’re going to focus on the beauty and benefits of Nature’s restorative powers.

Welcome to Walden Wednesday!

Today we visit with naturalist and nature writer Enos Mills as he shares from the first chapter of his wonderful book, “Wild Life On the Rockies”.

Relax in the mountain winter solitude and enjoy…

Welcome to the Mountain!

Every season has its purpose and has something to teach us.

The Dead of Winter – Teaches us about Hibernation & Dormancy

Dormancy:

The state of having normal physical functions suspended or slowed for a period of time. The state of being temporarily inactive or inoperative

-Dormancy is when living things such as plants are awaiting the necessary environmental conditions such as temperature, moisture, nutrient availability, etc.

4 TYPES OF DORMANCY

Hibernation – low metabolic rate, reduced heart rate, slow breathing and lowered body temperature. Obligate hibernators– can sleep regardless of access to food and temperatures.

Ex. European Hedgehogs, mouse lemurs, various ground squirrels & butterflies

(Bears, squirrels, groundhogs, marmots, skunks, raccoons, opossums, dormice and bats are examples of mammals that hibernate.)

Just like us, plants are deeply affected by temperature and sunlight. Plant growth slows as the day length slows, thus commencing the dormancy process.

In today’s show we discuss the idea of slowing down in the winter.  Instead of fighting these feelings of being a little more tired than usual, we invite you to get into the flow with Nature and slow down a bit…go dormant, as much as possible until spring when there is more sunlight and the days start to grow longer.  And… use this dormant time to look back at past failures and successes and plan for future outings and hikes and camping trips, and other adventures!

What are you grateful for today?  What’s the first thing that comes to mind that you are thankful for?

This is always a good place to start our meditation practice.

On Martin Luther King Jr.’s birthday, we celebrate the gift of Courage, for which I am truly grateful.

If it weren’t for the courage of leaders like Dr. King, George Washington, Abraham Lincoln, and a host of unnamed others, so many of the freedoms and benefits and pleasures we enjoy today would not be available to us.

Did you know that “Fear not!” is the most repeated command in the Bible?  366 to be exact; one for every day of the year plus leap year!  This should be encouraging.  Literally!

So what is Courage?  What does it look like and how do we attain it?

Let me start by saying, courage is not the lack of fear.  It is the willingness to act in the face of fear; an acknowledgment of the fear and then, “fearing not”, so to speak.

Philosopher, Brian Johnson, founder and CEO of the company Heroic, and the creator of Optimize says,

“Of all our basic virtues, courage is the one that helps us to live exactly the way we want and provides the psychological fuel we need to create, take risks, help others, and face hard times.” 

Put another way, Socrates said that a person is courageous “whose spirit retains in pleasure and in pain, the commands of reason about what he ought or ought not to fear.”

Courage comes from the Latin word for “Heart”.  And just like the heart pumps blood to your organs throughout your body, Courage pumps energy to your other Virtues of Well-Being.

If you’re a regular listener to this podcast, you’ve probably made the decision to step out of your comfort zone to become the best version of yourself.  It takes courage to make the decision to set out on a new and risky adventure.  Like Indiana Jones, you don’t know what dangers await…be it quicksand, rockslides, poisonous snakes and precarious twists of the road…all the scary unknowns you will have to face on your journey of Personal Transformation, figuratively speaking of course.  But you have decided in advance to face those unknowns with courage.  Right?

According to the “Indiana Jones of psychology”, Robert Biswas Diener, author of the book The Courage Quotient, the definition of Courage contains two primary internal elements: It is

“The willingness to act, and the ability to control fear.”

He says, “When you can successfully curb your fears, and boost your ability to take action, you are better able to live a full and virtuous life.  You are more likely to face challenges with grace, connect with and inspire others, and be a force for good.”

If you are like me, and struggle with fear of one kind or another, I want to help you see that you have more courage than you realize. We need to look back in our past and remember that, like the cowardly lion in The Wizard of Oz, we have demonstrated courage in some of our darkest moments.

So…it’s important to remember all the moments in life when you faced your fears and overcame your situation with courage.  You can do this in your quiet time as you meditate.  Take some time today to remember and picture yourself doing this.

Another thing you can do to cultivate Courage is to create a courageous “role” for yourself; a persona of a person whose courage you admire.

Todd Herman, in his book The Alter Ego Effect, dressed kids up in Batman or Dora the Explorer outfits, and observed that it dramatically boosted their courage.  They were more gritty and persistent in going after their goals.

Another interesting study, conducted by Ellen Langor in her Harvard lab, called “The Psychology of Possibility”, dressed ordinary adults up like Air Force pilots and tested their eyesight.  She discovered that just by dressing the part dramatically improved their vision. 

That is wild!  There is amazing power in the imagination and role-playing.

Revisiting The Courage Quotient, remember, Courage contains two primary internal elements: It is the “The willingness to act, and the ability to control fear.”

Willingness to act begins by developing a New Narrative; an inner dialog of Affirmations we learn and remember by repetition.  So the next time you feel fear begin to overshadow you and keep you from taking a next step towards being your best self, you can try saying things to yourself like,

“I face my fears with courage.  Anything is possible.  What if it all works out?  What if goes right?  Fear is an illusion of the mind.  I set myself free from the fearful stories in my mind.  I have access to all solutions and answers.  There is nothing to fear.”

MEDITATION

Questions to ask ourselves:

“What is one area of my life where I know that fear is holding me back and keeping me from accomplishing something I really want to do?”

“What can I do to boost or pump up my willingness to act?  And, ‘What tools can I use to successfully curb my fears?’”

“When was a time I courageously faced my fears in order to get accomplish something I wanted?”  “How can I see all those times in my past when I have demonstrated courage in the presence of fear?”

Quote for the Day:

“It matters not how straight the gate,

How charged with punishments the scroll,

I am the master of my fate:

I am the captain of my soul.”

~ William Ernest Henley – Invictus

RESOURCES

Brian Johnson – Optimize

The Courage Quotient by Robert Biswas Diener

The Alter Ego Effect by Todd Herman

Great to have you here on a Fireside Friday at Mountain Zen Den.

We’re almost half way through January!  So how are you doing with your goals?

Today we discuss the concept of staying on course with your dreams, goals and New Years’ resolutions.  Here are a few tips and lessons learned from our mountain climb on Mt. Elbert – 14,440’ above sea level, Colorado’s highest peak.

A few of the points that came up:

Stay the course!

Oscillate with your natural rhythms.

Remember…the Buddha says, “A pot is filled drop by drop.”

Optimize with Brian Johnsonhttps://www.optimize.me/

“The awakening of consciousness is the next evolutionary step for mankind.” ~ Eckhart Tolle´

“The key to growth is the introduction into higher dimensions of consciousness.” ~ Lao Tzu

It’s good to have you here for another Meditation Monday.  I know you probably have a very busy schedule, like most of the planet…  Thanks for showing up.

So how’ve you been?

Are you having a good start to your New Year?

Or are you finding it difficult to maintain or keep up with your New Years’ resolutions?

If so, I’ve got good news.  You’re not alone.  You may find today’s show quite helpful.  We are going to be talking about the concept of Transcendence.

Continuing on with our series here at Mountain Zen Den where we’ve been discussing the concept of cultivating what we call your “Garden of Well-being”…That is, traits and qualities you would like to develop and have in your life; things like Gratitude, Love and Simplicity, Joy and Tranquility; developing an appreciation for Beauty, and a sense of Wonder.  Last week we talked about cultivating Wisdom. 

Now we’re going to try and put it all together, and talk a bit about “how” we do this. 

In the midst of life’s struggles, sometimes it can be really hard to maintain our focus and stay the course.  “I don’ feel like showing Gratitude, or Faith, or Love or Joy when things aren’t going my way.” So how do we do it?  We do it through Transcendence.

What is Transcendence?

I like to think of Transcendence as allowing oneself to rise above the mist and clouds of doubt and confusion and obtain a 30,000 foot view in order to live in a new understanding of life with joy and grace and ease.  It is a complete surrender and trust in that new perspective or lens through which we choose to view the world.

In their book, The Inner Work – An Invitation to Freedom and Lasting Happiness, Mat & Ash, (also known as the Yoga Couple), break down the work of Dr. David Hawkins, best known for his book Power Vs. Force and The Map of Consciousness, which is a proven energy scale to actualize your ultimate potential.  Deep, exciting, heady stuff, I’ll admit, but simply put, a proven method to becoming your best self.

It was Abraham Maslow who said, “That which a man can be, he must be.” 

You and I were created with a purpose in mind, and until we begin working toward realizing that purpose, we will never be completely free or happy.  That, my friend, is what the Inner Work is about.  And as the name suggests, it is work, but as you strive to become the best version of yourself, there comes new, powerful joy and energy, transforming you into that which you were made for; Clark Kent becoming Superman, so to speak.

So step into the phone booth and let’s begin…  

As we start on the journey of personal transformation, we encounter the limiting themes of consciousness like shame and guilt, hopelessness, grief, fear, anger, desire and pride.  These are all lower themes of consciousness, egoic thought patterns we can all identify in our life, and then aim to transcend them.  It begins with recognizing and identifying them.

Shame, for example, is the lowest theme of consciousness, rooted in the thought,

I am unlovable, unworthy, unwanted and undesireable,

“It is triggered by perceived rejection. Shame represents the complete opposite of the Truth, and is the ultimate forgetfulness of who we truly are.  It can range from mild embarrassment to the epitome of “evil” and rejection by the Divine”.

It generally stems from the mind’s story of past experiences and memories of rejection, failures, embarrassments, abuse or neglect.  We’ve all been there in one way or another.  The really sad and ugly thing about shame is that, taken to its extreme, it can lead to suicide, murder, genocide, rape, hate crimes and torture.  Bottom line, shame represents the ego’s desperate cry for love by ironically trying to prove how unloved and unlovable it is.  It’s the darkest of places to be.  I know.  I’ve been there.

So how do you and I Transcend this lowest theme of consciousness and all of its many layers?  In The Inner Work, Mat and Ash teach that “in order to let go of the story of shame, we have to replace it with compassionate understanding of ourselves and others.  We do this by remembering that we were, and always are, innocent.  Our innocence is still there, and can never be taken – only temporarily hidden due to misunderstanding. Our ultimate healing will eventually come by forgiving all those who wronged us in the past, thereby setting ourselves free…  For as we do unto others, we do unto ourselves.”     

This is so beautiful, and yet so seemingly difficult, if not impossible.  What are some practical steps we can take to do this?

Well, we can begin by developing a New Narrative.  An inner dialog of Affirmations we learn and remember by repetition.  We release the old thoughts and replace them with the new.

For instance, your New Narrative to transcend the theme of Shame could look something like this:

I am always loved. I can never be beyond God’s love.  I am perfect as I am.  I am whole and complete exactly as I am.  Other’s opinions of me have nothing to do with me, but are a reflection of themselves. Anyone projecting shame is living with their own shame.  I give this shame back to its sender.  I love myself.  I am divinely beautiful.  I am loved as I am.  I am accepted.  My voice matters.  I will not allow abuse any longer.  I will speak my truth.

You get the idea… Can you feel that?  That shift in Energy as you affirm the Truth that you are loved and whole just the way you are?

You can do this with all of the limiting themes of consciousness that are holding you back from being your best self; with guilt and fear and anger, etc.

To learn more you may want to check out The Inner Work by Mat & Ash for starters.

We’ll leave a link in the show notes.

Now, if you’re ready, let’s do our meditation for the day…

As you begin meditating in the mountains today, focusing on your breath, picture yourself letting go of old, destructive thoughts and habits and feelings and emotions, and replacing them with new, energizing, loving healthy ones…

The Inner Work by Mat & Ash

Nature Soundscape Rocky Mountain National Park Courtesy National Park Service

Great to have you here on a Fireside Friday at Mountain Zen Den.

Winter is definitely here!  Today Melissa and I discuss and share some tips, thoughts and ideas on how to connect with Nature on really, really ridiculously cold winter days.

A few of the ideas we talk about include:

Links to a few suggested books:

Healing Trees – A Pocket Guide to Forest Bathing by Ben Page

Nature Anatomy – The Curious Parts of the Natural World by Julia Rothman

The Nature Fix – Why Nature Makes Us Happier, Healthier, and More Creative by Florence Williams

Here are on this Walden Wednesday, we are celebrating National Bird Day by taking a few moments out of our day to slow the heart and mind down enough to truly listen, and absorb the thoughts, ideas, philosophies and writings of great thinkers, naturalists and lovers of Nature like Emerson, Whitman, Muir and Thoreau. And then, as always, we give you a little time at the end to just “Be”, in a natural environment, and settle into a deeper state of awareness as you go through your day, fully-awake, fully-present, alive and intentionally growing into becoming your best self.

Today we are visiting the writings of one of my heroes - naturalist, wildlife photographer, and Nature writer Enos Mills, who lived at the base of Longs Peak, one of the highest mountains in Colorado. Widely regarded as the “Father of Rocky Mountain National Park”, he worked and fought hard for the legislation that, in 1915, eventually won the preservation and protection the 415 square miles of paradise in the Colorado Rockies that now make up what is the 10th oldest, and now the 3rd most visited national park in the U.S.

This was all due to a “chance” meeting he had as a young man with the wizened old nature sage John Muir, who inspired and encouraged him to establish Rocky Mountain National Park, considered by many to be the “Crown Jewel” of the national park system.

Mills went on to not only take on Muir’s advice, but he wrote about the beautiful mountain wilderness of the area and its wildlife that he loved and treasured so much. It was said of him that he was a kind of evangelist of the wilderness, and that when he preached the gospel of the wilds, you were convinced of the sincerity of its divine invitation.  

Today we will visit with Mills in a passage from his book, Wildlife on the Rockies, (one of my favorites), titled “Bob, and Some Other Birds”.

Something to consider as you listen, is Mills’s heart for educating people about the preservation of our precious wild lands. In fact he coined the term “Nature Guide” and is the founder of the nature interpretive program widely used by our rangers today.

So now, in honor of National Bird Day, I invite you to sit back and enjoy this passage from Wildlife on the Rockies, one of his 18 beloved nature books. I love how he poetically reveals to us the “brave pines”, and the eagles soaring in the “quiet bending blue” sky over the Rockies. May you be inspired by the beauty and intimate connection with birds and nature that Enos Mills so greatly treasured.

Hey Gang, so glad you have joined us today, because this is an exciting day for us here at MZD!  Not only are we celebrating our 100th episode, but it is also our first Fireside Friday where we sit back here in the Zen Den, as we like to call it, and have a chat with writers, and naturalists, artists, musicians and great thinkers and lovers of Nature, all for the purpose of personal growth through connection with Nature.

And I’m especially pumped to be introducing a very special person in my life, the only other person I know personally who is as crazy about Nature and wildlife as much as I am, and who I am crazy about – my Best friend, my wife Melissa…

And together, we are just a little more crazy than we are apart, which you will definitely pick up on in today’s episode, as we share a few tips and ideas that we’ve been learning that have helped us immensely in this past stretch, especially since the pandemic hit.

Well there happens to be a beautiful snow falling outside today, so grab your favorite beverage or hot drink, and come on in and have a seat by the fireplace on our first Fireside Friday as we talk about Ten Simple and Practical Things You Can Do Right Now to Dramatically Improve Your Life.

Ten Things You Can Do to Improve Your Life Right Now

Meditate Do Affirmations Visualize what you want Excercise Read Personal Growth Books Journal Get Quality Sleep Move regularly throughout your day - 10,000 steps per day Eat healthfully Get Outside and Enjoy Nature!

If you want to learn some Meditation Basics you can check out MZD Episode 79 – "How to Meditate"

"The Miracle Morning" by Hal Elrod

In the most recent series here on Mountain Zen Den we’ve been talking about cultivating what we call your “Garden of Well-being”…

Today we will discuss cultivating Wisdom in our lives. What does this mean?

What picture comes to mind when you think of wisdom?... (Socrates, Aristotle, King Solomon, Confucius, Gandalf, Dumbledore, Yoda…“wise you are”, or maybe an owl…)

What does Wisdom look like? And why do we need to cultivate it anyway?

Wisdom has been defined as: “Knowledge of what is true or right coupled with just judgment as to action.” Meaning, it is Life Experience thoughtfully reflected upon, and then lived. It is the ability to make thoughtful observations, that is “If…then…” assumptions, to see the end outcome, or result of good and bad choices and decisions, and then make the right decision.

So how do we cultivate Wisdom in our Garden of Well-being?

You don’t have to be an old, white-bearded sage to begin cultivating Wisdom. (Especially if you’re a woman). It begins with Listening; truly listening, observing, thinking and reflecting on what is true and right, and then acting accordingly upon that observation.

If you can do it once, you can do it again, and then again and again until it becomes a habit, and then a personality trait, until one day you find yourself acting upon Wisdom on a regular basis, flourishing in your wise choices, and as a result, are happier than you’ve ever been. That is how you cultivate Wisdom.

Where can you find these traits of Wisdom in your daily life?

A good place to start is by reflecting on the Ancient Wisdom of the natural world…as seen in the endless changing of the seasons, the inner workings of the Universe, the planets and stars in their orbit, the stillness of the deserts, steadfastness of the oceans, the joy and flow of rivers and streams; in the continual growth and peace found in forests and woodlands; in the freedom of birds in flight and all wild things of the Earth; and even in our bodies, and the miraculous principles that allow us to procreate, give new life, grow, walk and run, and heal, and think, and work and play…

Wisdom is a 30,000 foot view. It is not only about gaining life experience, but about slowing down enough to stop and consider. To ponder and discern what is really going on and what really, truly matters in life. It is about returning to a Foundation of what is real vs. what is prevalent in the world today, and can only be seen with the eyes. True Wisdom looks like Mindfulness. And mindfulness begins with presence and awareness found in meditation.

The Jewish king, Solomon who is often referred to as the wisest man who ever lived sought wisdom as a jewel or treasure. He spent his life seeking it in pleasure and work and in building things, and not withholding one desire from himself. In the end, as he writes in the book of Ecclesiastes, he says that “Everything is vanity”, and that “Wisdom is better than strength.” He points out:

“It is good and fitting for one to eat and drink, and to enjoy the good of all his labor in which he toils under the sun all the days of his life which God gives him; for it is his heritage.”

Finally he observed, “To everything there is a season, a time for every purpose under heaven.”

This time for everything can be seen in Nature. In the rising and setting of the sun. In the fruit that grows on the trees, and the seeds that fall to the ground. In the birds that carry and distribute the seeds, and the bees that pollinate the flowers. In the seasons. In the planting and growing of these seeds, and the harvesting of the crops. In the birth and life and death of all things.

The observation of all of this, and in the recognition of a Designer with a Hand greater than all, is the beginning of wisdom. And with wisdom comes acceptance, and with acceptance, peace. One of the greatest qualities of the wise person is their quality of Peace. Tranquility and deep, deep underlying joy that comes with alignment with the Universe.

Let’s tap into this peace and Wisdom through today’s meditation.

Great to have you here on Walden Wednesday at Mountain Zen Den, where we intentionally carve a few moments out of our day in a relaxing nature setting.

We do this for the purpose of slowing the heart and mind down enough to truly listen, and absorb the thoughts, ideas, philosophies and writings of great thinkers, naturalists and appreciaters of Nature like Emerson, Whitman and Thoreau.  And then at the end we give you a little time to just “Be”, and settle into a deeper state of awareness as you go through your day, fully-awake, fully-present, alive and intentionally growing into the person you desire to become.

In today’s reading we will visit with American New Thought writer Wallace D. Wattles as he writes, “The First Principle in The Science of Getting Rich”.

He Says, “The purpose of Nature is the advancement and unfoldment of life,” and he posits the idea that “you can render no service greater to God and humanity than to make the most of yourself, and you can’t do that if you’re poor; 

A great question to ask as you listen is “What does getting rich have to do with mindfulness in nature?”

Or better yet, maybe the question is, “Why is it important that I be rich, and what can Nature teach me about abundance?”

Two very good thoughts to keep in mind as we listen to today’s reading.

So now, I invite you to take a deep breath and enjoy a passage taken from the classic, The Science of Getting Rich, by Wallace D. Wattles. This reading is from Chapter 4, “The First Principle in The Science of Getting Rich”.

Great to have you here for another Walden Wednesday!

It’s all about intentionally carving a few moments out of your day in a relaxing nature setting in an effort to affect the quality of our lives. We do this by slowing the heart and mind, down enough to absorb the thoughts, ideas, philosophies and writings of naturalists and appreciators of Nature like Emerson, Whitman and Thoreau. And then at the end we give you a little time to just “Be”, and settle into a deeper state of awareness as you go through your day, fully-awake, fully-present, alive and intentionally growing into the person you desire to become.

In today’s reading we visit with Henry Thoreau by a stream near Walden pond and ponder the question,

“How can I simplify my life to the point that I am Awake and mindfully Aware each and every moment of my day to a Perpetual Morning”? And… “What would that look like”?”

So now, I invite you to close your eyes, take a deep breath and enjoy a passage taken from the classic, Walden: or, Life in the Woods by Henry David Thoreau. This reading is from the chapter, “Where I lived, and What I Lived For”.

In Episode 82 we introduced the concept of Cultivating Your “Garden of Well-Being”. Those qualities in your life that you desire to have more of, and that would help make you a better person. Things like Presence and Gratitude, Hope and Faith, Love and Simplicity, Joy and Tranquility, Beauty and Wonder, Health and today’s subject – Abundance.

Today we’re talking about cultivating a spirit of abundance and What Nature Teaches Us About Wealth & Abundance.

Money is generally the first thing that comes to mind when people think of wealth and abundance. But having riches, that is, being wealthy and having abundance in your life is so much more than having a lot of money in the bank and accumulating things.

Gifts and resources such as health, freedom to live and love as we choose and have the time to pursue and enjoy them, along with family, friends and other relationships and associations… these are all signs of abundance in our lives. And we should pursue and enjoy them with unceasing gratitude!

That being said, there is nothing wrong with accumulating and having a lot of money.

American new thought writer Wallace Wattles reminds us,

“To be really rich does not mean to be satisfied with a little if you are capable of using and enjoying more. The purpose of nature is the advancement and development of life. Every individual should have all that can contribute to the power, elegance, beauty, and richness of life…The desire for riches is really the desire for a richer, fuller, and more abundant life.”

Jesus said, “I came to give you life, and life more abundantly.”

Look at the world that was created. There is not just one species of bird, fish, animal or tree or flower fungus. But a countless variety that is continuing to change and grow and evolve over time. Even the rocks themselves display an amazing array of characteristics, colors, densities and the like - Granite, gneiss and schist, igneous, metamorphic, sedimentary.

Think about it, there’s not just one life zone, ecosphere or habitat, but a multitude – cool luscious woodland forests, wild, cacophonous jungles, vast open plains, sweeping prairies, rich living deserts, babbling brooks and rolling rivers, endless blue, green and gray oceans… Not one star but billions and trillions and quintessagazillions beyond what the eye can see! (I just made that word up by the way…). You get the idea, whether you zoom out or zoom in, you begin to comprehend abundance and combination of resources in our lives and at our fingertips… In the natural world, there is always more than enough, and more being renewed day by day.

But the order of the world and the way life works often means we need to work with, appreciate and cultivate these resources.

The original meaning for the concept of Meditation meant – “To Cultivate.”

Cultivate: - verb (used with object), cul-ti-vat-ed, cul-ti-vat-ing.

to prepare and work on (land) in order to raise crops; till. to promote or improve the growth of (a plant, crop, etc.) by labor or attention. to develop or improve by education or training; train; refine: to cultivate a singing voice. to promote the growth or development of (an art, science, etc.); foster. to devote oneself to (an art, science, etc.). Even devoting oneself to personal growth.

If you have ever grown a garden or crops you understand the concept of cultivation.

As I’ve said before, growing a living thing requires focus, intention and preparation. It requires a bit of time, sweat, and focused energy, consistency & upkeep, especially when it comes to weeding… The entire process is what we might refer to as “work”. But the reward waiting at the end of the harvest yields an abundant crop of desired results. It’s the way of Nature; the way things were designed to work.

I hope this concept helps in our meditation, giving you a visual today, as you picture yourself continuing to cultivate your “Garden of Well-being”, and specifically Abundance.

There is so much more we could discuss about this concept, but we’ll have to revisit and explore deeper another day. For now, suffice it to say, we are all living, dripping in gifts of abundance and once we recognize that, express gratitude for them and begin to cultivate them, they show outwardly in our lives in beautiful and endless ways.

So, as we begin today’s meditation I invite you to remember that Nature is the best environment for cultivating abundance, renewal and personal growth.

Music for today's show provided courtesy Jeff Van Devender/JavaMusiK.com

Here at Mountain Zen Den, our Wednesday podcast features passages from Walden and other great classics that relate to cultivating the wisdom, mindfulness and simplicity found in the natural world as offered by some of the most influential naturalists, writers, philosophers and poets of our past.

Walden Wednesday is all about taking a little time in our favorite nature setting on a regular basis to help still the heart and mind, and slow you down enough to absorb the thoughts, ideas, philosophies and writings of some of the greatest thinkers we’ve ever known. And then at the end we give you a little time to just “Be”, and soak in these treasures to settle into your inner being and hopefully, become a part of who you are as a fully-awake, fully-present, alive and aware, intentionally growing human being.

Today, we pick up where we left off last Wednesday and contemplate what it really means to be a “Philosopher”, and the question,

“Am I fully present for and living the life I desire and wholly believe in…fully present for the meeting of two eternities?”

So now, I invite you to settle in and take a deep breath as we continue a passage from the chapter titled “Economy” from the classic, Walden: or, Life in the Woods by Henry David Thoreau.

MZD Podcast – Ep 94

Welcome to the Mountain!

Well how are you feeling today?

Are you the picture of health you always dreamed you would be?

Today we’re going to talk about cultivating one of the most important aspects of your being – Your Health.

Our bodies are tied into our entire being and affect not only the way we feel, but our mind and the way we see the world and interact with everyone around us… that is, our relationships.

Have you ever been “hangry”? Then you know what I mean! You’re not necessarily mad at the world or angry at the people around you. You’re just hungry with low blood sugar and it’s affecting your mood at that very moment. For Pete’s sake, (everyone else’s around you), eat something!

Not only are our minds and emotions and relationships affected by our health, but our spiritual well-being is as well.

You see, we cannot divide ourselves into fragments of being – saying things like, “Well, we are Spiritual beings, so the Spirit is the only thing that matters!” or, “The Mind is the most important thing, because without thought, there is no being”, or, “No, only the body matters because when the body dies, you die”. The truth is, we are all of those things, Body, Mind and Spirit, and the well-being of each affects the other.

Alternative medicine advocate Deepak Chopra tells us in his book, Ageless Body, Timeless Mind,

“The biochemistry of the body is a product of awareness. Beliefs, thoughts, and emotions create the chemical reactions that uphold life in every cell. An aging cell is the end product of awareness that has forgotten how to remain new.”

But how do we remain new? It’s a question posed daily, coming at us from every angle through ads and promotions offering anti-aging products, promising that if you buy this or try that, you will look younger, feel better, be sexier, and on and on.

Books and magazines and TV show and movies glorify youth and beauty, jumping to the superficial rewards of taking care of yourself; things like glamour and popularity, sex-appeal and even fame, while apparently ignoring the underlying importance of health, well-being and longevity.

So back to the question. How do we “remain new”?

This is a very deep and involved subject that has been studied and written about in many articles, books and journals filled with hundreds of thousands of pages of research, tests and observations, breaking down the biology of the human body and how it ages, and what it needs for optimum health and performance.

I know this is going to sound obvious or over-simplified, but in a nutshell, the answer is simply to live a healthy life. Our bodies were created to regenerate billions of new cells daily, and have been doing it since the day we were born.

We know how to, we have simply forgotten that the way to cultivate health is to simply live by health principles. And don’t lie to yourself, you KNOW how to do it.

Let’s dumb it down into seven simple steps:

Simply put, get plenty of sleep, eat healthfully, drink plenty of water, abstain from unhealthy ingredients and activities, and exercise regularly. And the two we are primarily here for today, Daily Meditation with Time Spent in Nature.

More specifically, here’s a quick bullet-point checklist with a few pointers:

Daily portions of each of these categories are known sources of full nutrition for a healthy body. And don’t forget healthy fats like avocados and nuts, especially walnuts, almonds and pecans. While I really enjoy eggs for breakfast, I replace cow’s milk with almond milk and non-fat, plain yogurt with berries or bananas and cinnamon. Other favorites include oatmeal and quinoa. And remember yogurt is a great source of healthy bacteria important for gut health.

Now I’m no doctor or health expert, and this is not a comprehensive list, but it’s a great place to start the next time you’re at the grocery store. By the way, don’t forget your vitamins and minerals and things like ginger, turmeric and fish oil.

A great book Melissa and I would recommend is Eat Smarter by Stevenson Shawn, where he teaches how to use the power of food to reboot your metabolism, upgrade your brain and transform your life. A wonderful place to start in educating yourself in nutritional health. Another favorite of ours is the website Simple Green Smoothies with Jen Hansard, offering plant-based recipes and ideas for delicious smoothies. Yum!

So there you have it. All you need to know about how to cultivate health, given in under ten minutes! Remember, if you want to have the energy that it takes to create momentum and change in your life, there is nothing more important, (or irreplaceable) than your health and well-being.

Let’s revisit Chopra’s statement,

“The biochemistry of the body is a product of awareness. Beliefs, thoughts, and emotions create the chemical reactions that uphold life in every cell. An aging cell is the end product of awareness that has forgotten how to remain new.”

We set up our body by living with healthy principles, and then we help it remember how to remain new through awareness and meditation.

So if you’re ready, let’s begin cultivating health today by integrating our body into the entire experience through today’s meditation.

Welcome to Walden Wednesday on the Mountain!

I want to reward you with something a little different than what we typically experience during our traditional meditation time.

In past episodes we have occasionally shared passages from Walden and other great writings and literature, relating to cultivating the rich wisdom, mindfulness and simplicity found in Nature.

In 1845, American naturalist, poet, writer and philosopher Henry David Thoreau decided to try a grand “experiment”. In his own words,

“I went to the woods because I wished to live deliberately, to front only the essential facts of life, and see if I could not learn what it had to teach, and not, when I came to die, discover that I had not lived.”

We’re going to offer more of these classics set in nature on a regular basis to help still your heart and mind, to just absorb the thoughts, ideas, philosophy and writings of some of the greatest thinkers who ever lived.  And then we are going to give you a little more time at the end to allow these treasures to settle into your soul and perhaps become a part of you.

As you listen to today’s offering, you might want to ask yourself this simple question.

“What do I really need?”

Welcome to Mountain Zen Den!

It has been a while, and much has happened since we last met here.   The entire world has changed.  Dramatically!  Yet, while there have been a multitude of anxiety producing events and uncertainty, if you zoom out and look at the big picture, you can see it has actually been a season of opportunity, of renewal, self-reflection, ad growth.  The possibility of change and revision… A “Re – Vision”.

Today we're going to talk about what happened. We are not going to get into pandemics or politics or world events, or even masks, or viruses and vaccinations, or anything else that has occurred in the world over the past year. We’ve all had enough of that, and there’s not a thing we can do to change the past.

We are here to talk about You.  What happened to you during all of this.  We'll do an honest self-assessment.

Maybe you are not sure, and instead have just allowed yourself to drift.

There is still hope and healing, light and love, and magic and wonder in Nature and the natural world around us, just waiting to be discovered, and re-discovered and enjoyed...

It begins with a choice. A choice to let go and allow. The first step towards doing this is to decide to let go. The second is to change your surroundings.

Now I want you to see that there is a major difference in getting lost and tossed about and drifting through the droughts and disasters of life, versus drifting with the current.  One is a despair and the other is a choice.

There is power in choice. There is hope and power in a single step forward!

Today, we are at a crossroads my friend – to give in to helplessness and despair and drift aimlessly through life, or to choose to allow and surrender to the flow.  We’ll get into the details on this topic in upcoming episodes, but for today, choose to let go of pain and suffering, knowing that you are no longer helplessly drifting, but have made the choice to get into the flow of life and have chosen to be the observer vs. the victim.

Keywords – “Choice”, “Choose” and “Chosen”.

So if you’re ready, let’s let go of all the pain and suffering of the past year, and choose to live the life we were made for through today’s meditation.

“If I had influence with the good fairy… I should ask that her gift to each child in the world be a sense of wonder so indestructible that it would last throughout life.” ~ Rachel Carson (Nature writer and conservationist)

Happy New Year and Welcome to the Mountain!

Come on in to Mountain Zen Den, where we inspire you to connect with Nature for mindfulness and Personal Transformation, naturally!

The holidays are winding down and it’s time to get back to the routine and ruts of life as we know it.  Or is it?

One of my favorite things about starting a new year, (and in this case, a new decade), is the opportunity to look back, assess what worked and what didn’t, and then to look forward, ask what is it that I want, and then make new choices, plans and decisions to get there...a fresh start, so to speak; or maybe just a fine-tuning adjustment. 

Either way, a new year offers us another reason to be mindful.  And that’s a very good thing indeed.

Over the last several weeks we have been exploring the concept of Cultivating Your Garden of Well-being, beginning with Presence and Awareness, Hope and Faith, Love and Simplicity, Joy and Tranquility, and even cultivating a sense and appreciation of Beauty, and all that that means.

Today being the beginning of a new year, we are going to talk about developing and cultivating a sense of Wonder.

When was the last time you truly enjoyed a feeling of mystery, reverence and awe?

As a child, I remember Christmas in particular had this fascinating effect on me.  It wasn’t just the presents and the decorations and the lights…it was much more!  The magic of possibility – gravity defying reindeer-sleigh antics and chimney escapades, ghosts of Christmases past, present and future, snow gently falling on a silent night, truly making all calm and bright, and the Christmas story of a Divine Baby born in a manger, visited by shepherds and lambs and donkeys and angels, and wise men following a star.  Here was true mystery and wonder; God becoming a man?  How can this be?

And then I grew up.  In many ways science, technology and travel have made the world a much smaller place.  If there really is a Bigfoot or Loch Ness monster wouldn’t they have been discovered by now?  Declining biodiversity and shrinking habitats for our beloved wildlife have made it even smaller.

In his book “Feral – Rewilding the Land, the Sea, and Human Life”, author George Monbiot speaks of the human psychological need for the presence of large animals, and in particular, cats.  We’re talking mountain lions, tigers, jaguars and such.

One of the most exciting memories of awe and wonder I have of being in the wild is on a horseback ride where we startled a mountain lion at a drinking hole at dusk.

Another is encountering a large cinnamon-colored black bear while I was hiking alone in the woods, in the evening.

Yet another is of encountering a very large animal in the woods in the Rockies.  Melissa and I had recently bought a new camera, and I was excited to try it out.  We had just crossed a small stream when our horses suddenly stopped, lifted their heads high in the air, ears straight up, nostrils flared, and they wouldn’t budge.  Less than forty yards in front of us, a huge “dark horse” with very skinny legs and a funny looking nose, (otherwise known as a cow moose), crossed our path.  She totally ignored us and continued walking into the other side of the forest. 

Our horses, on the other hand, were totally unnerved and it took several minutes before they would move on.  I looked over at Melissa and she looked at me.  Both of us were holding our cameras, mouths wide open in awe and a bit of fear.  Neither of us had the presence of mind to snap the shot, so let’s just say this was the one that got away…

Each of these experiences are forever etched in my memory, where I can revisit them from time to time, knowing there is a much larger, and somewhat dangerous world out there just waiting to be explored and enjoyed as an adventure.

We don’t just experience awe and wonder, we enjoy it.

I liken it to a feeling of bliss.  You get lost in it.  It envelops your entire body like a blanket of goodness, and you can feel its warmth and chills spreading down and outward from your head and heart.

Why can’t this be a daily thing?

It can, if we purposefully show up in the right places at the right time.  This isn’t to say that there’s not a place for serendipity.  That is one of the greatest things about being awe-inspired.  You don’t usually see it coming.  But as we place ourselves in the Way of Nature, we naturally increase our chances of experiencing a sense of reverence, awe and amazement.

A flock of Canada geese overhead on a crisp autumn day, seems to do it for me every time.

The hoot of an owl in the nighttime forest, the lonely cry of a loon on a placid lake, the bugle of an elk echoing through the high Montane meadows of the mountains, and the song of the whippoorwill in the evening woodlands, all bring their own unique voices to the Song of the Earth.

The starry skies, galaxies, constellations, nebulae, sun, moon and even fireflies offer the deepest magic on an otherwise ordinary night. 

But most beautiful and mysterious of all is that still, small Voice that speaks to the deepest part of your soul when you need it the most - speaking light, love and wisdom into your heart.

All of these simple and profound gifts are wondrous beyond words.  The important thing is that we show up to experience them.  And this begins with presence and mindfulness. 

So if you’re ready let’s open our entire being to a sense of awe and wonder through today’s meditation.

“…If you’re down to your final dime, can’t decide what else to buy to be happy

You don't need a credit card to give your heart the beauty of the world..." ~ Peter Mayer

Well the hustle and bustle of Christmas has come and gone, and it’s the end of another year.  Snowflakes are gently falling outside.   The presents have been opened.  The children are happily playing in the other room, and you sit with the one you love, sipping hot chocolate reading from a book with Currier and Ives prints, in front of the crackling fire, and breathe a deep sigh of contentment. 

Sounds like a Netflix Christmas special doesn’t it?

So your world doesn’t look like this?  What is it about this scene that appeals to us?  Aside from the peace and quiet that is finally here, what about this setting draws and attracts us like moths to a flame?

Is it the beauty? 

Beauty is an interesting thing. The preferences and specifics can vary and change to a certain degree, but I think it’s safe to say that we all long for and appreciate “Beauty”. Sunsets and rainbows, scenic landscapes, ocean views, rich forests and placid lakes all speak to us in a language of the soul.

Music and nature sounds, like gently falling rain, babbling brooks, whippoorwills, chickadees, crickets and spring peepers all soothe and calm us with their beautiful melodies.

Story and song, paintings, quilt-work, sculptures and woodwork, jewelry and even finely designed clothing are all a reflection of the natural world around us and, help bring purpose and meaning into our every day lives beyond just making a living so that we can put food on the table and a roof over our heads.

As best selling author Joyce Carol Oates says, “Art is the highest expression of the human spirit”, and if that’s true, as artists, and appreciators of art, if you will, when we create and enjoy beauty, we are leaning into our highest selves and therefore transforming into better human beings. 

There’s so much we could discuss about the power of beauty to help us transcend to new and glorious heights, but for the sake of time today, let me just encourage us each to take time to seek, express, appreciate and cultivate more beauty into our lives.

The journey begins by recognizing the beauty of the world, and in truth, the entire Universe before us.

“Work when there is work to do.  Rest when you are tired.  One thing done in peace will most likely be better than ten things done in panic…. I am not a hero if I deny rest; I am only tired.” ~ Susan McHenry

So how are you holding up this holiday season?

Are you tired of being told there’s only so many shopping days until Christmas?

Maybe the stress of finances, (or lack thereof), the burden of work deadlines and family obligations are wearing you down.  Finding the “perfect” gift for everyone on your holiday shopping list can be so stressful.

Or even worse, for many the holidays can be a very depressing time.  Health struggles, past memories, and the sadness of loss of relationships and loved ones make it especially hard to endure when everyone else around you seems so happy, alive and in love.

What is so sad is, this is supposed to be the season of “Peace on Earth and good will toward all”, a time of “Joy to the World”, and at times it feels like anything but.

We all long for a place we can retreat to from time to time for peace and quiet; a retreat for relaxation and tranquility.  As the stresses of life take their toll on us, body, mind and spirit, it becomes more important than ever to take time for ourselves to just breathe and “Be”.  Some call this meditation.  Others call it introspection, reflection or “quiet time”.

Whatever you call it, the good news is you can take this gift, this place of inner calm and tranquility with you wherever you go.

I know it’s a drastic statement, but it’s true!  Studies show that only a few minutes a day spent in mindful meditation, and in Nature can lower your blood pressure, significantly reduce your stress levels, elevate your mood and outlook on life, improve your cognitive functioning, and add years to your life.

We have distanced ourselves from nature – the smell of wildflowers sage and pine, the feel of natural grass between our toes, and the texture of bark and sand and dirt, the scent of freshly fallen rain, the gentle gurgle of flowing forest streams, and the breath of wind through the trees.  We’ve lost touch with the natural world all around us; the calm azure sky filled with white dreamy clouds overhead.  We’ve lost touch with our truer, deeper selves found in Nature and reflection; cutting off our ties to the Original Source of joy, security, tranquility and well-being.

As we have been learning to cultivate our garden of well-being, perhaps one of the most important, if not the most important stae of being for our health, and well-being is that of Tranquility.

Being able to come away and just detox from stress on a regular basis could be the difference between a long and healthy, happy life, and that of a shorter one filled with sickness, sorrow and disease. So in today's meditation let's seek to cultivate Tranquility.

...Need a little more downtime to cope with and recover from Holiday stress? Stick around after the end of today's show for a few more minutes of quiet reflection for another song from "A Simple Christmas". 

"When you do things from your soul, you feel a river moving in you. A joy." ~ Rumi

How are you doing today?  Are things going the way you want them to?  Are you living the life of your dreams?  Are you happy and content with your present state of being?  More importantly, is your life filled with joy in this very moment?

If you can answer “Yes”, to this last question, then you are a very blessed individual indeed. 

If not, no worries.  Join the other 99.9% of people on the planet.  That’s why we’re here today.

We are going to explore some very practical ways to cultivate joy in your life and “Garden of Well-being.

Have you ever really spent much time pondering how you might be able to be a happier person and live a more joyful life?

Thich Naht Hanh points out,

“The present moment is filled with joy and happiness.  If you are attentive you will see it.” 

Well this bit of good news is truly encouraging…If we can learn to stay in the present moment.

We would do well to remember however, that Joy and Happiness are two very different animals.

Happiness is fleeting.  It is capricious, and depends on outer circumstances, events and situations which and can come and go at a moment’s notice.  Just so you know, there is nothing inherently wrong with happiness.  I hope you are filled to the brim with happiness in this very moment of your life. 

On the other hand, let us consider Joy.  Where Happiness is a feeling which comes and goes, Joy is an underlying state of being.  Unlike Happiness, it cannot be contrived or captured.  It is like beautiful bird or butterfly: wild and free. You can’t catch it and take it captive.  You have to allow it land to on you.  You can’t try to hold onto it or it will die or fly away.

Unlike happiness that can be “contrived”, joy is a state of mind, a reveling in the goodness of the present moment.  When you have learned to cultivate Joy you are filled with deep satisfaction, pleasure and elation in the now.  This means being content with whatever your situation, and recognizing a higher state than that of Happiness.

So how does one go about cultivating Joy in one’s life?

Well, at the risk of sounding like I am contradicting what I just said about not being able to contrive or capture or “make” Joy happen in one’s life, there are some things you can do to put yourself in Joy’s way.

You are probably here today because you love Nature and spending time outside.

Depending on where you live, as the days are getting colder and shorter, it can grow more and more challenging to step outside our comfort zone and get outdoors.  Spending time outdoors is so vital to a sense of well-being. 

One of our favorite outdoor activities when it’s cold outside is to bundle up real warm in layers, and take the dogs, (all three of them), and the horse, (if there’s not too much snow on the ground), for a nice brisk walk down the lane and out along the trail by the lake… 

The clear, cold air and the tranquil scenery with the snow-covered mountains in the background is so invigorating and brings such a feeling of euphoria that I can’t help but experience a deep sense of joy.  No matter what else is going on in my life at the time.

There is something about connecting with the natural world that boosts everything that is good within in us another notch higher.  It is Vitamin N for the soul.  This, in conjunction with Meditation is the miracle drug.  We know from clinical studies that meditation has been shown to offer a plethora of natural health benefits, including lowered blood pressure, better sleep, a reduction of stress, headaches, chronic muscle fatigue, aches and pains and even depression and coronary artery disease. 

When you combine the two, the effects can be phenomenal.

So, if you want more joy in your life, put yourself in the way of this dynamic duo of natural goodness…

Again, remember what Thich Naht Hanh said,

“The present moment is filled with joy and happiness.  If you are attentive you will see it.” 

It is time for us to intentionally focus a few minutes on our day in being attentive, and awaken to joy.  The more we practice the better we get at it, and the more time our lives will be filled with this wonderful state of well-being

But before we begin, I just want to share a story Mark Nepo tells in his classic, The Book of Awakening. 

“It is said a great Zen teacher asked an initiate to sit by stream until he heard all the water had to teach.  After days of bending his mind around the scene, a small monkey happened by, and, in one seeming bound of joy, splashed about in the stream.  The initiate wept and returned to his teacher, who scolded him lovingly, ‘The monkey heard.  You just listened.’”

So today as we practice in our meditation and listen, be sure to not just “Listen”. Make it your intention to “Hear”. And when you do, jump all the way in and splash in the stream with joy…

“Nature does not hurry, yet everything is accomplished.” ~ Lao Tzu

Are you finding it a challenge to keep up with everything that is on your to do list?  Do you ever feel tired and exhausted, overwhelmed, under-satisfied and overworked just so you can pay the bills and find a little happiness in life?  Like Henry David Thoreau, I love a broad margin to my life.

Simplicity can mean so many different things to people.  We go searching for it in exterior things.  - “If I could just de-clutter and get rid of all this junk in my life”.  Or, “If I just didn’t have to work two jobs to keep up!”  Or my favorite, “If I could just get away from all this madness to a cabin in the mountains for a weekend.”

All of these longings and remedies are wonderful temporary solutions, but the truth is, Simplicity can be had right here, right now, and begins on the inside…

Let me ask you, when was the last time you felt the joy of true simplicity in your life?  Was there ever a time when life felt calmer, less demanding, and more meaningful?

Some of my favorite childhood memories are of visiting my grandparents in West Virginia.  It was about a two and a half hour drive, full of anticipation and beauty along the way.  I knew we were getting close when we would drive through Berkley Springs, pass the old haunted Berkley Castle and cross the Great Cacapon River.  From there it was only a few more miles down a country dirt road through the woods with no other houses in sight of it.  It felt like it was out in the middle of nowhere, and I loved it! 

It’s where I learned to drive a car as a ten year old.  In fact, one of my favorite memories of visiting my grandparents was the time my father stopped the car in the middle of the road  about a half a mile before we got to their place.  I knew something big was up when he and my mom got out and he leaned in and said,

“Go surprise Grandma!  We’ll see you there in a couple minutes.”  

I couldn’t believe it!  This is a ten year old boy’s dream come true!  And yes, I believe Grandma was quite surprised to see her ten-year old grandson pull into her driveway driving a 1960-something black Chevy Corvair…  But then again, maybe not.  Times were simpler then.

I treasure those memories of seeing Grandpa working in his workshop, and I'd walk in, and he would look up and ask, "What do you want?"

"Nothin'!" I'd answer.

And with a twinkle in his eye, in his characteristic humorous Grandpa fashion would say, “Well get it and get out!" 

I also have fond memories of helping Grandma go out to the garden and pick green beans for dinner and making blackberry pie. And in her precious, Southern Virginian accent, would exclaim, "We're gonna have 'pah' for dessert!" 

Sitting on the front porch at dusk listening to the whippoorwills’ lonely call, gazing at the soft candlelight emanating from my Great Grandmother’s cabin in the woods across the dirt road.  Bats would come out and swoop for insects performing a night-time aerial show.

I loved shooting cap guns and BB guns, and playing with my uncle’s plastic army men, and cowboys, Indians and horses in the dirt.  I don’t know why but it would upset when I found so many among his collection that had heads and arms and legs missing because he wanted them to look “realistic”.  No matter.  Everything was an adventure!  And everything was simple.

As I look back, I realize it’s not that life was easy for us.  There were still bills to pay, school to attend and jobs to show up for, doctor’s appointments, and meals to make… it was just simpler.  I don’t think I am just being nostalgic.  I treasured it then and I treasure it now.

We take so many things for granted.  Face it, in so many ways today, we have it good.  No we have it great!  Especially compared to our grandparents and ancestors – those pioneers who faced unbelievable challenges to make way for new opportunities and a better future.  And what are we doing with that future?  Squandering it on things, and the pursuit of more and more, all while feeling less and less.  Less joy.  Less tranquility.  Less purpose and meaningful moments in life.  Less Simplicity.

There, I said it.  Less Simplicity.

Leonarda da Vinci said, “Simplicity is the ultimate form of sophistication.  All of our technology, knowledge and experience has actually dumbed us down and made us less sophisticated, not more. 

Have you ever read the stoics, Aristotle, Plato and Socrates?  How about Shakespeare, Emerson and Thoreau?  These great minds, without the “benefits” of technology, TV, smart phones and all the comforts of life that we feel we can’t live without, lived superb and meaningful lives.  Their philosophy and observations, and ability to convey them were nearly super human!  Their minds and lives weren’t cluttered with superfluous, and meaningless drivel.  There was meat in everything they thought and spoke.  And there was simplicity.

Ok.  I’m done preaching.  Can you tell I’m a bit passionate about this?  Not that I practice what I preach everyday.  I just long for simplicity and broad margins in my life.  I seek to perfect the art of slowing down, and that’s what we’re going to do in today’s meditation. 

So as we seek to cultivate Simplicity in our Garden of Well-being, ask yourself today, “What areas in my life are keeping me from living in simplicity?”  “How can I downsize and de-clutter my internal as well as external life?”  This begins with meditation.

So if you’re ready, whether you are a true Minimalist, or just want to just slow down, simplify and de-clutter your life a bit from the inside out – let’s begin.

“I believe three of the most important words anyone can say are not ‘I love you”, but I hear you’.” ~ Oprah

~ ~ ~

If you want to be your absolute best and function at top performance levels, you need time to pause, reflect, meditate and restore.  If you want to be present and give your absolute best to the ones you love and are depending on you, you can’t afford NOT to take a few minutes of mindful meditation to sharpen your saw and create a strong and healthy internal state that is able to handle any obstacles and stressful, difficult situations that may show up today.

Meditation, (in nature especially), helps build your emotional immune system, strengthening it as a shield against knee-jerk reactions to unexpected problems and situations that can cause harm in our relationships. 

Regular, daily meditation helps us emotionally disconnect from the problem, rising high enough above the situation to be able to think clearly and react calmly.

How many times have you done or said something that you immediately regretted, all because you felt overwhelmed, over-stressed and under prepared?  Think how much pain and regret could have been avoided if we had just taken 10 or 15 minutes in the morning to fortify ourselves through silence, prayer and meditation.  Think of the relationships that could have been saved or protected from hurt and long-lasting damage if we had taken the time for ourselves to breathe, reflect, strengthen and nourish our spirits.

This is why we are here today, and every day.  We set aside the time it takes to do the important things in our lives.  Prayer and meditation should be at the top of the list.  Especially if our desire is to cultivate Love in our personal "Garden of Well-being".

As we prepare to do this, it helps to recognize the difference between like and love.  Love is over-promised and under-delivered.  It is an extremely overused word.  But more importantly it is confusingly misused. 

Way too often when we say we Love something, we actually mean we Like it a lot.

I can say I love pizza, I love watching movies, I love my dog and I love my wife.  Really?!  I love pizza like I love my wife?  See what I mean?

Think of a garden of beautiful flowers.  If you Like these flowers you will probably lean down and smell them, and pick them to take home, and put them in a vase to enjoy for a few days.  But if you Love them, you will want to care for them, water them, weed around them and care for them.  You will do everything you can to protect them and help them grow.

This is the way it is with Love.

As Jay Shetty points out, perhaps it would be better to equate love with service.  True Love is a verb, a “doing” word.  Service is the action.  When we love someone, we live to serve them.

Here is a thought to keep in mind as we seek to cultivate Love in our meditation today -

People will most likely forget what you said, and maybe even forget what you did.  But they will never forget how you made them feel. 

Remember that our currency in relationships is that of emotion.  So the best way to cultivate and share love in your life is to go about your day giving encouragement to all around you.  Not just to the ones you love, but to everyone you meet.  

One more thing: As you give encouragement, it is even more important to stop and LISTEN to them.  Listen not only to their words, but listen to their heart.  What is it that they are saying?  What is it that they’re heart is crying out for?  This is how you leave people feeling loved and cared for.  This is how you show kindness and empathy.  Love equals Listening.

As you make this your daily practice you will soon discover that you have a lovely, healthy, Garden of Well-being filled with Love and Kindness, Empathy and Understanding.  And it will come back to you one hundredfold.

So let’s begin. 

“The capacity to trust and so live with inner peace, contentment, and joy, is a Divinely endowed capacity written into the genetic code of your DNA.” ~ Dr. Steve McSwain

Have you ever wished you could live every moment of every day like in joy and simplicity?  What would that feel like?  Well the truth is, you can.  Now some people will say, now wait a minute that’s just not realistic.  And I have to ask, “Why not?”

I love the picture of the clock that shows, in place of the numbers 1 through 12, the word “Now”.  It is always “Now” and in this moment, this very moment, there are no problems, only situations.  It is the perfect time to be present.  So, welcome to this moment.

If we are living in the moment of perfection, and stay in this moment without straying, (and that is the goal), we will always find peace and joy, and be living the perfect life, now, in the moment.

Now in order for this to happen it requires a bit of faith and belief that it is even possible, but faith can be nurtured and grown. 

We all have been given “a measure of faith”, but it’s what we do with it, and how we cultivate it that is important. 

Last episode we talked about “Hope” and how it is a “feeling that what is wanted can be had or that events will turn out for the best”; that is, something we “look forward to with desire and reasonable confidence”.

So what is the difference is between hope and faith?

Hope is the mother to Faith.  When cultivated, this feeling that what is wanted can be had, (that is – Hope), gives birth, awakens consciousness and opens the possibility for Faith to appear.

Faith is defined as “confidence or trust in a person or thing… a belief that is not based on proof”.  The book of Hebrews in ancient scriptures says, “faith is the substance of things hoped for, the evidence of things not seen…”.  It is a substance just as real as any substance in the Universe.  Like the wind, you can’t see it, but it is there. 

I can’t help but find a correlation between this substance spoken of in the Bible, and what author Wallace Wattles calls “thinking stuff” in his book, The Science of Getting Rich. 

He says,

“There is a thinking stuff from which all things are made, and which in its original state, permeates, penetrates, and fills the interspaces of the universe.  A thought in this substance produces the thing that is imaged by this thought.  You can form things in your thought, and by impressing your thought upon formless substance, can cause the thing you think about to be created…”

Wow!  That’s a pretty heavy statement.  Really?!  You can form things in your thought, and cause the thing you think about to be created!?  That’s powerful!  And scary!

If this is really true, it sort of puts the burden on you to be really careful what you are thinking about, doesn’t it? 

But is this really true?  I guess it depends on whether you have believe that it’s true.

Speaking of faith, Jesus gave a powerful visual when He said,

“If you have faith even as small as a mustard seed, (and that’s pretty darn small), you could say to this mountain, ‘Move from here to there,’ and it would move.  Nothing would be impossible.”

When Jesus says, “as small as a mustard seed”, the importance is not on the size of the seed, it’s on the truth that it can grow from something very small into something very large.

So how does one cultivate faith or trust?

Is it something we can really cultivate or grow?

Here’s a thought.  You have been genetically programmed to have the capacity for faith or trust.  The more that trust or belief is reinforced, the more it grows.  By seeking and finding evidence of goodness and love and beauty and kindness and health and abundance everywhere we look, we are nurturing and cultivating our faith.

This capacity for faith, or belief, or trust, if you will, is programmed into the very fabric of our being, and, like a mustard seed, needs to be watered, nurtured and cultivated into something greater.

And that is what we are doing here today.

“Hope is the thing with feathers That perches in the soul And sings the tune without the words And never stops at all.”

~Emily Dickinson

Today we’re going to talk about hope.  What is hope and why is it important?

Hope can be a bit complicated in today’s complex world.  Too often when asked if something good or positive is going to happen, we hear people say “I hope so…”, as if it probably won’t, but they’re going to wish for it anyway. 

In context of what we are talking about today, wishing and hoping are two very different things.  Wishing is simply a sort of passive desire for a thing or state of being…

Wishing and and Hoping are two very different things.

Hope is defined as “the feeling that what is wanted can be had or that events will turn out for the best”.  Another definition is, “to look forward to with desire and reasonable confidence”.

Hope is a positive expectancy, a proactive desire to receive.  It is a persistent emotion for the best.  It prepares the soil of the heart to receive all the goodness that it deserves, and when that goodness comes into being, Hope says, “See, I knew it all along!  I told you it would happen…”

This is just a natural response when one has cultivated hope within.

So how does one cultivate hope?

One way that I have found to overcome hopelessness, which is obviously the opposite of hope, is to read stories of the struggles and victories of others who have been challenged.

The greater the obstacles and challenges, the greater the victory.  Reading these kinds of stories and dwelling on the victories of others in the face of opposition can bring great hope and persistence into one’s life.

Listening to uplifting, positive stories, songs and podcasts and watching inspiring movies and TedX talks can have the same effect.  Hope is like a muscle that can be developed.  The more you work it, strengthen and cultivate it, the greater it increases. 

So in today’s meditation, let’s set an intention to cultivate more hope in our lives…

“Acknowledging the good you already have in your life is the foundation for all abundance.” ~ Eckhart Tolle

It’s a great day to be alive, and it’s a great time to slow down a bit and practice presence and awareness.

With Thanksgiving only a couple weeks away, I think it’s appropriate that we revisit the concept of Gratefulness and Appreciation; that we practice cultivating Gratitude.  When we slow down enough to get out of autopilot, and actually stop and look around – while there are probably lots of things we would like to change in the world and especially in our lives - there is way more to be grateful for than to complain about.  It’s all where you put your focus.

Having just celebrated Veteran’s Day here in America, I think of these incredible war heroes who come back from serving their country with only half the body parts they left with, and their attitude and focus is on gratitude for being given the opportunity to serve.  They’ve decided to concentrate their energies on what they can do vs. what they can’t.  Their focus and determination, and especially appreciation for all the wonderful, and truly important things in life are so inspiring. 

These are my heroes.  The ones who give their all…and I mean ALL so that we can have a safer, more humane world.

I never really thought of it before, but I find it very appropriate that we celebrate Veteran’s Day just before we celebrate Thanksgiving.

If you are vet, and happen to be listening to this today, I want to say, “Thank you”!  From the bottom of my heart I am grateful and inspired by your sacrifice and giving spirit.  You make this world a better place and we truly appreciate it.

Gratitude isn’t just a state of mind or of being, it is a Gift.  The spirit of Gratitude comes with its own blessings.  The more we appreciate, the more we are able to receive.  Gratitude opens our hearts for an abundant harvest of goodness in all areas of our lives. 

The Universe naturally flows towards a grateful heart because that heart is open and receptive to receiving more.

So, with that in mind, what are you grateful for today?

Don’t worry if nothing immediately comes to mind.  Gratitude, like any other discipline requires practice and focused energy.  When we ask a question, it sets the brain into motion to try and find the answer.  So ask yourself often and sincerely, “What am I grateful for?”

For your health?  For a chance to draw another breath?  How about your senses; the gifts of sight, hearing, smell, taste and touch?  What about a place to live?  The simple pleasures and comforts of life that we daily take for granted, things like shelter and warmth and running water, HOT running water, and food, pets, books, and education.

Do others in your life know how much you love and appreciate them?  These are just a few thoughts to help get you started as you search your heart for what you are grateful for.  Like hitting oil or digging for treasure, the deeper you dig, the more you will find.

It seems counter-intuitive, but as I mentioned Gratitude, like any other quality or state of being requires practice. 

So let’s practice.

“The whole essence of Zen consists of walking along the razor’s edge of Now.”

~ Eckhart Tolle

So how are you doing today? Are you in a good place? In spite of circumstances or any situation you may find yourself in.

Even when things are going well, do you sometimes find yourself experiencing an underlying unease or restlessness? Sometimes we find ourselves feeling a certain level of unexplainable anxiety, boredom or nervousness, a background static that is always there. This is our minds in a habitual resistance to the present moment. It is like the hum of an air conditioner or machinery that, when the sound ceases gives enormous relief.

The reason our mind doesn’t want to live in the present has to do with our ego, which lives only in the past or the future. The ego, or false, illusory sense of self, as we call it, is often intimately connected with problems as a form of identity. And these problems can only be in the past or in the future, never in the present moment.

How crazy is that? Wanting to identify with problems versus just Being in the moment certainly sounds like a mental disorder.

So in our daily living, and in particular, our meditation, we choose to live in the present moment, because there is no ego attached to the present…to the Now.

Tell me, what problems do you have right Now, in this present moment? Sure, you may have what we call a situation that needs to be dealt with, but that is not a problem. It is either something you deal with, and it’s taken care of, or…you learn to accept it, and forego the suffering that comes from identifying with the “Problem”. Suffering and problems need time, they cannot live in the Now.

I love the way Eckhart Tolle puts it in his classic book The Power of Now. He states that the reason the mind habitually resists and denies the Now is

“Because it cannot function and remain in control without time, which is past and future, so it perceives the timeless Now as threatening. Time and mind are in fact inseparable.”

By the way, this is why we practice meditation, to distance ourselves from time and our minds to better realize the fact that we are not our minds…only observers of them.

Tolle goes on to say,

“Imagine the Earth devoid of human life, inhabited only by plants and animals. Would it still have a past and a future? Could we still speak of time in a meaningful way? The question ‘What time is it?’ or ‘What’s the date today?’ – If anybody were there to ask it – would be quite meaningless. The oak tree or the eagle would be bemused by such a question. ‘What time?’ they would ask. ‘Well of course it’s now. The time is now. What else is there?’”

At first, this concept of living only in the Now can boggle the mind because for eons we have learned to only live in what we call “Clock Time”. But once we grasp this concept of letting go, and learn to be present, we begin to become free of “Psychological Time”.

Of course we need to be able to function in “clock time”, being peripherally aware of it, as we meet our daily responsibilities and interact with the world, but we don’t have to be trapped in “psychological time”.

That is why we begin cultivating our Garden of Well-being with Presence and Awareness. It provides the space and rich, fertile soil for all of the other states of well-being that we are going to cultivate as we learn to grow and manifest positive change in our lives.

So let’s begin…

"A seed, dropped into the ground, springs into activity, and in the act of living, produces a hundred more seeds. 

Life, by living, multiplies itself.  It is forever becoming more; it must do so to continue to exist.” ~ Wallace Wattles

As you’ve probably begun to notice, this inner tranquility doesn’t just happen automatically.  You’ve got to show up and put yourself in a place where you can receive the benefits of meditation which lead to restoration and relaxation we all so desperately need and deserve. 

But the BEST part of mindfulness and meditation, is that it leads to a renewing of the person doing the meditation.  It helps us grow and become a more complete individual, capable of contributing to the world around us in big and small ways to help others and make it a better place than it would be if we had never been awakened and become aware and alive.  Sort of like George Bailey in It’s A Wonderful Life, who gets a chance to see the difference he made in the lives of those he loved, and the community around him.  If you think about it, it’s a pretty amazing thing to be invited into this adventure called “Life”!

I believe that each of us have been given a task, a mission, and journey, if you will, to discover our life purpose, and then pursue it with (everything we’ve got), with our whole being.

I’ve got to believe that this is the reason for our self-inflicted addictions, and for the restlessness of the soul, the emptiness that we try to fill with so many meaningless and even harmful (things).  We have this God-given, universal need to grow and become more, to pursue and obtain Personal Transformation, in order to realize all that we were meant to become for the good of all mankind, and the Earth, and Universe we inhabit.

In his book, The Science of Getting Rich, (don’t let the title fool you), Wallace Wattles declares,

“The object of all life is development…

The purpose of nature is the advancement and development of life.”

The apostle Paul put it another way, when he said,

“Be transformed by the renewing of your mind.”

Maybe if we can initiate this renewal, and tap into personal development, we will begin to realize the kind of change that leads to growth greater than our boredom, pain, addictions, fears and frustrations.

But where to begin?

Ah, we begin by stilling the mind long enough to Listen. It’s simply called…wait for it… Meditation!

To the Greeks the original meaning for the concept of Meditation meant – “To Cultivate.”

Cultivate: - verb (used with object), cul-ti-vat-ed, cul-ti-vat-ing.

to prepare and work on (land) in order to raise crops; till.

to promote or improve the growth of (a plant, crop, etc.) by labor or attention.

to develop or improve by education or training; train; refine: to cultivate a singing voice.

to promote the growth or development of (an art, science, etc.); foster.

to devote oneself to (an art, science, etc.). Even devoting oneself to personal growth.

If you have ever grown a garden, or even an indoor houseplant, flower or bonsai, you will understand the concept we are talking about.

Growing a living thing requires focused intention and preparation. It requires a bit of time, sweat, and focused energy, consistency & upkeep, especially when it comes to weeding… The entire process is what we might refer to as “work”. But the reward waiting at the end of the harvest yields an abundant crop of desired results. It’s the way of Nature; the way things were designed to work.

I hope this concept helps in our meditation, giving you a visual today, as you picture yourself cultivating your “Garden of Well-being” as I like to think of it. Your Garden of Well-being is filled with things that, when focused on help bring into your life, the qualities that will promote a beautiful Being; qualities like Love and Simplicity, Joy and Tranquility, Beauty and Wonder, Health and Abundance and even Wisdom and Transcendence.

We dig deeper into cultivating this Garden of Well-being in future episodes of MZD, but for today, I’m just going to ask you to plant something.

A few weeks ago after fall had official arrived and we had gotten our first snowfall here in Colorado, I found I wasn’t quite ready to give up the growing season of summer and decided to plant some herbs in a pot inside our breakfast nook window.

It took a little time and attention, ensuring proper sunlight and watering, but before I knew it, little green shoots started sprouting up, showing new signs of life in our home. It was a simple pleasure, with huge ramifications – if you plant it in good soil, and carefully tend to it, it will grow. It’s the way of Nature, doing what it was meant to do. And it’s the same for you and me.

Enjoy today's meditation, and grow!

"Energy and persistence conquer all things." ~ Ben Franklin

Would you like to have more energy for even being able to keep up with your daily tasks?

Do you find yourself too tired to enjoy life or even be able to think clearly or keep up with your simple, ordinary everyday tasks?

Then it’s time to meditate.

Every day you and I are faced with so many energy drains that just tend to suck the ever-lovin’ life out of us, leaving us feel weak and drained – unhealthy relationships, deadlines, traffic, health concerns, budgets and financial worries, and the list goes on. 

While much of this is a normal part of everyday life, there are areas where, through taking  initiative and responsibility to affect positive change, we can avoid some of these energy drains altogether.

And then there are those other challenges that we just have to deal with, and this takes reserves of energy we may feel we simply don’t have at the moment.

This is where time spent relaxing, or exercising in nature, combined with meditation, can have a wondrous affect!  The more we spend time in nature meditating, the more we become aware of the energy that surrounds us.

It is a known fact that time spent meditating and connecting with your “Energy Center” deep within can help bolster your energy levels.  This all begins with awareness.  Aware of how you are feeling, thinking and behaving.  This energy, sometimes referred to as Qi, Prana, or Kundalini, is our God-given life force that lives  and moves throughout our physical body.

When we meditate, we begin to become aware of and cultivate this natural life force and boost our energy from the inside out and even increase our over-all health.  We are building up our nervous system stamina, so that we are not so reactive to circumstances and events happening around, these things that are so apt to drain our energy if we allow them.

A word of advice here though.  Proper exercise and diet are a mandatory place to start.  Also, if you find yourself falling asleep as a normal part of your meditation practice, you need to get more sleep!

If you’re having trouble falling asleep, there are many things involving nature you can do that will help, such as opening a window for fresh, cool air, going for at least a 20 minute walk outside, or listening to relaxing nature sounds on YouTube, iTunes or Spotify, etc.  But that’s a subject for another episode.

Today, we are going to assume that you have caught up with your sleep, at least long enough to do this meditation.  If not, hit pause, go take a nap, and come back and start from here… I’m serious!  We won’t go anywhere without you, I promise… Or…you can lay down and listen and fall asleep to this show.  That’s cool too!

Now...let's meditate!

Let’s get back to the basics. Today we’re gonna learn how to meditate.

You may be thinking, “This is the 79th episode of MZD and you’re just now telling us how to meditate?!

Too often people make a really big deal about meditation, complaining that it’s just way too hard, or discouraging, or that they don’t have enough time to meditate. So we’re going to take a few minutes to squash those objections and then…we’re gonna meditate. J

So what is Meditation…really?

Well, broken down to its simplest form for our purposes, Meditation is an intentional pause in your day to simply stop all doing and enjoy Being. We do this by simply breathing. “But wait you,” say, “Isn’t that what I do all the time? I wouldn’t be here if I wasn’t breathing!”

Yes, but are you AWARE of your breathing. Can you slow that busy brain of yours (sometimes called “monkey mind”), down enough to separate yourself from the constant barrage of thoughts long enough to just observe them and allow them to go by without being attached to them?

Reminder here – You are NOT your thoughts. “Thank goodness”, I hear you say, “’cause if I was, I’d be in big, BIG trouble!” Me too!

No, meditation is a good tool and reminder for us that we are not our thoughts. In fact, mindful meditation gives us the opportunity to simply “Observe” our thoughts, ruminations and busy brain activities, long enough for us to get a much needed reprieve from them and to be able to look at them objectively. In fact, when meditating, the goal is for you and I to acknowledge them without judgment and simply say, “Hmmm, that’s interesting.”

There are also numerous health benefits to meditation, such as lowered heart rate, blood pressure and clearer thinking, but the end result is always a higher quality of life.

It’s about “Self-Awareness” – Your body, your thoughts and motives and energy and state of being.

And finally, to those of us who feel that we don’t have enough time in our day to meditate, relax. You can meditate for any reasonable length of time. In fact, you can even do one- minute meditations throughout the day, or even once a day, in order to help lower your stress, restore your balance and clear your thinking.

Bottom line – You can’t afford NOT to meditate simply due to the jump in productivity you will receive as a result of meditating.

You again?!

How do you like being greeted like that? Don’t take it wrong, I’m glad you showed up! In fact it says a lot about your heart and character, your desire to be present, and hunger for personal transformation – that is, making positive changes in your world.

The time you take to consistently, show up and start your day with intentional, focused mindfulness, presence and awareness is the most important ten minutes of your day. This sets the tone and direction for your next 24 hours, and the more you show up, and consistently, purposefully spend time meditating in Nature (so to speak), creates new neural pathways in the brain and helps you form new habits, that over time literally change you from the inside out.

This is so crucial in being able to handle tough situations and day-to-day stress and anxiety. In my meditation practice, I’ve noticed over time, when rough situations arise that normally would stress me out, now often feel a bit more removed and manageable, as if I am observing them from above, rather than in the middle of the smoke and fire of battle. I don’t tend to take things so personal. It’s a good feeling.

This is a result of growing as a part of a consistent meditation practice. It’s called personal transformation, and begins the minute you show up! So congratulations on doing something 99% of the world doesn’t do, and isn’t even aware of – being present.

Episode 77 - The 3 Soul Questions

(A Dialogue With the Universe)

“Your own reason is the voice of God himself which speaks to you and all mankind without an interpreter.”  ~ Ralph Waldo Emerson

It’s important to ask questions. There’s a scientific, psychological reason that we need to do this if we want to grow.

When you ask questions you set into motion the thought process of solving a problem. Like a dog chewing on a bone, the mind is constantly working on solving problems and answering questions. It’s what the brain was designed to do. That is why it is so important to ask the right questions,

Some questions are simple and have simple solutions:

“What am I having for dinner tonight?” Or “What time do I need to get the kids to their soccer game”?

But then there are the BIG Life Questions. The deep ones that, for one reason or another, we may tend to avoid.

As we go into this meditation we are going to ask The 3 Soul Questions…probably the most important questions you will ever ask yourself in this life.

So as we dive into today’s meditation I will help guide you into having a dialogue with the Universe, and then encourage you to simply Listen as you sit in silence and breathe. Don’t worry if no answer comes to you immediately. There is no need or place for anxiety here. The truest, deepest, most meaningful answers will come in time. You can rest assured in that.

In today’s meditation we ask The 3 Soul Questions:

“Who am I?”

“What do I want?”

“Why am I here?” 

(In other words, “What is my meaningful contribution to the Universe?  Why am I here?  How can I serve?”)

Don’t worry if the answers don’t come to you in this meditation.  Just ask the questions and allow them to sink deep within, trusting that your soul and the Universe, the Supreme Being, or your Creator, whatever you choose to call It, will work this out together. 

Remember, it is a dialogue.  Ask and then Listen.

Welcome to the Mountain!

Have you ever heard the term Quantum Creating?

It is what you and I are doing when we basically “visualize” something into existence.

What is Quantum Creating?

 Now don’t worry. We’re not jumping off the deep end here into Woo Woo Land. What I’m about to share here dates back to DeCartes, Sir Isaac Newton, Albert Einstein and Steven Hawking. It is so exciting to learn about the recent studies of what science has been discovering regarding the nature of reality.

 The evolution of the understanding of Quantum Creating has taken giant leaps within the last decade or so.

 You see, there is a Universe of infinite possibilities whereby we can create the world of our dreams.

 The concept is extremely deep, and yet quite simple.

 When we begin using our (subjective) mind to have an affect on our (objective) world, we are “Quantum Creating”. Where it really starts to get good is when you learn to focus on what you want, instead of what you don’t want.

 In his book “Breaking the Habit of Being Yourself” Dr. Joe Dispenza points out, “The observer effect in quantum physics states that where you direct your attention is where you place your energy.”

 And that means basically that you get what you re looking for.

 Do you see why just a little earlier I asked you to stop and focus your energy and attention on the natural world around you?

 When we begin to understand the science behind quantum creation and apply its truths to every area of our everyday lives, we almost immediately begin to see change for the good. That is, if we set our focus and intentions on “the good”.

Let’s take this into the world at hand. For instance, say you want to learn how to play a new instrument, lose a little weight, gain a little muscle tone, or even learn to lower your heart and respiratory rates a bit. There are measurable, definable actions you can take to create the end result you are looking for.

For most of us, the problem isn’t the one-time change. The problem is maintaining the change that gave us the positive results.

Why is this?

Dr. Dispenza posits that we can use our minds to create our reality. He says,

“Over time, (this could even be decades for many of us), our “mind-bodies” have created a chemical cocktail that is set and maintained by a complex system of neural pathways that are wiring and firing, without us having to even think about it.

This chemical cocktail is our “mind-body’s” normal state of being and makes us feel comfortable and familiar – at home – so to speak, even if it is a negative setting or unhealthy state of being.

Unhealthy states of being such as guilt, anger, fear and helplessness are all habits we have learned, owned, cultivated, allowed and maintained as a way of “being” and even identifying ourselves by. The ego loves these mindsets and will go to great lengths to hold onto them. Even if it means our long-range demise.

In Breaking the Habit of Being Yourself Dr. Joe Dispenza, discusses how Quantum Physics works. In the chapter called “The Quantum You”, he shares how, if you want to change yourself, you have to overcome what he calls the “Big Three”:

Your Environment Your Body, and Time

 He reassures us that “with willful attention, sincere appreciation of new knowledge, and repeated daily efforts, you can use your mind, as the observer, to collapse quantum particles and organize a vast number of subatomic waves of probability into a desired physical event called an experience in your life.” Now that is a big mouthful, but it basically means that in doing so you can influence the appearance of any possibility, or desired outcome you desire in life.

 Remember, these studies are backed by scientific facts and research that don’t have to be completely understood in order for them to work or be true, any more than you have to understand the law of gravity to keep from floating away. However, if you find this sort of information fascinating, or need a little more proof before being led down the garden path, I highly recommend you give it a read.

When discussing the environment Dr. Dispenza says that in order to make material a reality of our own choosing, or to “enter the field”, we have to enter a similar state. As a nature lover what better state can you imagine being in than one that is wild and natural and beautiful?

This is one of the main premises of Mountain Zen Den ~ Personal Development for Nature Lovers.

If you can attract what you want when you are in a state greater than your environment, why not place yourself in the greatest environment you can possibly think of? Nature.

Now I realize that most of us can’t just up and teleport to Glacier National Park, the Grand Canyon, the Redwood Forest, or a tropical coconut island filled with palm trees swaying in the gentle breeze framed by incredible sunny blue skies. That is where these meditations set to nature sounds come in. They are meant to help inspire and facilitate a relaxed, natural Theta and Delta state that will help create the desired changes in your brain that are necessary for you to slow down, destress, and visualize your ideal self and life.

Join us for today's meditation.

On my writing desk sits a plant I named Emerson. He’s just a little guy not even a foot tall, including his pot. He’s a Pachira aquatica, also known as the money tree, Guiana chestnut, or saba nut. Emerson comes from Miami, Florida, a place much warmer than where he now lives.

The two things I love most about him, (not trying to be sexist here, he could be a her, except I named him Emerson), is that, first of all, he has four miniature trunks that have started to be molded into a beautiful braid, ending in beautiful green lanceolate leaves that grow in clusters of 3 to 5 leaves per stem.

The second thing I love is that due to the fact that he is a tropical tree thriving in wetlands and swamps, he is virtually kill-proof – pretty much immune to over watering. These dudes love water so, if you’re like me, you don't have to worry about any over watering disorders you may have, due to the fact that you underwatered all the plants you tried to grow in the first half of your life.

The reason he sits on my desk is that he has a job; and that is to inspire me and help give me a “Nature Fix”. Especially on days like today when it’s literally 12 degrees outside and my dogs look at me like I suggested they jump off the deck of the Titanic when I open the door and ask them if they want to go for a walk.

Emerson sits on my desk next to the books that I am currently enjoying, and he doesn’t seem to mind when I touch his leaves whenever I have the impulse or need to get a little nature-fix.

We all need Nature. It’s just that some of us feel the need more urgently than others. If you are looking for a way to feel close to nature in the dead of winter, you might consider buying a few indoor plants and studying and learning more about them. (A favorite hobby of mine is growing and killing bonsai trees. Not that I particularly enjoy killing them, or purposely try to neglect them – in fact I love them and think that they are so inspiring and beautiful. It just seems that as a collective, most bonsais are really particular about their owners, and would rather commit suicide than put up with an ignorant and irregular watering schedule. Still, I do have a particularly good relationship with a large Juniper named Mr. Miaggi that has seemed pretty happy in our household for the past couple of years. So I haven’t completely given up hope yet for my life as a bonsai caretaker!)

Here are a few other ideas for getting your “Nature-fix” on a cold winter’s day –

(A few examples include – “The Nature Fix” by Florence Williams, “The Nature Principle” by Richard Louv, any book by Annie Dillard such as “Pilgrim at Tinker Creek”, and of course Henry David Thoreau’s brilliant contribution, “Walden”. Right now my wife and I are enjoying “The Dog Master” by Bruce Cameron, (the same guy who wrote “The Dog’s Purpose”. It takes you back in time to the first relationship between wolf and man, and how it evolved into the relationship we now enjoy with our canine companions. It’s a pretty coo read.

These are just a few suggestions for helping you get you Nature fix on days when you can’t get outdoors. Try being creative and come up with some ideas of your own. You’ll find it’s well worth the effort!

 No go get your "Nature Fix" for the day!

Happy New Year! Welcome back!

Yes, it’s been quite awhile since we last met here at Mountain Zen Den. And while a lot has happened, I’ll save some of the details for upcoming shows, but just so you know, all is well, we’re back and better than ever, broadcasting from the foot of the Rocky Mountains in beautiful snowy Colorado here on New Year’s Day.

I’ve heard from so many of you thanking us for creating this mindfulness in nature podcast. I really appreciate the gratitude you’ve expressed, and all the encouraging messages and stories about how you’ve been inspired by the meditations and insights offered here. I can’t tell you how much that means to me. Thank you!

For those of you who’ve been asking if we were going to be doing more shows? The answer is, Yes. We are picking up where we left off with even more of a focus on helping you tap into Nature for mindfulness and personal growth in your life – Naturally!

But first off, more than ever before, we really want to emphasize, inspire and encourage you to become the best version of yourself. Imagine what the world would look like, and how we could impact our families and friends, our community, our country and the planet if we all made the decision that in 2019 we would choose to become the best version of ourselves, whatever that was!

In his classic, “The Road Less Traveled”, psychiatrist and best-selling author M. Scott Peck opens with this enlightening statement –

“Life is difficult. This is a great truth. One of the greatest truths.”

Sounds discouraging doesn’t it? But he gives hope in the very next sentence.

“It is a great truth because once we truly see this truth, we transcend it.”

And that’s the point of today’s episode – transcending the difficult by purposeful decision making. Learning the difference between making Decisions vs. setting Goals. So let’s jump right in.

How do we transcend the road blocks, difficulties and tough situations that seem to suddenly appear once we have set a goal to be or accomplish something? Have you ever noticed that? This reality has caused millions to give up before they even start, or just as bad, to not set any goals at all.

But there’s good news. Rather than set a goal, why not make a decision?

Life coach and best-selling author Tony Robbins points out that “the minute you make a new decision, you set in motion a new cause, effect, direction, and destination for your life. You literally begin to change your life the moment you make a new decision.”

Whereas, on the other hand, New Year’s resolutions and goals have come to be associated with failure after the first month, week or even day after they have been made, a decision is a done deal when you have absolutely committed to achieving something. Once you’ve decided, truly decided, and are persistent and relentless in pursuing your decision, nothing can stand in your way.

So the question is, what do you want to do, achieve, learn, accomplish, experience or become in the New Year? In what areas do you want to grow?

Don’t be put off by this simple question. It doesn’t matter if you’re 12 or 102, we all have dreams and ideas of what we would like our ideal life to look like. The fact is, anything that is alive is either growing or dying.

As Wallace Wattles says in “The Science of Getting Rich”,

“Every living thing must continually seek for the enlargement of its life because life – in the mere act of living must increase itself.”

So with all of this in mind, let’s enter the first meditation of the new year with a passionate pursuit of growing to become the very best version of ourselves.

Mountain Sunrise...

“The goal of life is to make your heartbeat match the beat of the Universe, to match your nature with Nature.” ~ Joseph Campbell

There’s no denying it. One of the best qualities about Nature is its ability to inspire. Think about it. Things don’t inspire Nature. People don’t inspire Nature. We can affect and impact Nature, but all inspiration comes from the Design and the Designer. Not the other way around. It is the Original.

Why is this? Why are we so moved and potentially transformed by the natural world? What is it about Nature that is so stirring and uplifting…?

When you find yourself in a wild and beautiful, natural place like the Grand Canyon, Yosemite, Rocky Mountain National Park, the Napali coast of Kauai, or maybe even a wildlife preserve or national forest closest to your neck of the woods, you cannot help but find your mind and spirit elevated several notches higher than usual. It’s like the lid has been taken off of your old self, and you are able to see the world and the entire Universe for what it truly is – a place that has been designed for us in which to enjoy and grow in, and reach our full potential - an endless incubator of creativity and expansion, advancement and personal improvement.

If you find yourself drawn towards the healthy, inspiring, restorative benefits of God’s great creation, you’re not alone.

Here’s a reminder of a few well-known people down through the ages who were inspired by Nature – Aristotle, Isaac Newton, Thomas Jefferson, Ralph Waldo Emerson, Henry David Thoreau, John Muir, Teddy Roosevelt, Einstein, Darwin, Monet, Ansel Adams, Jacque Cousteau, John Denver, and even more recently writers and celebrities like Cheryl Strayed, Mariel Hemmingway and Oprah Winfrey.

Not only does Nature inspire people, but it has inspired inventions and architecture.

Some inventions inspired by Nature include –

Architectural wonders that have been inspired by Nature include –

If in your journey of personal development you find yourself in need of creative inspiration, rejuvenation and renewal, step outside. Get into the real world and find your center and inspiration once again.

Author, Catholic priest, cultural historian and ecotheologian Thomas Berry reminds us, “Our species once had two sources of inspiration and meaning - religion and the Universe, the natural world. But we have turned away from nature. The great work of the 21st century will be to reconnect to the natural world as a source of meaning.”

So glad you're here!  Join us for today's show and be Inspired by Nature...

“The greatest threat to our planet is the belief that someone else will save it.” ~ Robert Swan

Welcome to the Mountain…

Here at Mountain Zen Den, as a community, we’re all about living a beautiful, fully-present, healthy, natural (Nature-based) Lifestyle - not only getting back to the Earth, but giving back to the Earth as well. Nature is the most generous and giving friend when fully appreciated and taken good care of.

If you had your choice, would you rather live in a stagnant, man-made plastic world or a healthy, vibrant, clean and natural one?  Sort of a no-brainer, I know.

Astonishingly, we humans have become weapons of mass destruction.

Why do I bring this up right now?  Well, this Sunday, April 22nd is the 48th birthday of internationally celebrated Earth Day!

From the Earth Day 2018 website:

Plastic pollution is poisoning our oceans and land, injuring marine life, and affecting our health!

Help End Plastic Pollution by finding out how many plastic items you consume every year and make a PLEDGE to reduce the amount.

Earth Day 2018 is dedicated to providing the information and inspiration needed to fundamentally change human attitude and behavior about plastics.”

Here’s a few statistics to blow your mind and bring you up to date:

According to the American Museum of Natural History, since the first Earth Day in 1970, our population has doubled from 3.7 billion to nearly 8 billion people on the planet. We are emitting 2.4 times more CO2, causing temperatures to rise. Sea ice has melted 13.3% decline per decade causing sea levels to rise 10.8 cm higher worldwide.

Sadly, wild animal populations have shrunk – Land animals by 38%, marine animals by 36%, and fresh water animals by an alarming 81%! Since 1970, over 170 animal species have been declared extinct.

And we are currently losing over 15 billion trees each year.  That’s 56 acres of forest every minute!

But there’s hope.  On the flip side, in many ways our world has also changed for the better.

President Richard Nixon signed the clean air act in 1970.  Even as we’ve used 44% more energy, driven 184% more miles, and seen our economy grow 246%, key pollutants have decreased by a whopping 71%!

New cars, buses and truck are 99% cleaner. And unleaded gasoline means over 90% less lead in children’s blood since 1970. In 1972, the U.S. banned the chemical insecticide DDT. Since then bald eagles have returned from the brink of extinction.

In 1987, the world banned CFCs, (Chlorofluorocarbons used in aerosol sprays), which were depleting Earth’s ozone layer.  As a result, ozone-depleting emissions are now down 98%, and the ozone layer has stabilized and begun to recover, preventing an estimated 2 million skin cancers per year.

And finally, in 2015, 197 countries agreed to dramatically reduce CO2 emissions, and the ozone layer is projected to return to 1980 levels by 2050 – 2070.  Each year more than 1 billion people participate in Earth Day activities.

First of all, as a committed and mindful “Citizen Naturalist”, that is, one who cares about Nature and preserving and protecting our planet, we can educate ourselves. Found in the show notes to episode is a link to the Earth Day website where you can sign up, make a pledge and participate in the Earth Day activities taking place in and around your community.

As an individual, you can learn about and act to end plastic pollution, one of the most important environmental problems facing us today.  Plastics are not only destroying the beauty and aesthetics of our planet, but they are killing the wildlife as well.  This is due mainly to the fact that they are un-biodegradable by nature, creating challenges for properly discarding them.

But disposing of plastic isn’t the only issue.  The production of plastic, which is a petroleum product, releases harmful gas emissions into the environment including carbon monoxide, hydrogen sulfide, ozone, benzene and methane.  Sounds like the makings for a terrifying SyFy thriller on a world gone bad!  I’m telling you, the problem is huge!

“But plastic makes our lives so convenient!” someone might say.  I’m glad you brought this up.  You are here today because you are a mindful, nature-loving person, who cares about little things like the natural world around us.  Rather than take the time in this show to explain what you can do as a concerned citizen of planet Earth, we’re just going to send you to the show notes for today’s show (found below), have you click on the link provided there for Earth Day 2018.  Or you can just go to www.earthday.org.

Also, you can share this podcast with everyone you know…

Yes, we’ve got work to do, but we also have something to celebrate today!  We are more aware than we were in the past, and awareness mixed with mindfulness leads to a better world for all of us. 

Until next time, Happy Earth Day to you!

“We can never have enough of Nature.” ~ Henry David Thoreau

Welcome to Day 21!

If you've been following along, congratulations, you did it!

For the past 3 weeks we have been on a journey of discovery; one of mindfulness, inner peace, personal growth, and health and well-being through time spent in and with Nature.

This is only the beginning. The purpose of this 21-Day Challenge has been to encourage you to create a new habit of getting outside everyday, viewing the natural world through new eyes. You’ve learned to daily cultivate “Beginner’s Mind” for the purpose of renewing your outlook and restoring your soul.

Hopefully it has helped open your eyes to some things you may not have noticed before and given you fresh perspective on life and the natural world around you -a world full of life and hope, inspiration and encouragement, beauty, and limitless possibilities!

If you weren’t already, perhaps without realizing it, you are becoming a mindful "Citizen Naturalist". I kind of like that term. It means that you love nature, care about the planet, and are actively looking for opportunities to take personal action to protect and participate in nature.

You tend to do things like join organizations like the World Wildlife Federation, the Sierra Club or the Rocky Mountain Conservancy. Whenever possible you walk or bike rather than taking the car. You recycle, have bird-feeders in your yard and may even participate in the Audubon Christmas Bird Count. Basically, you’re a passionate fanatic about Nature! Great! Me too!

So other than that, what does a day in the life of a Mindful "Citizen Naturalist" look like?

If you’ve been following the challenge on a daily basis, you pretty much already know! Here is a general outline of what that life may look like. (Yours may differ a bit, but the principles remain the same).

What a world we get to live this life in! Planet Earth = Planet Wow! ~ providing everything you need to live a happy, healthy, successful, joy-filled life…

One more thing. You are committed to spending more time outside, and this is fantastic, but there is also a place for bringing the outside inside. For the full Nature effect, it’s good to surround yourself with signs and symbols and reminders of Nature, and things that lift your spirit in your home and work settings as much as possible. Creating your own Nature Zen Den ~ a place where you can go for meditation, stillness, thoughtful reflection, inner healing and exercise or yoga.

If possible, find a place in your home and/or workspace where you can get a little privacy and create a sanctuary of beauty and tranquil simplicity. It should be a place where you can’t wait to go to read and relax, meditate, and just breathe and be…

Set it up so that it brings you a sense of peace, filled with natural things like plants, flowers, stones, pine cones, nature-scented candles, and even a water fountain. It should have plenty of natural light and, again if possible, the ability to open the windows or doors as much to let in fresh air and even birdsong if you are fortunate enough to host wildlife in your yard or neighborhood. You may also want to include a Bluetooth device or stereo system so you can play nature sounds or your favorite meditation music.

One of my all-time favorite living things to include in my nature zen den is bonsai trees! These living works of art provide so much joy and pleasure and help you stay present because they are generally sensitive and respond to TLC and daily light watering, trimming etc.

You can check out our website for resources and more ideas on setting up your own Nature meditation space at Mountain Zen Den's Shop page.

Between getting outside on a daily basis, and having this indoor retreat center in your home and place of work where you can go for meditation and relaxation, your life will be set up for amazing success in dealing with stress and challenges, and just being overall healthier physically, mentally and emotionally.

That’s it! Get outside again today for the sheer joy of it!

But don’t stop there!I encourage you to keep on keeping on because there’s a whole Universe out there awaiting you with open arms, filled with wonders and beauty and blessings galore!

Meet you on the trail!

Checklist for Day 21

☐ MEDITATION: Day 21 – “A Day in the Life of a Mindful ‘Citizen Naturalist’” (Listen on iTunes or here at Mountain Zen Den.)

☐ NATURE WALK: Enjoy 20 minutes in Nature today as a mindful Citizen Naturalist.

☐ JOURNAL: What did you discover as a result of taking the 21-Day Nature Challenge? How will you continue the habit of spending mindful time in Nature for inner peace and personal growth?

☐ Email us at Mountain Zen Den and share your experience for a chance to win a free Mountain Zen Den T-shirt! What did you like best about the program? What could we do differently to improve it for future 21-Day Nature Challenges?

Thanks again!

Brett & Melissa

“Abundance is not something we acquire.  It is something we tune into." ~ Wayne Dyer

“Today’s show is brought to you by Nature - kid-tested, mother approved!”

Welcome to Day 20!

How would you like to have a limitless supply of energy and abundance?

Guess what?  Nature is its own natural resource with a limitless supply of energy and abundance!  Who knew?!

Think about it.  Solar power, wind and water, coal, wood, petroleum, all provide incredible sustainable, and renewable sources of energy.  Shoot, you can make a battery out of a potato!

And when you look at the planet, in spite of the way we treat it, yields an abundance of fruits and vegetables, grains and nuts and dairy and meat sources.  Natural resources abound on this planet!

The way the Universe, and our world in particular, has been designed, it has everything it needs to stay in perpetual motion, providing all food and water, fresh flowing air with oxygen regeneration…if we would just learn to work with it and not against it.

It’s been said that if we covered 9% of the world’s ocean surface with macro-algae (seaweed forests), we could produce huge amounts of biomethane (also known as “green gas”) that would be enough to replace all of today’s needs in fossil fuel energy, while removing 53 billion tons of CO2 per year from the atmosphere, restoring it to its pre-industrial levels, while increasing sustainable fish production.

Also, if we could capture just 0.1% of the ocean’s kinetic energy caused by tides, we could satisfy the current global energy demands 5 times over!

On a more personal level, Tony Robbins has said, “Where focus goes energy flows.”  And to that I say, “Amen!”, especially when our focus is on Nature.

You have to admit, when you sit around all day on the couch just watching TV or reading Marvel comics magazines, you begin to feel drained, listless and exhausted; especially if you’re dealing with stress, extraordinary difficulties in life, and feelings of depression - Your boyfriend dumped you, your dog has the measles, and you had to turn away the pizza delivery guy because you didn’t have enough of a balance on your 4th credit card…

It’s hard to motivate yourself to get up and do something, anything to change your situation and your dismal outlook under these circumstances.

But in those times when you do find it hard to pump yourself up and stop lazing around, that’s exactly what you need to do!  Get your butt up off of the couch and get outdoors!  The fresh air, exercise and reminders of beauty and abundance will give you the Vitamin N you need to recover from your self-imposed nature deficiency.

I could say more but I think you get the idea.  Instead of sitting here wasting your time by making you listen to me talk about getting outside, go get outside!

I’m right here behind you…someone’s gotta shut the door! :)

Checklist for Day 20

☐ MEDITATION: Day 20 – “Energy & Abundance"

☐ NATURE WALK: Lift your head, put your shoulders back and get outside for at least 20 minutes, raising your levels of awareness of all the energy and abundance available to you on the planet!

☐ JOURNAL: What energizes you?  What reminders of Nature's abundance did you witness today?  What are you most grateful for?

“If your mind is still… you can sense the peace that emanates from the earth.” ~ Eckhart Tolle​

Welcome to Day 19 ~ Tranquility

Here at Mountain Zen Den we are on a quest for love and simplicity, joy and tranquility, and energy and abundance through Nature.

Each of these gifts can be found separately and together, as we seek to stay mindful, dwelling in the present moment. You don’t always have to be out in nature to be present.  But Nature is an amazing catalyst for presence.  Presence is the place that is always with us.

And it is what we are on a quest for today, and everyday that we choose to bring our “A Game”, and be the best we that we can be!

You know you can find a state of peace and tranquility whenever you want it.  Inner tranquility has little to do with your outer surroundings.  Inner tranquility is about your personal state of being.  However, you need to practice and create this state of being on a regular basis so that you can access it any time you feel anxious or overwhelmed no matter where you are.

I love creating memories in beautiful places that I can return to whenever I feel the need for peace and solitude.

Yesterday, about an hour before sunset, Melissa and I took a wonder-filled hike along a scenic rocky ridge that cradled a blissful mountain lake. The temperature was perfect for trekking, and the light and luminous clouds reflecting in the water created a heavenly, surreal setting. There was not another living soul to be found, and our hearts were light and full of joy. We could feel the burdens of the day slide down the hillside into the welcoming water below.

As the sun slowly sank into the mountains on the other side of the lake, the wind picked up a notch, whispering through the scraggly ponderosa on the crest of the ridge. We both fell into a dreamlike state and the tranquility in this place was palpable. We took a seat on a comfortable rock and just absorbed the stillness of the last dying rays of the day.

This is what we call a "Matterday", and is a moment we will always be able to remember and access in times of stress; a tool to be used for finding and practicing presence.

James Allen said, “The more tranquil a man becomes, the greater is his success, his influence, his power for good.  Calmness of mind is one of the beautiful jewels of wisdom.”

Take a couple of deep, restorative breaths and enjoy the next few minutes in a state of serenity and tranquility deep within your spirit today.

Hold on to this feeling as you go about your business today, seeking mindfulness and tranquility of spirit.

Checklist for Day 19

☐ MEDITATION:Day 19 – “Tranquility”

☐ NATURE WALK: In your 20 plus minutes spent outside today, set an intention that you will find and create moments of tranquility that you can store in your heart to access under times of stress and anxiousness.Find a place in Nature that gives you a sense of peace and calm, and just stay there a while enjoying the serenity of the moment.

☐ JOURNAL: What places and memories bring back the deepest sense of tranquility to your heart?What are you most grateful for today?

If you've been hanging with us on the 21-Day Nature Challenge, thank you!   We have just 2 more days to go! 

Enjoy your tranquility and we'll see you back here tomorrow...

“The present moment is filled with joy and happiness. If you are attentive you will see it.” ~ Thich Naht Hanh

Welcome to Day 18!

How are you doing today? Is your life going the way you want it to? Are you finding joy in the moment? Or are you wishing you could be a little happier and a little more joyful?

Joy is found in the simplest of things, a beautiful sunrise or sunset, a rushing river or a sweetly babbling brook, dew on the grass in a meadow where a deer and her newborn fawn are grazing, or the dazzling white snow on a majestic mountaintop. Joy comes in all shapes and sizes, colors and flavors, but the most important thing about joy is that it can be found at anytime, anywhere, and by anyone; even animals wild and domestic.

Here in the Rocky Mountains I’ve witnessed elk calves, and even grown bull elk playing and skipping and jumping, and rolling and splashing and pawing in puddles and glacier melt just for the joy of it. Our horses rear up and start chasing each other in a mad dash of joy, for seemingly no other reason than for sheer joy.

You can analyze it and talk about it, but until you’ve experienced it, joy is actually difficult to grasp in tangible terms. More than a mere feeling, it involves a sense of well-being and that all is right with the world. Working closely in conjunction with faith, joy believes that ultimately in the end, everything will turn out the way it should. And yet, joy doesn’t really involve deep thoughts at all…it just is.

As Thich Naht Hanh points out, joy is found in the present moment. Spending that present moment in our natural environment, out in nature is the surest way to go directly to the source and find joy almost instantly.It is a direct hit to the soul.

I believe this is one reason we love to go camping or vacationing in the mountains or at the ocean or seaside. In these places joy is always so readily available, not just because of the place we are in, but due to the fact that when we are there, we can look past the circumstances of our lives and live in the moment. Here, joy just naturally bubbles to the top, reassuring us that it has always been there deep inside. It’s just a part of who we are and how we were made.

One of my fondest memories is helping my grandmother pick grapes and blackberries, raspberries and string beans from her simple, home-grown garden in West Virginia. I remember helping her snap the string beans in half and get them ready for cooking. Something about the sensory experience, smelling the fresh-hoed dirt and fresh earthy vegetables; getting the juice from the berries all over my hands and mouth; hearing the crisp snap of the green beans as we broke them in half and placed them in a pile to be cooked. Even just the simple memory of it brings a smile to my face and places me back in the moment of joy as if it were just yesterday.

Playing king of the hill, climbing construction dirt mounds, throwing dirt clods and watching them “poof” in a puff of smoke as they hit their target, climbing saplings as high as we could and bending them over and riding them back down to the ground far below, jumping on the trampoline, collecting spiders and fireflies in jars, scavenger hunts, hide and seek, freeze tag, red rover, steal the bacon, sardines, eye spy, and capture the flag were among my favorite games to play outside as a kid.

Swimming in the Great Cacapon River in West Virginia, camping, hiking, caving, canoeing and kayaking… all of these filled me with a sense of joy and wonder and exhilaration!

Is this bringing back any memories for you? Can you feel the joy of those memories well up from deep inside?

Not only is joy accessible in the doing, but in the recalling of memories.

I don’t know about you, but I’m thinking it’s time to get outside and make some new memories out in the wild, wonderful world of Nature.

So hit the trail today and just have fun!

Checklist for Day 18

☐ MEDITATION:Day 18 – “Joy" (Playing in Nature) (You can listen to this meditation on iTunes or here at Mountain Zen Den.)

☐ NATURE WALK: 20 minutes walking, running, skipping, jumping, playing. Search for joy in the present moment. Find joy in everything.

☐ JOURNAL: Spend a few minutes writing about your favorite joy memories as a kid. What brings you the most joy these days? What joyful moments are you most grateful for today?

Post your pictures, experiences, observations and questions, and share them on our 21-Day Nature Challenge Facebook Community Group page.

See you back here tomorrow!

"Simplicity is the law of nature for men as well as for flowers." ~ Henry David Thoreau

Welcome to Day 17!

So much of our lives are wrapped up in looking for things or other people to make us happy.

We are always on the “hunt” for the next quick fix. And as we lose our souls in pursuit of more, we become more and more dissatisfied, and even miserable with what we do have, and especially with what we think we don’t have. It becomes an addiction, and in today’s modern culture we are encouraged to maintain the addiction through information and technology. We’ve lost the path to the simple.

For me one of the biggest draws to spending time in Nature is that it is a return to simplicity. Life can be so busy and full of difficulties, demands and daily challenges. For some reason, in our quest for variety and adventure, maybe out of boredom and the pursuit of the hunt, it seems our natural tendency at times is to make it even more burdensome and complex.

This is when it becomes important to take our cues from Mother Nature.

Simplicity can be found everywhere in the natural world. The seasons come and go with amazing regularity. You can count on it. Winter turns to spring, spring blossoms into summer, summer gives way to the fall, and fall passes into winter, as the cycle starts all over again.

You plant a seed and the seed grows, bearing fruit. Rain waters the earth giving life to its plants, and to every living creature. The wind blows through the grass on the prairies as well as through the pine boughs in the mountain forest. The tide comes in and goes out again. The sun rises and sets, and rises again. All living things are born, live, and die, and give way to more life.

If we slow down enough to notice, we will find that there is such beauty in this simplicity. If it wasn’t for the beauty we might miss the events and the lessons they bring entirely.

Today’s Nature Challenge is a call to return to simplicity. As you go about your day, take a close look at the things you do, own or are pursuing, and ask this simple question:

If it doesn’t, get rid of it!

Simple, huh?

By the way, this goes for your thoughts and philosophy of life as well. In fact, it will definitely shape your philosophy of life.

If you find it somewhat difficult to go through this sort of clutter-cleanse, just know that you are not alone. My wife and I recently ordered a small dumpster and filled it three times before and after the holidays, trying to lighten the load in our backyard and basement. It was hard work, but it felt so good! And truth be told, we have so much more to go through and get rid of! I’m telling you, it’s kind of embarrassing to admit, but it’s true!

Remember, it’s not about getting rid of stuff, it’s about getting rid of stuff that has no value to you and that is weighing you down. As you discard, your burden will be lifted, and your heart will become lighter and lighter, bringing you closer to the life you’ve always wanted… a life of simplicity.

These are just some things to keep in mind as you get outside today to enjoy your nature time. So get out there and seek and celebrate the gift of simplicity...

Checklist for Day 17!

☐ MEDITATION Day 17 – “Simplicity” active meditation. Keep in mind that you should not be substituting this active meditation for at least five minutes of mindfulness meditation, either on your own or with a guided meditation. (You can revisit a Mountain Zen Den Podcast episode for a simple “guided” meditation – Episode 3 “Be the Mountain”, Episode 6 “The Art of Slowing Down”, or Episode 61 “Just Breathe”, are all excellent choices for a simple meditation.) (Be sure to listen to this meditation on iTunes or here at Mountain Zen Den.)

☐ NATURE WALK: 20 minutes of mindful walking outdoors, with the intent to simplify your life, both externally and internally.

☐ JOURNAL: What are some ways you can simplify your life today? What can you get rid of that doesn’t add value to your life, or bring you joy?

☐ Extra Credit: Get rid of something today that does not add value or joy to your life. Celebrate the “cleanse”, and the life of simplicity that comes as a result!

That's it! See ya again tomorrow!

You can post your pictures, experiences, observations and questions, and share them on our 21-Day Nature Challenge Facebook Community Group page. Thank you!

“Nature calls us to care.” ~ Forest Whitman “If I become the vibrational frequency of love, harmony, peace, and I’m radiating that, it’s going to show up in my life.” ~ Michael Bernard Beckwith

Welcome to Day 16!

Here at Mountain Zen Den we talk a lot about tapping into Nature for mindfulness and personal growth. But what does that really mean?

Personal development involves seeking our deeper, truer selves and becoming the best “You” that you can be.  It means becoming a more authentic and caring individual. One who gives more than he takes. One that others are drawn to because they find wisdom, compassion and empathy in their presence. One whose heart’s desire is to help make the world a better, more beautiful place.

You’d be hard pressed to find a spiritual leader, or wise and caring person who was not deeply rooted to Nature. Nature has been called, “God’s other book”, and many naturalists such as John Muir have regularly gone to the mountains to commune with their Creator.

And while it would be easy to argue that Nature is amoral, meaning that it does not intentionally choose “right” or “wrong’, “good” or “bad”, “love” or “hate”, Nature does have the capability of inspiring and humbling us to be kinder, more caring, gentle and yes, more loving.

The opposite of love is not hate, it’s indifference. It is not caring.

In its huge, limitless vastness, wonderful mystery, and unpredictable consistency, Nature offers hope and beauty and light.Through love and respect and admiration of its perfect simplicity and majestic grandeur, it calls us to care; to love and preserve and protect.

This deep love and respect can be nurtured and strengthened, shared and passed on, paid forward if you will, as a result of time spent in God’s great natural world; the original world that existed before man ever took his first step.

Everything we do echoes through eternity…There is a ripple effect that begins with you and me and the choices we make every day.

Today as you venture out into the big, beautiful world on the other side of your doorstep, try spending some quiet time alone, knowing that Nature helps us rise above the clouds of confusion and insignificance that getting caught up in our lowly man-made world entangles us in. Resolve to be a little more reflective and thoughtful than usual. This intention allows us the ability to look deeper, and work on ourselves in a joyful and freeing way; to become more loving.

Michael Bernard Beckwith says, “You have to embrace yourself, you have to forgive yourself, you have to love yourself. And when you can fall in love with yourself and like yourself, now you can be with others.” This embracing begins in stillness, and is greatly enhanced in the natural world.

To find and understand true love, try looking a little deeper and reflect on the meaning and purpose behind all the beauty and patterns and designs found in Nature in the first place.

Where there’s a design, there’s a Designer. I’m just saying.

We’re not here to hound and pound on religion or religious views. There are plenty of other places where you can find that. We’re just here to point to the design and let your heart open to all that follows; to affirm truth wherever it may be found.

May you find and feel signs of love in your wild wanderings today…

Checklist for Day 16

☐ MEDITATION:Day 16 – “Living Love” active meditation (Be sure to listen to this active meditation on iTunes or here at Mountain Zen.)

☐ NATURE WALK: Spend 20 minutes in Nature being a little more thoughtful and reflective.Ask, “How has the world around me made me a better person? How can I be a kinder, more thoughtful and caring friend/father/mother/family member/neighbor/ co-worker/human being? How can I make the world around me a better place?”

☐ JOURNAL: Share any insights that may have come to you, and especially what you are most grateful for today.

Be sure to share your pictures, experiences, observations and questions on our 21-Day Nature Challenge Facebook Community Group page.

“Walking is the best possible exercise. Habituate yourself to walk very far. ~ Thomas Jefferson

Welcome to Day 15!  Walking for Your Life! (Nature for the Health of It)

Let’s talk about something we have been doing since we were toddlers; something so ordinary, so seemingly unremarkable and ordinary that we daily take it for granted.

Walking.

When was the last time you thought, “Ok, I’m going to stand up now and walk over to the kitchen sink… Now I’m going to walk over to get my car keys and then walk to the car.”?

It’s almost like breathing, (whose importance we daily need to be reminded of as well). Unless you've been in an accident, or are in some sort of physical rehabilitation, you probably just don’t ever think about it.

Pretty much since the day we first learned how to walk as bambinos, we stopped noticing the fact that we were actually doing it, and just did it! And did it, and did it, and did it… sometimes to our parents' chagrin, but nevertheless invoking their pride and satisfaction as well.

I have a friend who would laugh and laugh when his niece first learned to walk, as she held both her arms high in the air for balance, admittedly looking like an adorable little ape, proud of her progress. Just as she would get going and seemed to be achieving her balance, he would gently trip her from behind, causing her to fall onto the carpet, making her have to start all over again. She never got hurt or cried, but would just get a determined look on her face, pull herself up and start the process all over.

I’m sure there’s some life lesson in there somewhere, but my real point in telling you is because I thought it was mildly cruel and hilarious to watch!

Walking is one of the most underappreciated gifts known to man, but walking in Nature is even less valued and acknowledged in our society.

Not only does walking in the wild calm our minds, help relieve stress, and give us an emotional connection to the living world, it actually is good for our health!

Imagine that!

A good brisk, or even moderate walk outside does so many amazing things for the health of our bodies. It helps develop our cardio muscles and improve circulation pumping life-giving blood throughout our bodies, provides fresh oxygen for our respiratory system, boosts our immune system, assists in the production of the vitamin D hormone which is good for our skin and bones, cell growth and even reduction in inflammation.

In addition, hiking, strolling and ambling in the great outdoors is beneficial for getting and staying in shape, building and maintaining muscles, and aiding in the maintenance of balance, and of a healthy nervous system.

And don’t forget, every area of our being is affected by every other area. We are spiritual beings, with thoughts and emotions, living in physical bodies. When we neglect our health, we neglect our whole beings.

They say that sitting is the new smoking. Well how about cutting back to just a pack a day and getting outside for the health of it?

For today’s outdoor activity we are going to step up the pace a bit! There is a place for thoughtful meandering, gentle strolls and slow, purposeful walking meditations. I hope you’ve been getting a lot of that in these past two weeks. If not, there’s still plenty of time to do it.

But today, we are going to get our blood pumping a bit more than usual, (if high energy physical activity is not a part of your normal routine). We’re going to get a decent cardio work out in the great outdoors! That’s why it’s called a work “out”. We’re going to do it outside. It’s going to feel a little more like a challenge than what we’ve done so far. We are going to get our blood pumping a do a little “green” exercise, outside of the four walls.

There are so many more benefits to exercising in a natural environment versus a gym.

First of all, there are way less germs and lots more room and fresh air! Exercise equipment has been designed to make it easier for the human body to perform routine exercises. There is no muscle confusion, and after a short time, unless you are using a wide variety of different machines, only the same few muscles are getting a workout. Even then, the different angles and elevation changes found on the trail help challenge your balance and give every part of the muscle a chance to get a decent workout.

There’s also a lower perceived exertion to outdoor exercise, (meaning, you work out longer without even realizing it), and it’s much more appealing than walking or running on a boring old treadmill. And on top of everything else, it’s free!

So what are you waiting for? Head out the door, (mindfully, enjoying everything there is to enjoy in Nature), while walking or running as if your very life depends on it! Because it does…

Thomas Jefferson, who was quite the naturalist said, “Walking is the best possible exercise. Habituate yourself to walk very far”. Great advice!

Today, go fast and far my friend…

Checklist for Day 15

☐ MEDITATION: Day 15 – “Walking for Your Life” (You can listen to this active meditation on iTunes or here at Mountain Zen Den.)

☐ NATURE WALK: 20 minutes walking or running 10% faster than usual.

☐ JOURNAL: Skip the journal and get a little more exercise today. Who knows, you may just end up loving it and doing it a whole lot more! (If you really feel like journaling you can write about your experience today as well).

Post your pictures, experiences, comments, etc. on our 21-Day Nature Challenge Facebook Community Group page.

“Study nature, love nature, stay close to nature.It will never fail you.” ~ Frank Lloyd Wright

Welcome to Day 14!

There’s a good chance that if you’re here today, it’s because you are a passionate nature-lover.

There is just something about wilderness and wildlife that draws you. It calls to your spirit deep within and won’t let go. Its beauties and wonders are a part of your deepest self, who you are at your very core. You have a hunger for “green” knowledge, and can’t get enough.

In general, the more time we spend in Nature, the more we want to know and understand about the natural world and how it works. And the more we learn, the more we fall in love with her.

There is such a depth to the character and essence of all things wild… so many wonderful aspects to fall in love with, and activities to study, improve on, and enjoy in the great outdoors. The introduction and awareness of these fields of studies can, and usually do, turn into lifelong hobbies, (and even sometimes businesses) for ardent nature-lovers and “naturepreneurs”.

Here are just a few reminders and options, from A to Z of things to study and learn more about in our big, beautiful, natural Universe –

Astronomy, biology, botany, ecology, entomology (the study of insects), environmentalism, farming, gardening, geology, herbology, herpetology, (the study of snakes), ichthyology (the study of fish), lepidopterology (the study of moths & butterflies), ornithology (the study of birds), and zoology.

And then of course there are numerous ways to improve and learn more about things like camping, hiking, fly-fishing, nature journaling, nature photography and nearly every other activity you can think of that can be done outside.

Just reading this list gets my juices going, and makes we want to get outdoors with a couple of good books and learn and study more!

Is it just me, or do you feel that way too? If you answered “Yes!”, then you’re going to love today’s Nature Challenge!

I hope that maybe today’s challenge will spark and awaken, or feed a desire, and encourage you to delve a little deeper in the study of an area, (or areas) of nature that naturally draw you, and speak to your heart.  For many, these would be some of the things that drew you to Nature in the first place.

Get outside with your wild self today and make it a point get in touch with your inner Audubon, Muir, Newton, Darwin, or even Steve Irwin, and become an explorer; the kind you were when you were a child, only now, with the added benefit of wisdom and tenacity.

Ask questions, and seek answers by making intelligent observations and then noting them in your journal.

This is another form of mindfulness; an awareness of the natural environment where you live.

For a list of suggested resources, you can go to the Resource page on our website and find a few recommended books, podcasts and websites to help you get started, and keep you going on your own personal Nature journey.

Now go get ‘em Tiger or Tigress and remember…it’s a wild world!

Checklist for Day 14

☐ MEDITATION:Day 14 – “Growing Your Nature Knowledge” (You can listen to this meditation on iTunes or here at Mountain Zen Den.)

☐ NATURE WALK: 20 outdoors being curious about everything.Ask questions and make it a point to seek out and learn more about the natural world around you.

☐ JOURNAL: What new, interesting and fascinating things did you discover or learn today?

☐ Extra Credit: Go to a library, Google, YouTube, listen to a TedTalks or podcast on something you are curious about in nature and grow your knowledge a bit deeper this week.

That’s a wrap for today! Go learn something amazing and we’ll see you back here tomorrow!

We'd love to see your pictures, experiences,comments, etc. on our 21-Day Nature Challenge Facebook Community Group page.

“If you truly love nature, you will find beauty everywhere.” ~ Vincent van Gogh

Welcome to Day 13!

Hello fellow Nature-lover, have you had your “Nature Fix” today?

We all need it. It is our cure for stress, anxiety, boredom, and even high blood pressure and other health issues. It’s our nourishment for the soul, and has even been described as “Vitamin N”.

Probably one of the most obvious things we all love about Nature though, is its indisputable beauty.

We love to drive, hike and camp near majestic, breath-taking mountain scenery and ocean seascapes, glorious sunrises and sunsets, and fascinating, beautiful wild creatures. Artists love to sketch, paint and photograph gorgeous natural scenes, and we love to buy them and hang them on our walls.

The beauty found in nature has a soothing effect on the soul, reminding us that there is an eternal quality deep within us that longs for attractive symmetry, glorious splendor, stunning views and natural heart appeal.

It’s easy to see why millions and millions of people make annual vacations by the ocean, and visit wondrous places Yellowstone, Yosemite, Rocky Mountain National Park and the Great Smoky Mountains. The appeal is obvious. But how often do we stop and think of the beauty right in our local neighborhoods, and even right in our own backyard?

Sure, there is a difference between the Grand Canyon and the grand little park down the street, but that simple little place displays its own kind of beauty. What we’re talking about here is the ability to see beauty in everything.

The first place to start, even before you step outside your door, is to begin with “Presence”.

When you are living in the moment, slowing down enough to actually take notice, it’s easy to find beauty in the simple things all around you; the shape of a tree, the opening of a flower’s petals, the dancing shadows and sunlight on the greenery in the forest, the intense color of the heavens, the breath of the wind through the tall grasses and weeds in the field, the reflection of the sky and landscape on a still body of water – and even that little weed determined to grow through the crack in the sidewalk.

If beauty truly is in the eye of the beholder, then it’s up to us to train our eyes, and develop a sense of appreciation for the aesthetic qualities of life in the natural world we live in.

Part of the joy of self-development and personal growth is getting to know ourselves better; our likes and dislikes. The things that speak to us. Our favorites. We don’t all have the same favorite color, or love the beach or want to vacation in the mountains. But we would all agree that we all love and appreciate beauty.

When we slow down enough to become present and embrace not only to the moment, but the place we are in as well, we make room for creating more moments. It is in these moments that we begin to take notice of the details around us, and develop an appreciation and gratitude for the new beauties we suddenly see; things we hadn’t really noticed before.

In the process of doing this, I have found myself many times saying things like, “I never noticed that before”, or “Wow, that is amazing! Look at the incredible variety of greens in that field!”  Suddenly there was a new-found joy in the simple, and a respect for the seemingly mundane.

Suddenly, beauty could be found everywhere...

So for today’s adventure in Nature, your mission and goal is to search for and identify what you would call beautiful. The word beauty is sort of like the word love. I love my wife, but I also love my dog. I love pizza and I also love to hike in the mountains.

You see what I mean? Something doesn’t have to be stunning or breath-taking in order to be considered beautiful. Beauty can be small and simple like a butterfly or a buttercup. Or it can be grand and majestic, like a 14,000-foot snow-capped mountain, or a dreamy sunset on the pacific in Hawaii.

So head outside right now and find your beautiful! I think you’ll encounter at least one surprise in your journey today!

Enjoy!

Checklist for Day 13

☐ MEDITATION:Day 13 – “Finding Beauty in Everything” (Be sure to listen to this active meditation on iTunes or here at Mountain Zen.)

☐ NATURE WALK: 20 minutes searching for beauty in everything.

☐ JOURNAL: What beautiful surprises are you most grateful for today?

 “Plant seeds of happiness, hope, success and love; it will come back to you in abundance.This is the law of nature.” ~ Steve Maraboli

Welcome to Day 12!

At times, the world can seem like a dark and hopeless place. Long, black nights, and seemingly endless winters can challenge our faith. Droughts crack the earth and wither our hearts. Storms can dampen our spirits, lightning strikes, and harsh and chilling winds can feel cruel, making life miserable and almost unbearable.

It’s these sinister, and less desirable experiences in nature that can make a person want to avoid ever going outside, being exposed to the unfriendly elements and environment. Add the gamut of health and life-threatening risks, dangers and annoyances such as ticks, flies, wasps and mosquitoes, spiders, snakes, poison ivy, too much exposure to the cancer-inducing rays of the sun, as well as lions and tigers and bears, oh my!

After reading or hearing this foreboding list, one wonders why anyone would ever willingly subject themselves to this menacing world by stepping outside their front door, just knowing the big bad wolf is ready to huff and puff and blow down your house.

But as you know, there is another side to the natural world. Hope and new life can be found in this same scary, wild, wonderful world.

One of the myriad blessings Nature offers is that everywhere you look you can see signs of life, resurrection and renewal. Hope. Encouragement.

The long, dreary winters are replaced by “re-greening” of the grass in the spring, where seasonal weather patterns renew and restore, bringing life-giving water to roots and shoots… especially in places like the American West where the terrain is naturally dry for long periods of time.

Hope lies dormant, awaiting an awakening in the budding of the trees and blooming of the flowers.  New shoots and runners spring from ivy and other plants. Birds, squirrels and other small animals build nests and perform beautiful and complex mating rituals. Caterpillars turn into butterflies. Bees busily buzz, pollinating fragrant flowers and manufacturing sweet honey. Ants wait for just the right picnickers to come by and drop some bread crumbs or a potato chip, to take home for their own private picnics inside their ant hills.  And the cycle of life goes on...

The sun rises every morning bringing light and warmth to a new day.  And the night offers a whole new world of intriguing sounds and soft and delicate lights, ranging from moonlight to starlight, to fluorescent plankton, to lightning bugs and glow worms.

The signs of hope and renewal are everywhere.  We need only open our eyes and ears and hearts to see and receive them.  Hope springs eternal in the gift of Nature.

Today you are to go find it, and simply bring it back in your heart in the form of gratitude.

This is your challenge. This is your blessing…

Enjoy!

☐ MEDITATION: Day 12 – “Signs of Life (Finding Hope in Nature)” (Breathing Meditation) (You can listen to this meditation on iTunes or here at Mountain Zen Den.)

☐ NATURE WALK: Spend your 20 minutes outside looking for as many signs of life in nature as you possibly can.

☐ JOURNAL: List theses signs and tell why you are grateful for them.

Be sure to post your pictures, experiences, observations on hope, etc. and share them on our 21-Day Nature Challenge Facebook Community Group page. See you tomorrow!

Day 11 ~ Just Breathe

Welcome to Day 11!

For the past week and a half on this 21-Day Nature Challenge, it may have felt like you’ve asked to do a lot, think a lot, make a lot of observations, and then write them all down in your journal. Who has time to do all this?

I know, it may feel like a lot to ask for a busy soccer-mom, businessman, student, active and dutiful grandparent, or any other ordinary human being living on planet Earth in the 21st century.

If this challenge has taken you out of your comfort zone and your daily routine, I want to apologize. I want to apologize for not having made this opportunity and challenge available to you sooner!

Life for most of us is not necessarily healthy, and often leaves us feeling empty, dissatisfied and hungering and longing for something more.

Your body knows when you’re not getting all the nutrients it needs and will tell you so by feeling run down, getting sick, and just basically feeling overall lethargic.

It’s the same with your soul. Time spent in Nature is not a waste. As you know deep in your soul, it is a life-giving, healing and rejuvenating, worthwhile activity. We all need more Vitamin N.

This journey back into Nature is about returning to simplicity and shouldn’t feel like one more thing that you should, or have to do. It’s about having fun, and enjoying the fact that you are living your authentic life, developing new, natural and healthy habits on a day-to-day basis, for the sake of being a more mindful, healthier, happier you.

So, today we’re just going to ask you to do only one thing. And while it may seem like a simple request, it may be the hardest thing you’ve been challenged with yet on this adventure.

We’re going to ask you to Breathe.

What? How is that a challenge?

Let me rephrase, we are going to ask you to breathe and just stay focused on your breathing. When you’re outdoors today, you’re simply just going to be mindful of your breath, grateful for the fact that you are breathing - breathing out the old and the stale, and breathing in the new and the fresh, filling your lungs with life-giving oxygen.

As you do, you will find yourself becoming more mindful of, and grateful for the plants and trees which produce this life-giving elixir, and for the breezes and even strong winds which cleanse the earth by pushing out the old, stagnant air, bringing fresh sources of ventilation with it.

Before sending you out the door today, we’re going to stop and do a five-minute meditation.

For the past 10 days, we have been talking and thinking and practicing what I call an “active meditation” – ruminating on strengthening our powers of observation, nature’s goodness and health benefits, and all the things we are grateful for. But today, we are going to just pause, take five, and do a simple breathing meditation before heading out the door.

And then as you walk, or run, bike, or whatever you end up doing for your time spent outside, simply continue to be mindful of your breath and the gift of breath, while enjoying the world around you.

Breathing Meditation

Get in a comfortable, upright position with your feet on the floor, hands on your thighs or in your lap, eyes gently closed, and take a few deep, cleansing breaths in, and out, breathing in through your nose and out through your mouth…

When you feel a little more settled and relaxed, allow your breathing to return to its normal rhythm… Now simply observe the rise and fall of your chest, and the rhythm and flow of your breath without trying to change it... Just notice it moving in and out of your lungs.

Feel your stomach and chest gently rise with each in breath, and fall with the out breath. Now allow your whole body and inner being to completely melt into relaxation, as you breathe in… and as you breathe out.

As you breathe in, say in your mind, “Breathing in, I know I am breathing in”, and as you exhale, “Breathing out, I know I am breathing out”…

While focusing on your breath, if other thoughts come in, no worries, just allow them to pass like puffy white clouds in the sky.

Continue focusing on your breath sinking deeper and deeper into total relaxation...

Now, count your breath for 10 counts in… and out…

Slowly allow yourself to resurface and continue your day. Well done!

☐ MEDITATION: Day 11 – “Just Breath” (Breathing Meditation) (Listen to this meditation on iTunes or here at Mountain Zen Den.)

☐ NATURE WALK: 20 minutes outside, simply taking in fresh oxygen, and exhaling carbon dioxide. Enjoy the world around you. This is meant to be fun!

☐ JOURNAL: What did you notice about your breath while meditating? What did you notice about your breath while spending time outdoors? One thing you are grateful for today.

Remember to post your pictures, experiences, observations and questions, and share them on our 21-Day Nature Challenge Facebook Community Group page. Thanks!

“Teach us to number our days…” ~ Psalm 90:12

Welcome to Day 10!

Here’s something for you to think about.

What did you have for breakfast yesterday? Where did you go? What did you see? Who did you spend time with? Does any of what you did really matter?

In his inspiring book, “Go Outside and Come Back Better”, author Ron Lizzi proposes the concept that many good days make up a good life.

He invites us to, “Picture a see-saw, (teeter-totter in some places). This balance represents your life…”

He then asks you to imagine that when you came to the end of every day, if it was a good day, you would place a stone on the right side of the seesaw. If it was a bad day, or at least a not-so-good day you would place a stone on the left side.

So for a very bad day, say the death of a loved one, you lost your job, or received bad news, the stone would go on the far left. And for a very good day, a great day, like - you got married, the birth of a child, landed your dream job, etc., you would place a stone on the far right. All the other days, so-so days, where nothing very remarkable happened, you would place a stone more towards the center; closer to the left if it wasn’t such a good day, and closer to the right if it was ok but yielded nothing memorable.

Are you with me so far?

So you’ve got this teeter-totter full of stones on top of it, and as you look at it, you begin to realize that the seesaw is off balance, tipping either to the right or left, for good or bad. Get the picture? This balance symbolizes the quality of your life.

For most of us, our seesaw would probably look pretty balanced, leaning only slightly to the left or right. Hopefully, more to the right, because we had more of what we would call “good days” than bad. These “good days”, Ron Lizzi calls “matterdays”.

“In short”, he says, looking at the balance you could say “some days matter and some days don’t. The day stone balance only holds stones for what I call matterdays.” He then points out that the farther to the left or right a stone is placed on a balance, the greater its impact on the balance. Therefore, he says, “a great matterday or an awful matterday will have a larger impact than a bunch of marginally good or bad matterdays”.

What if nearly every day for the rest of your life was a good or great “matterday”?

What if you could create great matterdays any time you wanted simply by doing things you enjoy that have a positive impact on your life and the lives of those around you?

Great matterdays are the ones you remember because of how you felt and what you thought. These can create new discoveries and feelings, new understandings and fresh outlooks on life and the world at large.

So how do we do this? Where do we begin?

Such days are available from… you guessed it, time spent in Nature!

Wild places have the power to renew and inspire us. They lift our gaze and create new memories and values. They refresh, restore, invigorate, and can even heal us! Research is verifying that time spent in nature impacts us in ways we can’t even fully understand. It surprises and delights us, freeing us from our everyday prisons of self-absorption and technology. Nature is the ultimate elixir.

And the more time you spend in the great outdoors, the better the quality of life you begin to have.

So here at Mountain Zen Den, I propose a new day of the week. In fact, from now on if you like, stop thinking of it as weekdays and the weekend - Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday. Let’s just start thinking of every day as Matterday.

Keep this in mind as you head out the door and explore the big, beautiful world that awaits you just off of your doorstep today!

And remember, as a wise man once said, “It’s not how many days you were alive, but about how many days you truly lived”. Go and live this day well, my friend…

We’ll see you Matterday!

Checklist for Day 10

☐ MEDITATION: Active meditation - Day 10 ~ “Creating a ‘Matter’ Day” (Listen to this active meditation on iTunes or here at Mountain Zen.)

☐ NATURE WALK: Walk, run, sit or lie down outside for 20 minutes, creating a new matterday to add to your “life balance”, (your seesaw). Make it your best day yet!

☐ JOURNAL: Write about your experience and one thing you are grateful for.

That’s it! See you back here tomorrow for another Matterday in the Park, (if you’re a Chicago fan you’ll be singing that song all day long… sorry for putting that earworm in your head…)

If you like post your pictures, experiences, observations and questions and share them on our 21-Day Nature Challenge Facebook Community Group page. We'd love to hear how it's going for you!

Welcome to Day 9 of the 21-Day Nature Challenge!

Do ever feel like there’s just not enough time to get everything done?

Guess what? There isn’t.

It is a sad fact that here in the age of high-tech convenience where we can have pretty much anything we want on demand, the feeling that life is supposed to constantly be busy and rush by in a blur is a normal thing; not healthy, just standard living these days. And no one really seems to notice, or care. Or at least we don’t believe we have the time to do anything about it.

We’ve said it before, but here at Mountain Zen Den it’s not about spending time in nature for the sake of being more mindful just to be mindful. (Although that’s not necessarily a bad thing.) It’s really about creating and designing the lifestyle that you desire and know you were meant to live.

When we are always madly rushing from one task to the next, one appointment to another, one soccer game, one project deadline, one birthday party or funeral, without a sense of purpose, place and groundedness, we lose our way, become frustrated, sad, lonely, empty and lost. Our internal sense of purpose and place in eternity is being denied.

We basically forget how to live; or why we’re alive in the first place. We are not cattle raised in a pen, waiting to be slaughtered for beef before ever having lived a real life. That is no way to live my friend. And it shouldn’t be normal. It’s not how we were created to be and deep inside you know it’s true.

So what is the answer?

It’s in slowing down enough to take the time to listen deeply, and with intention to the still, small voice deep within, that we begin to find and truly understand how it is that we are supposed to live. Mindfulness is the vehicle to help us get there.

Slowing down doesn’t mean becoming less productive. It’s much the opposite. When we slow down with purpose and intention there is a lot less “doing”, and a lot more “accomplishing”.

When we decide to choose to become mindful we begin to allow life, and our thoughts to unfold life a delicate flower, or to grow like a seed planted in fertile soil.

Whatever you’re doing right at this moment, I want you to stop, take a deep breath and just look around you. What do you see? What do you feel? What do you know deep in your heart? Is there a sense of peace? Or anxiety? Joy? Or fear?

Take another slow deep breath… Ask yourself, “What can I do today to slow down enough to live the life I know I was meant to live? How can I design my life to be productive without killing a little part of myself every day?”

Immediately the thought arises, “But that’s not realistic! I have so many responsibilities with so much to do!!” What’s not realistic, is thinking we can keep up a crazy, mindless, frenetic pace without losing something near and dear to us - our true life, relationships and our very souls.

If you are living a life full of purpose, at a pace that is slow enough to appreciate and enjoy, you are in rare company these days. I don’t know about other countries but it’s a well-known fact that the average American is overworked and overstressed. Road rage, school and workplace shootings and mindless acts of stupidity can be found in the news every day. These are all indications of a society that has lost its connection with true meaning and purpose, with a better way of mindful living.

The good news is that the cure is right outside your front door.

Not only does spending time in Nature and her seasons give one a richer experience, with a sense of truly being alive, but it also enhances our sense of time and place in the Universe. Because things in the natural world occur and unfold in an organic, unhurried rhythm, when we align ourselves with Nature, we are able to find our place again. This seemingly minor adjustment can make a world of difference in our lives. But it must first be an intentional, mindful decision.

To slow down and truly enjoy a well-lived life is a beautiful art, just like poetry, music, training bonsai trees and dancing. Today, in everything you do, decide you will slow down, enjoy it, and do it with purpose and intention.

Checklist for Day 9

☐ MEDITATION: “Practicing the Art of Slowing Down” (Listen to this active meditation on iTunes or here at Mountain Zen.)

☐ NATURE WALK: Before stepping outside today, do everything mindfully, with purpose and meaning. Make your tea or coffee, breakfast and lunch in a thoughtful and grateful manner. Put on your shoes with mindfulness and intention, etc. Step outside, take a deep breath, and just pause for a moment, being alert, awake, aware and alive - grateful for the opportunity to live this day. Now go spend the best 20 minutes of your life outdoors that you have ever had!

☐ JOURNAL: Write about your experience and anything you are grateful for.

Don't forget to post your pictures, experiences, observations and questions, and share them on our 21-Day Nature Challenge Facebook Community Group page. Thanks!

“In wildness is the preservation of the world." ~ Henry David Thoreau

Welcome to Week 2, and Day 8!

You are learning how Nature helps you become a better person, in every area of your life – body, mind, and soul.

Before we continue, take a moment and think about what first drew you to the idea of doing a 21-Day Nature Challenge? What did you hope to accomplish, receive or benefit from it as a result?

Are you finding what you were looking for? Are you making new discoveries about yourself and the world around you?

Last week we focused on using our senses to become aware of and absorb the benefits and beauties of the natural world all around us.

This week we are going to zoom in a bit on individual aspects of Nature and hopefully develop a deeper appreciation for the gifts we’ve been given in our natural community.

Whether we realize it our not, we are one with Nature. In fact, we are Nature and the sooner we understand this, the sooner we begin to return to our authentic selves. And this is where happiness and hope and health and healing originate and forever reside.

It has been noted that people are more caring when they are around Nature.

In his book “The Nature Principle”, Richard Louv points out that “Species diversity, like cultural diversity, enriches our lives and gives us hope…The more species that live in a park, the greater the psychological benefits to human beings.”

That is why maintaining an awareness of the bio-diversity where you live is so vital.

So today in your 20+ minute outdoor wanderings, mindfully do a nature count, actually keeping track of every living thing you see. Depending on where you live, this could be overwhelming. You may want to take a small notebook or your journal with you.

You definitely won’t be able to count all of the trees, plants, flowers and shrubs you see, so just make a note of the ones that stand out to you – maybe your favorites.

Don’t worry if you can’t identify everything you see. In fact, you probably won’t be able to.Just make a note of it and its characteristics – size, shape, color, etc.If it’s a bird, you can note the size and length of its bill, sound of its song, and other unique characteristics. You can try to identify it later if you like when you get home. For instance, if you see a flock of small birds in a tree, note – “flock of 20 or 30 small brown birds in the oak tree on Maple Avenue.” Birders refer to these kind of birds they can’t identify as LBB’s, (little brown birds), very scientific wouldn’t you say? Linnaeus would be proud!

The point is, notice and count as much wildlife as you can observe in a twenty-minute trek outdoors and simply write it down. That is your mission for the day.

So as you step outside with Beginner’s Mind, allow yourself to become a kid again.  Have fun and enjoy the process! Treat it like a Scavenger Hunt, or a Treasure Hunt. You may be surprised at the biodiversity within a quarter mile of where you live!

Checklist for Day 8

☐ MEDITATION: Day 8 – Doing A Nature Count (A scavenger hunt for Nature-lovers) (You can listen to this active meditation on iTunes or here at Mountain Zen.)

☐ NATURE WALK: 20 minutes with Beginner’s Mind taking note and counting every living thing you see.

☐ JOURNAL: Nature Count – What and how many did you see?

Take a moment and think about what first drew you to the idea of doing a 21-Day Nature Challenge? What did you hope to accomplish, receive or benefit from it as a result? Are you finding what you were looking for? Are making new discoveries about yourself and the world around you?

That wraps it up for Day 8. Well done Grasshopper!

See you back here tomorrow!

“No matter how sophisticated you may be, a large granite mountain cannot be denied – it speaks in silence to the very core of your being” ~ Ansel Adams

“Be still and know that He is God.” ~ Steven Curtis Chapman

You have made it through the first week of the 21-Day Nature Challenge!

There’s something magical that happens to a person after having spent considerable time in Nature.

You have been learning, or re-learning how to use all of your senses, and to be mindful whenever you step outside.

Remember when you were a kid, how easy and natural it was to take in more of the world?  You just did it naturally.  Everything was new and your eyes and ears, and entire being was wide open to the experience.  The outside world was an amazing and magical place to be in!  It was always inviting you to come explore, climb trees, jump in puddles, dig tunnels, catch fireflies, collect rocks, build forts and just play!

Guess what? It hasn’t changed, we have!  Somehow along the way as we grow up we begin to lose our childlike sense of wonder and curiosity about things, and we begin to fall into a pattern of indifference, boredom and busyness.

Collect rocks?!  I mean they’re just rock’s for Pete’s sake! Something deep inside knew that there was more to the world than just work and school and buildings and all the tangible elements that surrounded us.

Did you know that we have more than five senses? Beyond what we traditionally think of as having a sixth sense, that is, the ability or intuition to know or understand things that other people don’t, new research is confirming evidence of a different kind of sixth sense – the ability to sense the Earth’s magnetic field – much like birds, and insects and even some mammals.

Neuroscientists are now saying that we are a bundle of senses.  Some people even believe we have up to eleven senses.  Some of these are believed to help a person monitor subtle changes in their environment, and adjust to them for safety and protection. T his only really happens on a subconscious level.

As you are out in the great wild world today, use this time to try to find and strengthen your deeper intuition, that inner voice that you can only hear with your soul.  Remember the word A.W.A.R.E.Awaken Within And Remain Engaged.

There are some things you just know that you know that you know.  Nature has spoken and it is so. No words, no instruction book, no advice from a parent, teacher, mentor, or friend can persuade or dissuade you otherwise.  Trust that knowing, and accept with the simplicity of a child.

Today, be still and know.

Checklist for Day 7

☐ MEDITATION: Day 7 – “Knowing. Learning to Be Intuitive” (Be sure to listen to this active meditation on iTunes or here at Mountain Zen.)

☐ NATURE WALK: Spend 20 minutes outdoors.  Take note of all of the inner and outer workings of the immediate world around you.  If you’re in a place that affords you a view of the sky, get outside for a few moments this evening and, if they are visible, stare up at the stars and moon in a curious state of wonder.Here are a couple things you might ponder: If I had to take a guess, how close would our nearest living, intelligent neighbor be?  What is nature like on other planets?  How far is a light year, really?…

☐ JOURNAL: Answer the questions above.List one thing about today’s experience that you are grateful for.

And that's all for today!  Three thumbs up!

See you again tomorrow as the adventure continues...

Don't forget to post your pictures, experiences, observations and questions and share them on our 21-Day Nature Challenge Facebook Community Group page.

“I arise today through the strength of heaven; Light of sun, radiance of moon, splendor of fire, speed of lightning, swiftness of wind, depth of sea, stability of earth, firmness of rock. ~ Saint Patrick

Your deepest roots are in nature.  No matter who you are, or what kind of life you lead, you remain irrevocably linked with the rest of creation. ~ Charles Cook

Now that you have begun sharpening all your senses, (or at least the ones you are aware of) one by one, in a mindful way out in nature, it’s time to just step back and be aware of what just happened.

You willingly chose to focus on one sense a day in nature, sight sound, smell, touch and taste in the present moment.  As this happens, whether you know it or not, you are practicing mindfulness.

When we meditate, mindfulness isn’t about shutting thoughts out, but about being aware of them and strengthening your focus muscle. It has been said that trying to keep thoughts from coming into your head is like trying to hold a beach ball under water.  You can only do it for so long until it pops up to the surface again.

Today when you’re outside take a minute being mindful of each of your five senses.  Take note of what you are observing with each of your individual senses, and in particular, how you feel about it and what it does to your emotions.

As you walk or sit or even run, time yourself for one minute fully use only your eyes to observe everything you see, practicing what we learned on Day 1 – taking notes of shapes, sizes colors, patterns, shadows, hues and light…

Then for the next sixty seconds use only your ears as much as possible. Stop and close your eyes to better zoom your hearing radar in on the sounds around you.

Next use your nose and take in all the aromas, odors, fragrances and scents available to you at this moment.

Then, move on to your sense of touch for a full minute.  Reach out, up, over or down and feel the nearest substance within your reach.  Try to describe in words what each object or substance feels like, texture, temperature, etc.

And finally, try to taste the wind.  If you're up for it, find something safe and familiar to put between your teeth like a blade of grass or the stem of a dried weed.  Note the flavor.  Maybe it tastes like "chicken".  (Doesn't everything?)  Maybe it tastes like nothing at all.  Take note of that as well.

After you’ve taken five minutes to use all of your senses, use the next fifteen minutes outdoors to put them all together and just soak up the world around you.It’s actually really amazing if you stop to think about it.  It might even put you in sensory overload. It’s sort of the opposite of being in a sensory deprivation tank.

You may even begin to feel like a super hero with super powers, knowing that probably less that 1% of the world’s population has even ever tried to be mindful of all of their senses at once.  Seriously, after first trying this I was hyper-sensitive to things I hadn’t really been aware of before, especially sounds.  Birds in particular, but all sounds all around were literally popping out at me in stereo.

As you learn to be mindful, your mind becomes like a drone with a camera that can zoom way in and up close on only one thing, or, it can zoom way out to take in a bird’s-eye view of the landscape below.  It’s up to you what you choose to focus on.

It’s like that with meditation as well. You can be aware of what is happening around you while focusing on a particular thought or detail.

So today, try practicing using each of your senses one at a time and then just relax and absorb the entire world around you.  Your day and life will take on a whole new level of enjoyment and heightened awareness.  Try it and see!  Or hear… or smell or feel or whatever…

Checklist for Day 6

☐ MEDITATION:Day 6 – “Putting It All Together (Full Awareness)” (Listen to this active meditation on iTunes or here at Mountain Zen.)

☐ NATURE WALK: 20 minutes outdoors in a state of full awareness. Try using all of your senses, one at a time for one minute each, and then all at once taking in your surroundings.

☐ JOURNAL: What is the one sense you are most grateful for (and would hate to lose over any other?) Why?

How did it feel using them all at once in a very intentional, mindful way?

That's it for Day 6!

Don't forget to post your pictures, experiences, observations and questions and share them on our 21-Day Nature Challenge Facebook Community Group page.

We'll see you back here tomorrow for Day 7!

Day 5 ~ TASTE & SEE!

“One must ask children and birds how cherries and strawberries taste.” ~ Johann Wolfgang von Goethe

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So how are you doing on the 21-Day Nature Challenge?  Are you finding it difficult staying on track and doing this challenge every day?  If so, don’t be discouraged.

Life gets in the way, as they say.  It’s a normal thing.  And the whole point of the challenge is to be able to take an ordinary day and make it extraordinary by living in the moment, whatever the moment brings.  Doing it in Nature gives an added benefit of beauty, peace and health & fitness by getting outdoor exercise, sunshine and fresh air - all good for the body, mind and spirit.

So if you miss a day or two, or aren’t able to do everything on the checklist, we just want to encourage you, and remind you that whether you’re seeing or noticing any immediate improvements in your mindfulness, weight loss or whatever other reason you’ve chosen to do this, the point is, just by doing a little more than you would normally do - making healthy choices and intentionally being present even for small bits of time – like anything, the more you do it, the better you will get at it.  So just keep on making forward motion everyday.  It will pay off in ways you may not even realize until much later.

Today we are focusing on a physical sense that sometimes gets us in trouble, and that we rarely think about in nature - the sense of Taste.

The average person has about 10,000 taste buds which are microvilli, or tiny hairs which send messages to the brain about how something tastes.  We mentioned on Day 3 that our sense of smell really affects our sense of taste.  While we can differentiate between thousands of odors, we can only taste salty, sweet, bitter, and sour.  Working in conjunction with the tongue, the nose helps add variety and flavoring to the taste sensation.  Cool!

The down side of this is that when we smell something irresistible, it can help outvote our brain in the decision-making process of when, what and how much to eat.  We’re talking bacon, doughnuts, fried chicken, and cinnamon rolls… Ok time to stop drooling!

Introducing mindfulness eating.   Perhaps you’ve heard of this concept.

Mindfulness eating involves slowing down, primarily choosing nutritionally healthy foods, not overloading your plate, truly enjoying each bite, not multi-tasking, but when eating, just eat, listening to your body and stopping when you are full, and finally considering where your food comes from.

We’re not saying you can’t eat a piece of chocolate cake or a bowl of ice-cream.  If you’re choosing to do it mindfully, you are only going to eat probably half the amount, and enjoy it twice as much!  If you’re really listening to your hunger cues and you are truly intentionally enjoying your food, it may only take a few bites to satisfy your hunger.  The point is, you need to be listening to what your body needs and honoring that.

And while you’re listening, it really helps to consider where your food comes from in the first place.

In the good old days, before McDonald’s and Burger King, our ancestors knew where their food came from, how to hunt or grow it, and the whole process it took to procure and prepare it.  It potentially added another dimension of appreciation and enjoyment to the meal.

How often do we stop to think about the whole process of where our food comes from? - From the person who plants it, cultivates it, harvests it, sells it, buys it, stocks it, brings it home, plans the meal, and prepares and puts it on the table.

So as you step outside today, we’re not going to make you pull a Euell Gibbons and eat pine nuts and dandelions, (although you can if you want to).  But just open your mouth and imagine what the air and the day tastes like if it had a taste.

Do it, enjoying the present moment, whatever it brings, knowing that when you get home, the very next meal or snack you have, you will remember what we just talked about and choose to eat in a mindful way.

Oh and while you’re out getting fresh air and exercise, feel to free to put a pine needle, dandelion leaf or piece of clover in your mouth and see what it tastes like.  Be sure you know what you are putting in your mouth though and definitely, no matter what, stay away from yellow snow!

That’s it for today’s 21-Day Nature Challenged. 

Now go in peace, knowing that you’ve got good taste!

“Forget not that the Earth delights to feel your bare feet, and the winds long to play with your hair.” ~ Kahlil Gibran

“Earth's crammed with heaven... But only he who sees, takes off his shoes.”

~ Elizabeth Barrett Browning

Welcome to Day 4!

You are on a roll… Way to go!

By now you are probably aware that you are generally most comfortable in using only one or two of your five senses. This can be eye-opening, (or nose-opening as we smelled yesterday).

We have millions of specialized touch receptors in our skin and tissues, which send touch signals to our brains. These receptors all respond to touch, pressure, temperature and pain.

Many animals, such as cats have an advantage over us. Their whiskers, which are very different from the fur on their bodies are actually touch receptors embedded deeper than their shorter top-coat fur. These hairs are connected to their nervous and muscular systems acting as sensory nerves and helping it to respond to changes in its surroundings. This helps them “see” with their bodies when it is dark.

Still, we have an amazing gift in the sense of touch, able to distinguish between rough and soft, hard and smooth, hot and cold and a variety of other textures and sensations.

If we are paying attention, we can tell when a cold front is moving in.

With that in mind bring your attention to every physically related touch sensation you are feeling right at this moment. Maybe it’s the pressure of your back and seat in the chair.Maybe it’s a little breeze in the air. Or perhaps you feel a slight tickle or itch on your head, face or body.

Isn’t it crazy how unusual it is to actually pay attention to the physical sensations of our body? This is part of being mindful.

On the other hand, if we were constantly only thinking of all of the physical sensations we were experiencing at every moment throughout the day, we would probably explode from sensory overload.

Find a comfortable place to sit down for a minute and run your hands across the grass or ground or dirt. Try to dig your hands into the earth and pick up a handful of soil like we did yesterday.

Now take off your shoes and just let your bare feet feel the earth and the grass beneath them. Come on, this is supposed to be a challenge, right? I dare you! How would you describe what it feels like?

Grounding to the earth by either sitting or lying down, or standing and walking in your bare feet, where your skin is actually touching the earth is believed to bring a super energy back into the body and spirit. Something special happens when we are literally in touch with Mother Nature.

So today, enjoy just feeling your way around outside, staying present in the moment, and be at peace knowing that as a result of this little active meditation you are once again in touch with yourself and with your world.

Checklist for Day 4

☐ MEDITATION: Day 4 – “Learning to Be In ‘Touch’ With Your World” (You can listen to this active meditation on iTunes or here at Mountain Zen.)

☐ NATURE WALK: Spend 20 minutes outside touching the grass, the earth...feel the dirt. Try to take note of how these physical sensations affect your emotions. Be mindful of them. Take off your shoes and enjoy that sensation of the grass and earth beneath your feet.

☐ JOURNAL: Describe the different sensations you felt today and how they made you feel emotionally. Were you comfortable touching the dirt? Did you enjoy the feeling of your feet on the ground? Did it bring back any good childhood memories you may have forgotten? And especially, what are you grateful for today?

That’s it for today. You are now a well-grounded individual!

Quick reminder, be sure to post your pictures, experiences, observations and questions and share them on our 21-Day Nature Challenge Facebook Community Group page.

See you here tomorrow!

“Every flower is a soul blossoming in nature.” ~ Gerard De Nerval

Our intention for the day is to follow our noses. Or at least pay attention to the gift of smell.

The practical purpose of our proboscis’, (that is our noses), is one of the most overlooked, (pardon the pun), powers we have been bestowed with.

While animals have a much greater ability to use their noses for tracking and differentiating between vast numbers of varying smells, the human sense of smell is still quite acute. In fact, we can recognize thousands of different smells. This is because we have around five or six million odor-detecting cells high up in our nasal passages. On the other hand, rabbits have about a hundred million of these, while dogs have more than twice that number.

Good luck in a smelling contest with the creatures of the wild world!

Still, studies have shown that given the intention and opportunity, we can get pretty good at using our noses to track. In fact, we’ve been given two nostrils so that we can smell in “stereo”.

When we are paying attention, and are being particularly sensitive to smells, fragrances, odors and aromas, this stereo effect can help guide us in “scent direction”. This has been proven in blindfold tests with humans. And this is one reason animals can track so well just using their sense of smell.

Just watch your dog on the trail next time you’re outside with them. They get the odors way up in their nostrils by executing short powerful sniffs, and then blowing out and doing it all over again, following where the scent is strongest.

For the most part, in this century, our very safety and well-being may not seem very dependent on the gift of smell, but it certainly can enhance and affect our enjoyment of an outdoor or dining experience, and even our moods.

Another interesting fact about the sense of smell is that it is directly linked in our brains to memories and emotions. This is one reason that essential oils and aroma therapy work so well in healing and mood enhancement.

We could go on about how our noses are the main organ of taste as well as smell. But we’ll save that for Day 5.

When it comes to smells, Nature has some real winners out there, including fresh-mowed hay or grass, gardenias, lavender, clover and alfalfa, oranges, lemons, coffee, cinnamon, peppermint, pineapples, pine cones, chimney smoke and fire. The mere act of mentioning these treasures almost brings them to life, awakening your nose until you swear you could smell them right now.

There’s an endless array of aromas to be enjoyed. These deliver some of the best memories and experiences in life because they make us feel so alert and alive! I love nothing more than the smell of the road, forest and earth after a good rainfall, or the scent of a pinewood campfire, with some s’mores and applewood bacon and coffee thrown in. See what I mean?

So, as you step out your door today, lift your head and take in a couple really powerful short sniffs as you observe your world with your nose. What do you smell? Try to define in your mind what scents are on the wind and in the air today.

If you have a cold or are struggling with allergies, just give it your best shot, and maybe even imagine what you would expect to smell on a day like this in your area this time of year.

For a more up-close and personal experience if possible, find a leaf or flower, tree-trunk, bark or even some grass to press your nose against and take a good whiff. Try to describe with words what you smell.

Here are a few description words for smells that you can choose from –

acrid, clean, crisp, dirty, earthy, fishy, fresh, floral, flowery, loamy, moist, musty, pungent, putrid, rancid, rotten, sharp, sour, spicy, spoiled, stale, sweaty, sweet, tart, and wispy.

There are so many more descriptive words you could use but this should help get you started.

Perhaps the best news about the sense of smell is that it can be strengthened through training. Keep that in mind as you go about identifying and enjoying the fragrances, scents and odors in the great outdoors all around you.

Let’s practice a bit today.

After you a have tried smelling the general air around you, find something like a leaf, an acorn, a pine cone, a twig, a budding flower, grass or anything natural and put it up to your nose?

What does it smell like? Can you even detect the faintest odor? Choose from the list of descriptive words we just went over and try to at least give it a name.

Now reach down and pick up a handful of dirt or soil if possible and give it a good sniff. Careful not to get too much in your nostrils!

Did you know research has shown that exposure to dirt can actually strengthen your immune system and even help us fight allergies and asthma? It is also said to be good for our skin. Who knew? I have a friend who used to say, “God made dirt so dirt don’t hurt!” Turns out she may have been on to something.

So… go ahead, take a good whiff and try to describe the smell. Is it very different than the air all around you? Or is there a faint hint of it in the wind?

Now you know why our pooches love going for a walk. There are so many new and exciting things to smell in Nature!

So get outside and smell your world today. It could be a very eye-opening experience for your nose!

Here is your Checklist for Day 3

☐ MEDITATION: Day 3 – “Learning to Be Mindful of Scents and Aromas”

☐ NATURE WALK: 20 minutes with your nose in the air

☐ JOURNAL: List three outdoor scents, aromas or odors that you observed today. How did they make you feel? Were you surprised by anything you experienced today? What are you most grateful for about them?

That about wraps it up for today.  Thanks again for being here!  See you again tomorrow!

“The word ‘LISTEN’ contains the same letters as the word ‘SILENT’”. ~ Alfred Brendel

“Listening is about being present, not just about being quiet.” ~ Krista Tippett

Welcome back!

We are learning to be more appreciative and grateful for all of the natural goodness in our life.  It’s about intentionally noticing the simple things everywhere around us.

Today we are going to use another of our God-given senses.  Hearing.

Have you ever truly stopped and thought about what an amazing gift sounds are?  Frequencies vibrating at different rates can make an amazing variety of noises, tones and even music!   Sounds can be quite pleasant, or they can range from being minor annoyances to being downright harsh and painful.

In nature, sounds at times, are there to give a warning; from a distant roll or nearby clap of thunder, to an approaching predator, or an alert that a large waterfall is up ahead.  Sounds are also used by animals of all types to attract their mates, or warn their competitors, “This is my territory, stay away!”

Today as you set out with the intention of paying attention to the sounds all around, you are going to hear things you have never noticed before.  This is especially true of human-made noise.  Try not to let this bother you.  As you are learning to allow thoughts to pass without judgment in your daily meditations, you are also learning to allow sounds to come and go without annoyance or any particular thought, just an awareness.

So, step outside, take a deep breath, close your eyes and open your ears.

Listen beyond the traffic, airplanes, motors, radios, etc., to the subtle sounds of nature.

Listen for things such as wind, leaves rattling on a sidewalk, the sound of your breathing and footsteps, a bird’s call, even your heartbeat.  As you do, set the intention to have gratitude for the gift of hearing and enjoy it immensely.

Say out loud so your ears can hear it, “Thank you!”

Then, when you get home and throughout the rest of your day and evening, try to listen a little closer to your family, friends and loved ones.  Learn to listen with your heart. Your life will be so much sweeter as a result.

Here is your Checklist for Day 2

☐ MEDITATION: Day 2 – “Learning to Be Mindful With Your Ears” (You can listen to this active meditation on iTunes or here at Mountain Zen.)

☐ NATURE WALK: 20 minutes with your ears wide open

☐ JOURNAL: Note your observations.  What did you hear?  How did they make you feel?  Something you found to be grateful for.

That’s all for today!  See you back here tomorrow!

“There’s so much beauty around us for just two eyes to see, and everywhere I go I’m looking…” ~Rich Mullins

We’ll begin with this thoughtful and active meditation for the day.

Today you begin your journey to a new life in a new world as you start to see everything through fresh eyes with a mindful heart.

Now there are two things you need to commit to as you begin:

Set an “Intention”.

Take a few thoughtful moments to write in your Nature Journal exactly what you hope to get out of this 21-Day adventure.

It could be something as simple as – “I want to be more mindful”, or “I want to develop the habit of practicing meditation, so that I can be a calmer, more focused human being.”

It may be that you want to learn how to manage the stress in your life, or you may simply just want to learn how to slow down and live in the present moment.

Learn to develop “Beginner’s Mind” ~ Decide to adopt a fresh, childlike attitude with openness and wonder, as if seeing the world for the first time. This will make your journey so much more rewarding, exciting and enjoyable.

So here goes!

Imagine that like Edmond Dantes in the Count of Monte Cristo, you have just emerged from a dark and dreary dungeon cell to which you have been confined for the past ten years.

The sun and sky never looked so beautiful! Everything is fascinating and full of wonder and possibility.

Now take a deep breath, step outside you door, and enjoy a 20 minute walk in your neighborhood, or other favorite outdoor location, soaking up all there is to see. Commit to using your eyes in the present moment. Notice the amazing variety of shapes and forms and colors in the world all around you.

As you spend more time in nature with intentional awareness you will begin to notice a whole new world of patterns, colors, shades, and light. Plein air artists, (outdoor painters), say that the more time they spend outdoors observing and painting, the more sensitive they become to all the variations of colors, light and patterns. And you will too! Just be intentional in your awareness and observations.

Find something natural and bring it home for your own “Nature Zen Den”, (which we will be creating this week). Commit to looking at it through fresh eyes and “seeing” it in a new light. (It can be anything natural – a leaf, a rock, some grass, dried weeds, a pine cone, etc.).

As you truly observe it, as if seeing it for the very first time, ask a few thoughtful questions.

What purpose does this object serve in nature? Why is it shaped the way it is? Does its color carry any meaning or significance? You get the idea. Just be curious and observant.

You are becoming A.W.A.R.E. You are awakening within and remaining engaged.

Finally, notice one thing about your walk that you are grateful for. Name it and say “Thank you!”

Here is your Checklist for Day 1

☐ MEDITATION: Day 1 – “Learning to Be Mindful With Your Eyes”

☐ NATURE WALK: 20 minutes outdoors

☐ JOURNAL: Observations (What did you see/notice?) What you are grateful for?

That’s it! Well done. We’ll see you back here tomorrow.

“Every day is an opportunity to find ways big and small to transform our lives and to grow spiritually.” ~ Bobby Williams

There is a Norwegian concept known as “Friluftsliv”. Hard to pronounce, but a great philosophy to live by. Basically it’s about being outside as much as possible. It’s come to embody Norway’s cultural love affair with Nature.

First introduced in 1859, Friluftsliv refers to uplifting ambience.

One of the best ways you can enjoy the simple moments in an uplifting ambience in life is by going for regular walks.

There are many reasons you should head out the door and take a walk right now.  Here are just a few of them -

Fresh air Sunshine Exercise A Treat for All of Your Senses Get Fresh Perspective Elevate Your Mood

A good walk outdoors can uplift your spirit, release endorphins and elevate your mood. Walking in nature is the best natural anti-depressant! Over the counter and available for all!

And finally…

It’s Good for Your Brain!

Regular exercise changes the brain to improve cognitive skills. It also increases the production of serotonin, (a hormone associated with good health and mental well-being).

Studies have shown that physically active people have more receptors in their brains than inactive people. In fact, a good brisk walk can actually help build new neural pathways and connections.

So let’s all get outside and become brilliant!

“What the false self fears more than anything else is change.” ~ Father Richard Rohr

We all have different and varying opinions on the definition of success, but I think it’s say to say that we’d all agree that -

Success in life is becoming what you want to be.

The path you take ton get there is up to you, but the fact is - Nature is a major catalyst in helping us get there faster!

Here’s how:

Everything alive is either growing or dying. To be alive means to grow. When you stop growing, you die.

In his classic personal growth book, “The Science of Getting Rich”, author Wallace Wattles offers this universal wisdom –

“The purpose of nature is the advancement and development of life… Every living thing must continually seek for the enlargement of its life because life – in the mere act of living – must increase itself...There are three motives for which we live: we live for the body, the mind and the soul.”

As we immerse ourselves in the restorative, energizing qualities of Nature we begin to nurture and grow in each of these areas.

The wholesome, organic properties of the natural world help return us to our roots. It’s sort of like when you put a fish back in the water after finding it on dry land, our bodies, minds and souls are returned home, revived, renewed and restored.

Not only does spending time in the wild energize and awaken us, but it brings a rest and recreation that cannot be fully replicated or manufactured anywhere else.

Nature is an endless storehouse of riches. It is in a constant state of renewal of itself. And the fact is, we all are a part of Nature.

To learn more listen to today's show!  Glad you're here...

“Productivity is less about what you do with your time.  And more about how you run your mind.” ~ Robin S. Sharma

Here at Mountain Zen Den it’s not just about spending time in nature for the sake of being more mindful, or even about being mindful for it’s own sake. We’re here to help you create and design a lifestyle, a way of living and of Being that brings you the life you’ve always wanted, one day at a time.

 It’s about finding joy and simplicity in the simple things, and slowing down enough to appreciate and nurture the love and tranquility that living a more mindful life brings.

What is the one thing above all else that you know has to get done today?

Glad you're here!  Come on in...

“You must learn a new way to think before you can master a new way to be.” ~ Marianne Williamson

“Perhaps the Earth can teach us, as when everything seems dead and later proves to be alive.” ~ Pablo Neruda

Do you ever feel stuck? Like a rodent caught in the rat race or the proverbial hamster wheel?

We all get stuck from time to time and need a little shaking up to get out of the rut. We sometimes need a blast of fresh wind to clear the leaves and debris out of our yard, and to cleanse the impurities and stagnant air out of the atmosphere of our minds, so to speak.

For today's show, we offer a short list of things you might try to help yourself get unstuck and move and grow more intentionally.

Ever find yourself feeling stressed and anxious and not even really knowing why?

You know that feeling that your mind is racing back and forth just trying to find something to worry about?  I know there are plenty of things, real problems and issues that cause stress, but at the same time, there is this constant hum or buzz of anxiety that just continues like static in the background of our minds, no matter how good or bad things are going currently in our lives.

As a form of self-preservation, the human mind is conditioned to remain alert and look for dangers and problems. This is how we survived since time began.  But in today’s world, other than crossing traffic or watching out for the other driver, there are way less life-threatening situations to cause a hyper-state of constant alertness and adrenaline release.  Yet, we very seldom give ourselves a break.  So many of us are dragging ourselves around in an exhausted stressed-out state of anxiety, worry and even panic - most of it totally uncalled for.

The good news is, there is a cure and it is free, (or at least very affordable), easy to find, and just outside your front door.  Or maybe even inside if you’ve created your own nature zen den or meditation room in a home setting filled with plants and water fountains and relaxing colors and aromas and such.

Research has shown, and continues to teach us that Nature helps relieve our stress and lower our cortisol levels in very tangible ways. v When truly present in the natural world we can learn to separate our real problems from the static – that background hum of noise we were talking about.  What is really important tends to rise to the top and everything else just floats away.

 Today we visit the river and release all our stress and anxiety, allowing them to wash downstream.  Join us for a few moments of "Ahhh..."!

“Mindfulness isn’t difficult, we just need to remember to do it. ~ Sharon Salzberg

Every sunrise is an opportunity to show up for your own life.  Every sunset does the same.  All the moments in between these two events are opportunities to just open up and enjoy the wonders of the world, and this miracle we call life.  If we don’t respond by showing up mentally and emotionally, it’s like watching a beautiful and sometimes scary and riveting movie, filled with action-packed scenes as well as tender and inspiring moments, and then either falling asleep, or being bored to death.

Life is short.  That's why it is so important to practice presence throughout the day in little chunks of time - "Mindfulness Minutes".

A great time to practice a mindfulness minute is during the transition points in your day.  When you wake up, when you are eating breakfast, when you get in the car, just stop for one moment as you put the keys in the ignition and be present.  When you sit down at your desk, when you break for lunch…you get the idea.  And of course just before you close your eyes to sleep.

When you are alert to the moment and the world around you, in an open and receptive way, most of the time, life takes on a friendlier, more hopeful and meaningful outlook.  Even in our suffering we find things that we can be grateful for, and the practice of presence helps add meaning to our situation.

Join us today for a lesson in the practice of the Mindfulness Minute!

There is something so wholesome and alluring about seeking the simplicity found in Nature, and escaping the craziness and cacophony of the man-made, synthetic world.

Simplicity comes in many forms, but every one of these forms involves one thing – “Presence”.

When there is worry and clutter and unresolved details in your inner and outer world, it’s easy to begin to lose a sense of presence, and be tempted to either, fall back into the past, filled with a sense of guilt, loss and regret.  Or, we tend to jump ahead into the future, surrounded by fear, anxiety and wistfulness –a longing for what is not yet here.  Both directions steal your joy by taking you away from the moment, and placing you where you can never be.

When Thoreau went to the woods to live simply, he confirmed the truth that every one of us have all that we need to live and to be happy in what has been provided by the Creator of the Universe. 

By returning to nature and the wild, his heart’s desire was to return to simplicity and true happiness.  So why would we ever look elsewhere?  Even back then in the mid-1800’s he observed the mass of men “leading lives of quiet desperation”.  Way before the internet!

Technology isn’t the problem.  We are the problem. We lose our minds – become “unmindful” as we clutter, and try to fill our lives with a host of things we do not really want or need.

Let today be a wake up call to take some time to do a personal life assessment and decide to unburden yourself of all that is unnecessary for your happiness.

Welcome to today's show!

“Where focus goes, energy flows.” ~ Tony Robbins

Do you sometimes feel overwhelmed, overloaded with more than you can possibly handle or accomplish, and weighted down by a lack of motivation or energy to get it all done?

Are you struggling with falling asleep at night and waking up in the morning?

Do you wish you had more energy, just to enjoy life and be there, fully present for your family and friends and loved ones?

We’re all aware that Nature provides us with the resources we need to generate energy for running our homes and places of work, our automobiles, machines and technology. We rely on things like – Coal, Wood, Petroleum, Wind, Solar, Water for heating and sources of power.

But how often do we think of turning to Nature for energy and renewal in our personal lives?

The good news is that Nature has an answer for every one of our energy problems and for giving us the get-up-and-go we crave and need in our lives.

Join us for today's show to find out how!

"Not all who wander are lost..." ~ Gandalf

Do you ever feel like you’re caught on a merry-go-round, seeing the same old places, taking the same route to school or work, eating the same food, watching the same shows, thinking the same thoughts…rarely finding the element of joy or surprise in your life?

There’s a saying that true happiness is when you can be on a detour and enjoy the scenery.

In a world that is constantly accelerating faster and faster, we need to heed the call to learn of the Art of Slowing Down, and find the goodness and benefits that Nature has, just waiting for us to discover, partake in and enjoy.  

When was the last time you took the long way home? Stopped and watched a butterfly? Listened to the rain patter on the tree leaves or windows? Paid attention the the way the wind felt blowing through your hair?

We need a wake up call to get back off-track and into the wild again, where we belong.

Join us for today's show as we get lost in the beauty of Nature, and in doing so, find our way back home...

From time out of mind, we as human beings were a part of the natural world, living off the land, connecting with nature on a day-to-day basis, sometimes fighting against it for survival, but always depending on it for sustenance.  Without it we wouldn’t have been able to survive.

And neither can we now. We just don’t realize it.  That’s because we have fallen asleep.

Over the past few hundred years or so, as the Industrial Revolution rolled in, we slowly migrated farther and farther away from our beloved Mother Earth, and began relying more and more on technology for making a living and making a life.

We lost the art of reading the land, listening to the rhythms of nature and basking in the beauty and benefits of the natural world.

We forfeited the native wisdom that comes from being an indigenous people, and have begun relying solely on technology instead of terra firma. Falling asleep to the hum of radios, ringtones, and robots, we’ve cast away the beautiful whir of the wild and our true inner being.

As a result, we’ve become numb and dull to the moment. We are easily distracted and find it hard to stay focused for any given length of time. We check our phones and Facebook and emails like a hunter checks his traps, waiting for the next big catch.

The end result? In a word, we have become mindless.

Join us for today's show to learn more...

Meditation has hit the mainstream big time as a primary way to deal with all the pressures, stress and anxiety that comes with life. It is also a great tool for achieving and enhancing relaxation, focus and even productivity. It helps optimize the brain and gives it a state of restful alertness.

 But I believe the best thing about meditation is it’s ability to help us be present and in the moment.

 How often have you gone through your day and at the end of it can barely recall what you did, who you were with or what happened that day?

 Life goes by so fast and before you know it, if you aren’t paying attention to all the moments that make up life you’ve missed it!

 I’m reminded of Kenny Chesney’s song “Don’t Blink”, where he says, “Don’t blink, just like that you’re six years old and you take a nap, and you wake up and you’re twenty five…trust me friend, a hundred years goes faster than you think, so don’t blink…”

 We’ve all been given the same 24 hours a day, but the practice of presence not only helps us be more productive in those 24 hours, but actually enjoy, remember, and frame them as meaningful moments.

A great way to be present is to simply ask yourself, “Am I present?” The moment you do you become present. Try it and see if it’s not true. It’s a great little habit to get into!

Welcome to Walden Wednesday!  Come on in...

There have been so many recent findings and much scientific research on the topic of nature and our overall health and well-being.  Scientists are studying everything from how noise levels in our workplace and communities affect us, to what colors are the most effective psychologically for calming our spirits, and creating a sense of wellness in our lives.

There have also been studies on the benefits of forest bathing – how trees affect our health, lower our blood pressure and cortisol levels, and help reduce stress.

So we shouldn't be surprised by the findings that Nature is definitely good for our health, emotions and mental state, and that it can now be backed up by scientific evidence.  But what is really intriguing, is the new research that is proving that exposure to the living world, and being in the outdoors can actually make us smarter.  It's been proven that we have greater mental acuity after taking a Nature walk.

Probably the best reason you can give for why Nature can make us smart is because Nature IS smart!

Let’s face it. Nature knows what it is doing.  It has been programmed for sustainability and success.  This is good news because it reminds us that a sustainable world already exists.

Throughout the ages wise men and women, great thinkers, writers, philosophers, musicians and artist have tapped into Nature for wisdom and creativity.

Listen to today's show to find out more...

“Nature is not a place to visit. It is home.” ~ Gary Snyder

There is a place you can always go deep inside your heart and mind.  A beautiful place you are cultivating deep within your being.  And the more time you spend there putting in good thoughts and gratitude and images of nature and health and well-being, the more beautiful and helpful this inner retreat center becomes. Like a beautiful, tranquil garden that is daily tended with love and purpose, you will find that in your times of stress and difficulty you will have a beautiful place to retreat to.

There is nothing more important that you can be doing than taking care of yourself.  If you are not in a good place yourself, then neither you can you be helpful or there for anybody else – not your children, your spouse, your friends and neighbors, coworkers, church or community – you are helpless until you get yourself grounded and healthy.

Just like the oxygen mask they tell you to put on yourself first in case of emergency when flying, you have got to take some time each day to put on your mindfulness oxygen mask and breathe deeply the pure, sweet life-giving air of stillness and simplicity.  This is how we cultivate a life of true meaning and purpose.  A life that is healthy and able to give immensely to others out of abundance and not lack or need.

With this in mind, we are going to take a little hike today to a high mountain lake.  So put on your most comfortable hiking shoes and clothes, maybe your favorite flannel shirt, your camel pack with snacks and water and your favorite walking stick.

Glad you're here!