Tag: mindfulness

Gateways – A Forest Bathing and Mindfulness Deck

Published on by lindajjacksonLeave a comment

 

I am excited to share my latest project! A deck of 55 cards that can guide you in designing your own Forest Bathing and Mindfulness experience in nature – whether in the woods, the desert, a local park, or even your own backyard. 

I’ve used these cards with adults both individuals and groups, scout troops, homeschooled children, and my own grandchildren. I look forward to sharing this deck with you. They are a perfect gift. They are useful for healthcare workers, forest bathing guides, therapists, teachers, and more that I haven’t thought of.

About

Forest bathing is a growing self-care practice that offers many health benefits. With beginnings in Japan, Forest Bathing is now practiced around the world because of the benefits to our overall health in a time where stress, turmoil, and chronic disease increases.

Forest bathing is a mindful slow walking experience to connect and explore the natural world around us. We explore with our senses wide open and slowing down to interact in meaningful ways. Being in nature lifts our spirits, contributes to our health through natural smells, sites, and sensations. In many countries there are guides and designated parks for Forest Bathing experiences. 

Most of human existence has been intricately woven with nature — for food, shelter, community, and for life, itself. We hunted & gathered our food. We sat by fire pits for storytelling, warmth, safety, and connection. We built shelter with branches and undergrowth. We breathed in the fresh air, drank from streams, walked trails shared with wildlife, and recorded stories on cave walls & rocks along the way.

As our lives become busier, our connection to nature is diminishing. Forest Bathing is a practice of reconnecting and gaining the health benefits offered for free anywhere the natural world exists. Give yourself the gift of spending time in the natural world.

How to Use These Cards

Each card is a gateway to connect. Each card includes a photo, a word, and a suggestion. Every card offers you new ways to connect in mindful, slow walking as you explore using your senses.

Plan on at least 15 minutes and up to several hours for your Forest Bathing experience. Choose one card for a brief session – your gateway to a mindful exploration in nature. For a longer Forest Bathing retreat, choose 4 – 5 cards and allot 10 to 20 minutes for each gateway card. 

Make a plan with a group of friends, colleagues, and family for several hours. With a group, create a mandala of twigs, leaves, stones, and other found objects that will grow during your time with each gateway. Have each person choose 1 – 3 cards for personal experiences in nature. After each gateway card, share with a group so everyone benefits from each card’s suggestion.

You will find your own ways to be in nature in beneficial ways. There are 2 blank cards in this deck for you to add your own gateway. Feel free to post your additions to my Forest Bathing Facebook page or email me with your idea. I am always updating and expanding my own deck from personal experiences and guiding others into the woods. Stay tuned, there may be another deck available soon.

Some Benefits of Forest Bathing and Connecting With the Natural World

~ lower blood pressure ~ reduced stress

~ increased Serotonin ~ increased Vitamin D

~ clears mental clutter ~ inspires creativity

~ improves mood ~ improves overall health

~ anti-cancer properties ~ better sleep

~ strengthens immune system ~ increases natural killer cells

In as little as 15 minutes to even days in the woods you will improve your health, well-being, and happiness. Benefits can be gained in a forest, a park, a lone tree, a local greenhouse, your favorite house plant, your garden, and even nature photo’s.

To purchase these decks you can: 1. go to my website @ www.centreforacupuncture.com 

2. Etsy or 3. send me an email at LJ5250@aol.com.

Each deck costs $28.

A Little Kindness Goes A Long Way

Published on by lindajjackson1 Comment

Version 2

We are living in such precarious and, even, perilous times. Each day another worry whether from natural disasters from hurricanes to wildfires, north, south, east, and west or another unfortunate expression of chaos in our government. I find myself checking the daily headlines for what new disaster is unfolding, what tweets have been sent from the hands of an immature man-child, what undoing has been done for the safety & health of people everywhere, or how much closer are we to a nuclear war. Emotions seen on everyone’s face — anger, fear, grief, frustration, hopelessness and helplessness — is more and more common.

I find myself between wanting to stay home, hibernate, and stay out of harms way OR being more social, nurturing connections, and reaching out. I cling to my practices that calm my nervous system for my sanity and support my health.

On the day of the shocking Las Vegas shooting disaster, I was driving home from North Carolina. The highways were busy and full of trucks carrying their cargo and nearly everyone in a hurry to get somewhere (yes, I’ve noticed more aggressive driving in this last year). I drove along in silence with my inner conversation my companion and my destination of home my focus. After hearing of the devastating number of people hurt or killed in Las Vegas on the heels of an unprecedented number of people who have lost everything from hurricanes or wildfires, I felt an overwhelming sense of sadness, rage, and fear.

In my silence, I considered answers to many questions: Why is there not more gun control in place after so many mass shootings? Why is there diminishing compassion and instead a growing hatred toward fellow human beings through racism, LBGT, women’s rights, our environment, immigration (supported by this man who is president)? How can I help? How can I pull myself up and out of my own anger, sadness, and fear so that I can help others to do the same? What action(s) can I take to move forward in a positive way and help change the trajectory of our country?

I recall that Martin Seligman in his book, Flourish, speaks of kindness as important and powerful to positively affect both myself and those I extend kindness towards. A simple practice of being kind to others. Am I kind enough? Can I extend more kindness to others in the course of my day?

This recollection and my inner dialogue led me to re-committing to kindness as a mindful practice. Kindness, I know, has a rippling effect. How can I do more to be kind? For the rest of my drive, I practiced mindful kindness — allowing truckers into the passing lane by slowing down, moving out of the way of the person in much more of a hurry than I needed to be, and being mindfully courteous as the miles passed by. At rest stops, I made a point to make eye contact, say hello, and wish other travelers a good day. At gas stations or while getting food, I did the same. I began to feel lighter and a smile peeked out from other emotions.

What I noticed. When I extend kindness to someone on the highway by letting them by or pausing for someone to pull into traffic I notice that within a short period they will also extend kindness to another driver. When I open a door for someone or say a kind word with eye contact, a softening happens and that kindness ripples to others. Quite amazing and simple.

I have made kindness a mindfully conscious practice and am encouraging others to do the same by asking them to join me in spreading goodness and connection. The feedback has been incredibly satisfying! Those who have tried it for a week have also noticed a ripple effect in action (of course, not every time or with every person).

Kindness leads to more kindness.

How easy it would be to hibernate, keep my head down, and stay in the busy lane of life. It feels safer, protected, and effortless. However, it also keeps me in my fear and anger. In practicing mindful kindness, I can feel more hope because I see the positive ripple with each kind action. I may not be able to change the larger picture of discontent. However, I can make a difference toward changing my world one person at a time as I meet them on my way – a smile, a moment of eye contact, and a kind gesture goes a long way.

Choice, Every Moment, Everyday

Published on by lindajjackson1 Comment

Version 2

What choice can you make today to be 5% happier? This is a question I ask on those gray days— whether gray outside or inside. Sounds so easy to make different choices and, yet, not always so easy. Today happens to be one of those days for me. I woke up to snow and wind (and, yes, it was forecast) which, surprisingly, I was disappointed that the forecast was correct in early April. I decided to finish a book I’d been reading. Once I finished the book, I found myself wandering around the house with little that interested me in doing. After about an hour of wandering, I decided to ask myself, “What can I do to be 5% happier right now?”

Making choices to be just 5% happier takes practice, mindfulness, and commitment with each choice. How do we begin? It is as simple as asking the question and waiting for an answer. Within minutes, I did decide to cook (which always makes me happy). Doing one simple thing changed my mood from OK to feeling satisfied and looking forward to dinner.

Through studying Positive Psychology, I have learned to ask questions, such as, what can I do to feel 5% happier. Other questions I ask help re-direct my focus from what I think isn’t working to focusing on what is going well and what is good. So I will ask myself, what is going well right now?; what can I do or say to feel differently?; who can I be that is more positive, mindful or present?; what can I appreciate more in this moment?.

One of my favorite questions, ‘Who do I want to be today?’, is a question I ask myself most mornings as I finish my journal writing before heading off to my day. My answers set a positive tone and intention to my day which has made my life more meaningful. It has become a positive anchor that I create each morning for myself and am, then, better prepared for the curve balls that life throws my way (most days there is at least one unexpected curve ball).

At the end of my day, in my evening meditation, I answer another question, ‘What am I grateful for?’. Gratitude has been proven to have lasting benefit toward a positive life and better health. For me, I remind myself of those experiences, things, people, animals, and family that make my life richer (even a good meal or a great movie find their way to my lists). Sometimes on my list are experiences that weren’t so positive but I learned from them. Acknowledging my gratitude keeps me from taking my life for granted. When I end my meditation and tuck in for the night I go to sleep with a full and open heart.

Each day we make choices — what to wear, what to eat, when to exercise, what to pay attention to, read, learn and do. I like knowing that I have choice. We also have choice around how to react, how to be present, and how we want to feel. Mostly, my choices have become much more mindful and positively focused. As a result, I am overall, happier doing what I love and living with purpose.

So, I’ll end here with how I began…

“What choices can you make today to be 5% happier?”