It’s All About the Selfie Retreat: Self-care and Mindful Walking MeditationPosted: July 30, 2015
Recently, I had the opportunity to take a small group of uniquely inspired ladies on a retreat at the Keys Creek Lavender Farm, out in the country setting of Valley Center– which is about 30 miles from San Diego, CA. In this space known for growing, healing and well-being, we spent the day focusing on and celebrating “The Self”. We weren’t cultivating conceit, self-righteousness or self-absorption. What we were doing was finally giving ourselves permission to treat us the way we treat others in life… with love, kindness and compassion. Spending time to focus on ourselves is not commonly encouraged in our western culture, where to get ahead (and sometimes just to make ends meet) we work the extra hours doing as much as we can, in addition to taking care of those around us, and responding to their needs– be it our significant others, children, parents, pets, etc…. As women of the 21st century, we are conditioned to do it all: juggling work, family and home life. We rinse and repeat these conditions all the time. Given that there are only 24 hours in a day, sometimes we run out of time to do it all, and find ourselves stressed out, burned out and most of all– out of balance.
It’s All About the Selfie Retreat allowed these women to regain balance and well-being, and give themselves the care they need. They had the opportunity to slow down and experience life focusing on the present moment. They asked themselves questions like “Who am I?” and “What do I need?” They did this through various reflective exercises, mindful meditations and intentional activities that supported savoring the moment and experiences. They participated in strengths finding, walking meditation, mindful yoga, mindful eating (nourishing themselves with purpose), sending loving-kindness to their loved ones, themselves and the world, and mindful self-talk—applying self-compassion techniques to cultivate both positive emotion and to use as coping tools when things don’t go as planned.
There’s not enough time and space to describe the full retreat in one post, so I’ve broken the day down into a few posts with this being installation #1. By the way, The Selfie Retreat is a staple service of BeingMerry.com, and is scheduled to happen at least once per calendar quarter. For this post, I’d like to focus on the mindful walking meditations that promoted self-love, self-care and gratitude.
Mindful Walking Meditation
We held a few different perspectives during our walking meditation, where we either focused or opened our awareness intentionally as we moved through nature, from a vintage barn setting where the ceiling was covered with bunches of drying lavender, to the labyrinth space where a magnificent crystal sits at the center. We initially focused our awareness on the sensations of walking – noticing the sensations in our leg muscles moving us through this space, the functioning of our joints supporting our bones, and our feet touching the ground and propelling us forward. We also focused our attention on our breathing—the intake of air at our nostrils, the releasing of stress in our exhale, the rising and falling of our chests or abdomens, and the opening of our hearts as we took in all of these sensations. We were aware of feeling of gratitude inside ourselves, for the ability to walk, breathe and exist without too much difficulty in those moments.
Our focus of awareness shifted once we reached the rock-lined labyrinth. These structures are unlike mazes as they have only one starting and ending point, which are one in the same. Labyrinths have been used throughout history in many cultures and over many centuries as a symbol of one’s spiritual journey, among other things. As we slowly walked through the labyrinth, we contemplated our life’s own journey, accepting all that we have gone through that has led us here to this moment. Sometimes the difficult times we experience are hard to accept, however, if we reframe those times and look for the silver linings (the lessons we learned as a result of those hard times), we see that without both the good and the bad times, we would not be exactly where we are today.
We ended our walk with an open awareness meditation, sensing and savoring our surroundings. In this type of meditation, we are encouraged to notice everything around us employing as many senses as we can. We notice the strength and temperature of both the breeze and the sun on our skin, as well as the aroma of the sweet lavender and fresh outdoors, and finally the songs of the birds chirping nearby and the sound of feet shuffle along the dirt path. Looking at the trees we pass, we notice the texture of the bark and the shape and color of the leaves with all their gradients. We are aware of our feet on the dirt path, and realize that many before us have walked this way as well. We may feel a sense of common humanity—being a part of something much bigger than ourselves. We feel a sense of awe and gratitude for life itself—all around us, and the ability to be a part of it. We realize that we are so very blessed.
How will you take time for yourself today? Trying going for a walk in nature.
But don’t take my word for it… try a walking meditation for yourself. Focus your awareness on your bodily sensations, or open it up to nature and the world, noticing all her splendid details. Try one perspective and then the other. Explore which twist of mindful walking resonates with you. There are other things you can think about (or sense) on a mindful walk (in each step “you arrive”, in each step “you are home”—Thich Nhat Hahn encourages this perspective). The main point is that you focus your awareness, or open it up. When you find your mind wandering, as it will during meditations, just bring it back kindly to the object of your focus or intention. This kind of slowing down, and focusing or opening does not only change your body (giving it a break from the crazy running around many of us do), but also your brain (rewiring the stress response) and spirit (responding with awe and offering gratitude) as well. Try it as your-SELFIE just may thank you for it!