Rebe Pascual via Unsplash

A Conversation with Nature — Expressing Gratitude

An exercise for reflecting on all that has happened over the past twelve months.

This time of year, it’s common for us to reflect on all that has happened over the past twelve months. It’s a natural time to look back over our shoulders, to see what has shaped us and supported us to be who we are today and to be with the richness of the life we are living. It’s also a wonderful time for us to look back and take the opportunity to express our gratitude and appreciation for all that has mattered to us.

By expressing our appreciation aloud in conversation, we’re affirming what matters and what we appreciate. We’re sending an honoring and respectful message into the world saying “this is so.”A form of reciprocity is completed. That which has somehow benefited us is now the receiver as we express our gratitude.

Speaking our appreciation and practicing gratitude has additional benefits. Research has shown that regular expression of gratitude increases happiness, reduces depression, may improve sleep, and lower levels of cellular inflammation.

Here’s a way to support yourself as you take the time to reflect and express gratitude for your own personal experiences this year.

The Invitation:

Wander on the land until you discover a presence, place, being, or thing that has been waiting for you to come before it. A place that seems welcoming to you and already inviting you to share and speak all that you have to say. You won’t need to worry if you’ll find such a place! If we let ourselves, we can then notice such places or the presence of something that is inviting us to share. It may be in the way a pine tree smells, or a little nook formed by bushes and a stone — all waiting for us to come and inviting us to speak. And you won’t need a huge wilderness area or national park to support you in this. Many who have come before you have found places of nature and beauty in our busiest cities and in urban neighborhoods not often associated with natural beauty. Let yourself discover what’s accessible to you — even if you’re confined to your home.

Let your senses and curiosity be your guide as you wander. Let a natural presence find you — you may even be surprised.

Once you come to a place, a presence, or a being that is welcoming, stop and turn toward its presence. And then, just like you would greet a good friend, introduce yourself to it by speaking aloud and simply saying something like “Hello, my name is Michael.” It’s important to speak aloud, and once you do, you’ll understand why.

After you’ve introduced yourself:

  1. Share what’s caught your curiosity and brought you to be here, now.
  2. Share, aloud, what it is that you notice about this presence, what stands out, and what you recognize as welcoming and inviting you to speak.
  3. Once you’ve shared what you notice about this presence, share the gratitudes you have of this year. Be as specific as possible — let yourself speak what matters most to you personally. It’s been your life, and your experiences this year. Acknowledge what has supported you in challenging times, what has helped you grow, and what has brought you joy and vitality. Acknowledge the people and events that have mattered to you as well.

You don’t need to worry about getting this right, simply share what you have to say. In whatever way is right for you, share your gratitude for all that has been this last year. Speak aloud and be spontaneous. You may even be surprised about what you say.

Once you’ve shared what you have to say, you may have some questions about this year and your experiences. Let yourself notice the questions you carry and simply ask them out loud in the presence of this part of nature.

And after you’ve asked a question, listen for a response with all that you are and all that you have. Let all of your senses be active in this conversation. You may hear a response, you may also hear something through your own intuition, there may be something else in the field of this conversation that grabs your attention in this moment. Using all of your senses, and being open to whatever happens next, let what follows be part of the conversation that you’re having. Continue this conversation, speaking aloud and following the response, and simply letting yourself be in this conversation with nature until you notice the conversation has come to an end. You’ll know when it’s time.

And just as you would end a conversation with a good friend, when you’re finished, say thank you. Share a word of gratitude or express your appreciation in other ways — a bow, a touch, a teardrop, some water — whatever is simple and natural for you.

Journaling before you complete your wandering can be a great support. Take some time after your conversation (or conversations) to jot down what has actually happened. Think of this as almost a recording of the experience, rather than just your making meaning of this experience. There will be time for the meaning-making later. Jot down any aha’s, insights, or new questions you’re carrying. You may also find it helpful to draw, doodle, or just let your hand write whatever it likes. There’s no right or wrong way to this.

General guidelines to support you

This approach for wandering in nature has some additional components that can support you and the conversations waiting for you on the land.

In the beginning, speak your intention aloud and cross a threshold. This step helps you drop into another way of being present on the land, and opens you up to your intention and curiosity. Crossing a threshold could be walking under a branch, stepping off or onto a trail, walking from a shadow into sunlight. When speaking your intention for this wander, you might say something like “I’d like to wander on the land until I come to the place that is welcoming me to share my gratitude for this year.” You can use your own words and speak what’s most relevant and natural for you.

Avoid human-made shelters. This is a simple encouragement to let yourself fully be in nature. If you need to take a break, you can do so consciously by crossing a threshold and stepping out of your wandering. You can then return to your experience by crossing a threshold and naming your intention just as you did in the beginning.

Avoid conversations with other people. Conversations with others may keep you from dropping into the experience that awaits you. If a conversation with another is inevitable and shows up as a surprise — like an unavoidable crossing of paths with a stranger — consider the encounter as part of the experience. What arises?

When returning, cross a threshold to formally bring this process and experience to a close. This does not have to be the same threshold. You may also find it helpful to stop just before crossing this last threshold and remember the highlights and experience you’ve just had. Let yourself feel this. What sensations are present? What questions or insights are present? Breathe into the part of your body that holds the sensations and memory of this experience. You may return to this place. Cross this last threshold when you’re ready to bring this wandering to a close.

And a poem to send you on your way….

Reading a poem just before you head out can help to ground you before you wander on the land. Here’s one to send you on your journey with the best of wishes:

blessing the boats

Lucille Clifton

may the tide
that is entering even now
the lip of our understanding
carry you out
beyond the face of fear
may you kiss
the wind then turn from it
certain that it will
love your back may you
open your eyes to water
water waving forever
and may you in your innocence
sail through this to that

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