Margaret Cheasebro

Coats and sweaters appear in my house during this cooler, autumn weather. Now is a wonderful time to take a nature walk. You can walk through your neighborhood, along hiking paths, or find a bench on which to sit and notice your surroundings.

It helps to take a deep breath to help yourself begin to relax. Keep your eyes open as you notice everything around you. The breeze might feel a little chilly, the sun may help you feel warmer. As you focus on what you are seeing and hearing around you, the sounds of chirping birds and flowing water might come into your awareness.

We miss so many things when we don't take time to relax and pay attention. When we learn to calmly listen, we often discover that we start to breathe more deeply, a sure sign that we are starting to relax.

See the dirt pathway with weather resistant weeds poking out between pebbles. Hear the branches of trees rub against each other. Notice some of the few remaining leaves falling toward the ground.

As you continue to notice and to feel relaxed, ask yourself what you would like to see in your life. Do you long for more job satisfaction, improved family harmony, a better understanding of your life's purpose?

Pick up a small rock. Let your thumb and fingers explore its surface. What do you feel there? Bumps? Crevices? Rough or smooth edges?

As you walk or sit, keep noticing what you see, hear, feel, touch, and smell. Every time you become more aware of your surroundings, you are letting go of a distraction in your life that has kept you from noticing all the beauty around you.

Think about the things you enjoy and love in your life. Let your mind explore each of those things in the same way you let your fingers explore that rock. The more you appreciate those positive things, the more you become aware of them.

When you reach the end of your walk, take another deep breath in. Then let it out as you allow gratitude to flow from you. Be thankful for everything you experienced during your time in nature. Saying thanks is one way of helping you to remember the lovely, calm, and relaxing moments you just experienced.

Breaking a bad habit can be hard. That's why I was glad to learn a different way to do it.

The different way is simple. Don't try to break the bad habit at all. Instead of focusing on it, think of a new habit you want to replace it with.

That sounds too simple, but I tried it, and it worked for me! It doesn't cost you any money, just a little bit of time, and not much of that.

If you've ever been around people who drive you crazy, it's easy to see their flaws. It's hard not to say something negative to them. The bad habit I wanted to replace was feeling upset every time I had to be around a certain person. Things the person did and said had a way of setting me off. Before I knew it, I could feel myself boiling over with frustration. That person really bugged me!

I had tried before to change the way I reacted to this person, but it didn't work. I was doing what a lot of us do when we try to get rid of a habit. We try to fight it, break it, get rid of it. The problem is that when we do that, we're thinking about the bad habit.

When I learned a different method to try, I was ready! Instead of focusing on the habit I wanted to break, I focused on a new habit I wanted instead. For me that focus was to see this person through eyes that saw only goodness. I named the person in my mind and said, "I see ____ through eyes that see only goodness."

There is a second part to the method, and this part is the most important. After you make that statement, take a deep breath and say, "I have the new habit."

If that's still a little challenging, try meditating on it for a few minutes. Meditating can sometimes be easier if you stand or sit near a tree. Say the new habit you want to form. Then look at the tree. Notice all its beautiful details. Feel calmness settle over. Then take a deep breath and say, "I have the new habit."

You may need to say this to yourself a few times for the next few days. You don't have to be near a tree to say it. You can think it in your mind if you're at work or in a public place.

If the old habit tries to creep back, don't focus on it. Don't try to fight it. Just state the new habit. Then take a deep breath and say, "I have the new habit."

Give it a try. It worked for me. I think it could work for you too.

As we faced on January 6 perhaps the most dangerous challenge to our country we had ever experienced, when domestic terrorists tried to stop the United States Congress from certifying the Electoral College votes that confirmed the victory of President-Elect Joe Biden, we found ourselves in different locations, different frames of mind, and different levels of emotion.

How do we get past that? How do we become a united country again? How do we continue to function with some peace of mind?

The people lawfully appointed to handle justice will determine what happens to those domestic terrorists, but how do we carry on? How do we find the peace of mind to perform our daily tasks?

Those of us who have developed some proficiency with prayer and/or meditation can turn to that. But not all of us are very adept at prayer or meditation.

In those times of agitation, fear, anger, or confusion, it can be helpful to find a place nearby where there are quite a few trees. Take a walk among those trees. As you walk, try to calm yourself by noticing details about the trees – the texture of their bark, the shape of their leaves, how tall they grow, how wide they spread their branches.

When you notice such things, you are starting to take your mind off of other things. One of the first steps to practicing prayer or meditation is to take your focus off of those other things and place them on getting into a state of quiet contemplation.

That first step can be so hard it may seem impossible. But persevere. See the trees as allies in your efforts to gain a sense of calm. As you keep at it, you may notice that your breathing slows and your mind quits churning quite so much.

Give yourself enough time as you walk among the trees to sense that you are calming down. You are beginning to find a sense of peace.

Though walking among trees is not the only way to find a calmer, more peaceful frame of mind, it can be quite effective. Whatever works best for you, see if you can practice it a little bit every day. When you do, you will find that peace and calmness stay with you longer, even when you find yourself in difficult circumstances.

May you find the way that works best for you and keep practicing it. The more people who do that, the more our efforts will help to expand calm and peace all around the world. Then, when we face dangerous challenges, negative emotions and attitudes will have less of an impact.

If you are struggling with an issue in your life that weighs you down or stresses you almost beyond your ability to cope, take time to visit the trees you have come to appreciate. Many of them may be in your yard or around your neighborhood.

When you get to one of those trees, stand near it. Quiet your mind as much as you can and focus on the tree. Notice the texture of its bark. Touch the bark to sense how it feels to your hands. Is it rough, smooth, lumpy? Look higher up into the tree. Trace the branches with your eyes. Notice how the twigs and any remaining leaves that have not fallen attach to the branches and spread beyond them.

Do you see any nests in the tree, any birds perched there, perhaps squawking at you for standing so close to the tree? Are there any other wildlife? Once I saw a porcupine perched in a tall cottonwood. Another time I saw a snake winding its way up the trunk of a tree toward a bird's nest containing, it hoped, eggs to eat.

Then bring your gaze back down to the base of the tree. Notice the roots, how they splay out from the tree trunk and bury themselves into the ground, forming a strong, sturdy base for the tree. Imagine what it would be like for you to let strong pillars of support flow from your feet deep into the earth, letting the planet nurture you and help you feel stronger.

Once you feel well grounded as you enjoy that connection you have forged with the earth, stand quietly as you feel strength flow into you. Look up into the tree again. If you feel so inclined, say a prayer of blessing, gratitude or encouragement for it.

As you feel calmness resting like a warm, comfortable cloak around you, listen to impressions that go beyond the sounds of branches brushing against each other in a gentle breeze, beyond the rustle of dried leaves on the ground as a squirrel passes by. In that quietness that takes you into a place deep within yourself, listen for any impressions that come to your mind.

You may become aware of an encouraging thought, a supportive idea, a phrase to cling to when life seems too difficult, too overwhelming, too confusing. You may feel filled with love so deep that it fills you up and overflows in tears of joy.

Is the thought coming from the tree? Is it coming from the greater wisdom within you, from the divine presence that always surrounds you even when you forget it's there? You don't have to figure out where it's coming from. Just notice the message, repeat it so that you don't forget it, and thank the tree for helping you find your way into a meditative state that allowed that thought to give you the strength, courage and stamina to carry on.

When you feel ready, say goodbye to the tree and head back to your life full of challenges. No matter what you face, remember the message, the sense of love or joy that filled you with hope and strength. Carry it like a treasure in your mind and repeat it as often as you need to. Write it down somewhere so that in the coming days, when you need it most and have a hard time recalling it, you can find it and be strengthened once again by its powerful message.