Relaxing in the Dead Sea

Welcome to this Mind Journey, where the healing waters of the Dead Sea offer deep relaxation and calm, as they have for millennia.

At over 400 meters below sea level, the Dead Sea is the lowest point on Earth. Despite its name, it’s neither a sea nor devoid of life. In this landlocked lake surrounded by mountains, nature thrives against the odds. While its salty waters can’t sustain fish or plants, tiny microbes flourish here—a hidden testament to resilience.

Are you ready to visit these ancient, restorative waters?

Get comfortable, either sitting or lying down. Close your eyes or keep them open, whatever feels right.

Take a deep breath in. Hold it. And slowly exhale.

Repeat this sequence a few more times. With each exhale, imagine your body sinking further and further into a place of rest.

Now, imagine standing on a rugged, rocky outcrop, breathing in warm, salty air.

Turn around and you’ll see the golden cliffs of the Negev Desert, their jagged edges etched against the cerulean sky.

A jujube tree grows nearby, a reminder that life clings to this arid land. Walk over and pluck one of its small red fruits.

It’s smooth, firm, and still warm from the sun. Bring it to your nose. It has a sweet, honey-like aroma with a hint of spice. Take a bite. 

The delicate skin gives way to soft, juicy flesh with an apple-like sweetness. The flavor is refreshingly cool in the desert heat.

A soft snort catches your attention. Turn to find a Nubian ibex nearly within arm’s reach, the tan coat of the wild goat blending with the rugged terrain.  

A pair of dark, liquid eyes meet yours in a moment of connection.  

The goat bows, gracefully lowering its massive curved horns in welcome. 

Nod in return, silently thanking the magnificent creature for allowing you to share its space. 

The animal bows once more and then walks on, surefooted on even the most uneven terrain.

Glance back at the water, its glass-like surface glinting in the sunlight. As though drawn by your presence, a wooden staircase materializes, inviting you to the shore. Grasp the handrail and start down, counting backward with each step:

10... The stairs feel sturdy, encouraging you on.
9... The mineral scents deepen, grounding you in this place.
8... A desert finch flits beside you, then takes the lead.
7... A warm breeze brushes against your back, urging you to continue on.
6... The shimmering lake, closer now, beckons to you.
5... Salt crystals along the shore glimmer like scattered jewels.
4... Ripples are more visible, as if the water excitedly awaits your arrival.
3... The rocks turn into smooth, rounded pebbles.
2... Sand mixed with mud prepares to greet your feet.
1... Finally, you’re here, standing on shore of the Dead Sea—a place like no other.

Cool, thick mud squishes under your feet as warm water laps gently at your ankles. Bend down to scoop a handful of mud and rub it on your arms. 

Its paste-like consistency soothes, while the fine graininess provides gentle exfoliation.

Now, step into the water to rinse it away. Your arms feel baby-soft. 

Venture in even further until the dense buoyancy lifts you effortlessly, like magic. 

Your feet float up from the lakebed, but you don't need to tread. 

Lie back and let the saltwater cradle you. You feel so weightless and free, it’s as if the weight of the world has been lifted. 

Everything around you is still, except the lapping of waves.

Take the opportunity to free your body of any stress and strain. Start by softening your forehead and eyelids.

Relax and unclench your jaw.

Drop your shoulders and let any tension melt into the water.

Release your hands and let your arms float freely by your sides.

Soften your stomach, letting it expand with each breath.

Allow your legs to drift and gently wiggle your toes to release any lingering tension.

As the sun dips in the horizon, the sky transforms into soft pink and lavender hues. When you turn your head to look at the colors, you spot the ibex on the shore. It raises its proud head high, then bows again, this time bidding you farewell.  

As this Mind Journey comes to a close, enjoy one last moment to just… be.

Stay here with the healing energy of the Dead Sea as long as you wish, fully at ease—your body relaxed, your mind calm, your spirit renewed.

Mountain of Strength

Welcome to this mindful moment, a time to let go of fear and gather courage.

Close your eyes. Picture yourself standing high on a peaceful mountainside, the crisp air cool against your skin, the view stretching for miles into the distance.

Take a deep breath of the pure, fresh air, feeling it ground you as it fills your lungs.

Before you is a smooth, flowing stream winding its way down the mountainside. In your hand, you hold a collection of small, delicate flower petals, each one representing a fear or worry that’s been holding you back.

Take a petal and assign it a fear—big or small. Gently place it in the stream and watch as the current carries it slowly down the mountainside, far beyond your reach.

As the petal drifts away, a small, smooth stone glimmers in the water and washes to your feet, a symbol of your strength and resilience. Pick it up and hold it close, speaking a word of courage or confidence into the stone. Then put the stone in your pocket

Repeat this process: releasing each fear with a petal and affirming your strength with every stone that finds its way to you.

Whether you imagined two or many stones, each is a reminder of the courage that always resides within you.

It’s time now to return from this peaceful oasis. Take a deep breath and open your eyes, reconnecting with your surroundings.

We’ll end this journey with a quote often attributed to Roman Emperor and philosopher Marcus Aurelius: You have power over your mind—not outside events. Realize this, and you will find strength.

When faced with uncertainty, remember this wisdom. Release what’s beyond your control and reconnect with the quiet strength inside you.

A Murmuration of Starlings at Dusk

Each spring and fall, along the coastal marshes of Denmark's Wadden Sea National Park, hundreds of thousands of starlings emerge just before sunset. This large group, called a murmuration, dances across the sky in a synchronized performance.

A starling murmuration is fascinating to behold. Researchers theorize that each bird responds to the movements of the six or seven birds surrounding it, unconsciously bobbing, weaving, and changing direction so that every starling moves in unison. The murmuration can have the appearance of a tornado, a tidal wave, or a vivid brushstroke. Whatever shape the murmuration takes, the effect is spectacular—their motion is hypnotic.

Today, we will journey to the tidal flats of Denmark and watch the mesmerizing choreography of starlings.

First, find a comfortable position, either sitting or lying down. Close your eyes or keep them open, whatever you prefer. You may even walk if you wish.

Turn all your focus inward and find the natural rhythm of your breath. With each inhale, imagine breathing in fresh energy. Feel it flowing through your body, heightening your awareness. With each exhale, imagine becoming lighter than air, drifting farther and farther away from the present moment.

Envision that you’ve floated to the tidal flats of Wadden Sea National Park.

It's an early evening in mid-September. You’re enveloped by cool, salty air, filled with the distant calls of seabirds. A breeze nips at your neck, but your wool coat keeps you warm and comfortable.  

Before you, the sun sinks low in the sky, painting the clouds in pastel hues of lavender, peach, blue, and gold. It’s low tide and the ocean has started its slow retreat toward the horizon, leaving the sand flats beneath it exposed.

A complex network of small, winding channels stretches before you, weaving the landscape into a watery mosaic. The tidal flats catch the remaining glow of the sunlight. It glistens on the water of the shallow channels and pools, creating mirrored streaks that stand out against the sand.

The channels of water create an abstract lattice that extends toward the horizon. Follow it with your eyes and take note of the subtle shifts in color: the marshy darkness of wet sand and the pale texture of dry sand; the small fringes of seagrass; the glimmering, stippled surface of sand beneath shallow water; and further out, far in the distance, the glittering edges of cresting waves.

The sound of rustling fills the air, slowly growing louder and closer.

A dark, swirling mass emerges in the distant sky.

A huge murmuration of starlings passes over the horizon, shapeshifting seamlessly and continuously, from dark, concentrated orbs of energy, into vast, diffuse, swooping lines, like enormous brushstrokes across the sky.

The individual birds are all but invisible from this distance. There is no singular leader. Each bird appears to respond to the movement of those surrounding it. Their motion is intricate, instinctive, and graceful, the unconscious choreography of nature.

The cloud swells and contracts.

It expands and spreads out, undulating and turning into a kind of calligraphy. How can it shift so quickly between forms?

There is no stillness, no pause. As soon as one formation has taken shape, it changes, like the crash of ocean waves that roll into each other and bounce off again, creating infinite, new tidal patterns.

The echo of wings beating in unison resembles an endless gust of wind passing through trees, like an eerie and beautiful whisper. Focus all your attention on the hypnotic sound.

Watch as the flock transforms from giant, organic orbs, into tight balls of energy; swift lines of movement, and then soft, delicate cloud shapes.

Let the energy of the flock seep into you—the sense of awareness; the instinctive, intuitive movement; motion that is pure trust.

What would it mean to move through the world this way? Have you ever experienced something similar, like doing the wave at a sporting event, or participating in a synchronized dance? How did it feel to be part of a collective movement?

As the sun begins to dip below the horizon, the sky shifts from cornflower blue to a deep indigo.

The starlings cast shadows against the sky, rippling, swirling, and undulating. Gradually, they move further and further away. The sound of their wings grows fainter.

They move as one down the length of the shoreline and eventually disappear into the marsh grasses in the distance.

Take in the image of the dark night sky, the first pinpricks of stars emerging and growing brighter. Notice your breath moving like a murmuration, bringing oxygen into your body and carrying it to every cell with the same unconscious movement of the birds.

The sounds of night begin, signaling that it's time to end this Mind Journey.

If your eyes are closed, open them. Take a few deep breaths as you ground yourself in your surroundings.

As you return to your reality, carry with you the energy of the murmuration. Be mindful of the ebb and flow of movements around you—whether those of other people, animals, or even traffic—searching for beauty in unexpected, synchronized moments. And know you can revisit the inspiring starlings whenever you’d like.

Journey to Shangri-La

Shangri-La is a mythical utopia from James Hilton's 1933 novel Lost Horizon. It describes a secluded monastery in Tibet's Kunlun Mountains, a harmonious valley, untouched by time that promised peace, spiritual wisdom, and extended life.

The name "Shangri-La" has come to symbolize any earthly paradise—an idealized hideaway from the stresses of modern civilization, a place of exceptional natural beauty where life approaches perfection.

In this Mind Journey, we’ll travel to the mythical land of Shangri-La, finding beauty and serenity within its ancient embrace.

First, find a comfortable position, either sitting or lying down, with your eyes open or closed. If you prefer, you can even walk while listening.

Take a few deep breaths, filling your lungs with air as you inhale and slowly releasing the breath through your mouth as you exhale.

Think back to a time when you felt a deep sense of calm and tranquility. Perhaps you were taking a quiet walk in nature, practicing meditation, or spending time surrounded by loved ones.

Let that feeling wash over you again as we embark on this journey.

Imagine standing at the foot of a majestic mountain range, its peaks reaching all the way to the clouds. The crisp, clean air carries the scent of pine needles and sweet wildflowers. A gentle breeze whispers through the valley, carrying the faint tinkling of bells. The lush grass is soft beneath your bare feet. Allow the scene to unfold without judgment. Whatever you're envisioning is right for you.

You’re standing next to a calm river, the sun’s rays make it sparkle like silver and diamonds. Surrounding you is a breathtaking landscape of vibrant greens.

The water is so clear you can see the smooth stones at the bottom. Bend down and cup some in your hands. Take a refreshing drink, feeling its purity invigorate your body.

Begin walking at a leisurely pace. Ahead, a meadow bursts with iridescent blue, purple, and yellow wildflowers. Their sweet fragrance mingles with the crisp mountain air, creating a scent that awakens and soothes the soul.

A cluster of buildings nestles against the mountainside. Engage your senses as you continue walking toward them. What can you hear? What can you smell? What do you notice about the buildings?

As you approach, you see the structures are elegant, yet simple. Their sweeping roofs are adorned with intricate wood carvings that resemble lotus flowers, animals, and Buddhist Gods.

The chiming bells grow louder, emanating from a stunning temple at the heart of the settlement. The white building is about two stories tall and radiates light. Its top is brightly adorned in gold, catching the sunlight and reflecting it back in bright streaks. The edges of the roof turn up like the petals of a flower.

Large, wooden doors stand open at the front of the temple. As you walk through, you see bright sunlight ahead, prompting you forward.

The center of the temple opens to a beautiful courtyard, where saffron-robed monks tend to a meticulously kept garden.

The air is rich with the aroma of incense. Find a tranquil spot in the courtyard garden to sit.

One of the monks smiles warmly as he approaches you, offering a cup of traditional butter tea. Sip the rich liquid, and feel its warmth spread through your body, a comforting and grounding sensation. A profound sense of peace washes over you.

Allow your thoughts to flow freely for the next 3 minutes. The low, melodic chanting from within the temple forms a moment of perfect serenity. Time seems to stand still.

Slowly stand up and begin walking back to exit the temple.

As you leave, notice the sun beginning its descent, painting the snow-capped mountain peaks in hues of gold and pink.

The cool evening air refreshes your skin as you wander back through the village.

Lanterns glow warmly on the paths, illuminating the villagers preparing their communal meal. The aroma of fragrant spices and hearty stews fills the air.

The night continues to deepen. As you return to the meadow, find a quiet spot to sit, and lie down on the grass.

Gaze up at The Milky Way, stretched across the heavens in a dazzling display. Can you sense being a part of something greater than yourself?

It's time now to end this Mind Journey. If your eyes are closed, open them. Take a few deep breaths and become more attuned to your reality while rolling your shoulders and wiggling your fingers and toes.

Let the tranquility of Shangri-La flow through you. Carry it with you through the rest of your day, and remember that you can always return whenever you need to find harmony, peace, and rejuvenation.

Body Relaxation in Your Personal Oasis

Welcome. Today, you’ll take a mind journey to a place you consider your oasis, whether real or imagined.

First, get comfortable, and let your body relax.

Close your eyes or keep them open–whatever feels right to you.

Take a deep breath in through your nose, hold it, and slowly exhale.

This time, breathe in more deeply, imagining that you’re inhaling focus and clarity.

Now breathe out very slowly, releasing any distracting thoughts.

Envision that you've been transported to your special place.

What do you see?

First look left.

Then right.

Then straight ahead.

What catches your eye the most?

What colors and textures do you see?

Focus on something specific for a moment.

What do you hear?

What’s the loudest noise?

What’s the softest?

What can you smell?

Pinpoint the most pleasing smell, and inhale deeply to experience the aroma, then exhale slowly and completely.

Glance around. Is there anything you can taste?

If so, try it now.

Is it sweet? Or savory?

Reach out and touch something nearby. How does it feel?

Remember that you're not just an observer in this serene place but part of the landscape.

What creatures, if any, might hear, see, or smell you as you wander?

Look for a place to sit or lie down, mirroring the actual position of your body.  

As we begin the journey of progressive body relaxation, settle into a state of comfort, both in your mind and in your physical space.

Start by scrunching up your facial muscles and tensing your jaw—and holding.

Release them, allowing your face to completely relax. Open your mouth so your jaw slackens.

Next, lift your shoulders towards your ears. Go even higher, and hold.

Now, let them go, dropping them to a resting position.

Make fists with both hands, keeping your arms straight and tensing your biceps. Hold.

Slowly uncurl your fingers, letting your hands and arms go limp.

Take a deep breath, filling your lungs. As you exhale, tighten your abdominal muscles by pushing your stomach towards your spine. Hold.

Release your belly, letting it soften and fill with air.

Squeeze your glutes as much as you can, and hold.

Now release.

Finally, point your toes away from your body, curling them and tensing your calf and thigh muscles. Hold.

Relax everything now, feeling your entire body become deliciously heavy, sinking deeply into the chair or bed beneath you.

Imagine a soft light cocooning you, like the sun’s warming rays. This radiant energy fills you with a sense of peace and safety.

Take time to reflect on why this place is special to you and how you feel being in it.

Picture breathing in a white, calm light, and breathing out any stressful thoughts. Breathe in calm and breathe out stress.

As this Mind Journey comes to an end, remain in this state of rest and relaxation for as long as you wish, drawing from the peace you feel in your personal oasis.

A Dip in Lake Alpine

Lake Alpine is a small, scenic reservoir nestled within California’s Sierra Nevada mountain range. Each summer, visitors flock to this area, and today, we will journey in our mind’s eye to explore the beautiful scenery and dive into its cool alpine waters.

First, find a comfortable position.

Close your eyes, or keep them open, and take in a few deep breaths at your own pace.

With each inhale, focus on filling your lungs, and with each exhale, empty them completely.

Continue this natural breathing cycle and notice how each inhale brings focus and clarity, and each exhale brings relaxation and calm.

Slowly, imagine you’ve been transported to a quiet, serene forest.

The air around you is suffused with the crisp scent of lodgepole pine and red fir trees combined with the subtle aroma of the earth.

Sunlight dances across your face and turns the tree branches into abstract shadow shapes.

You are standing on the shores of Lake Alpine, surrounded by the Sierra Nevada mountains. As your surroundings come into focus, notice the sun turning the calm lake waters into shades of electric blue and teal.

The pine trees are a shamrock green, and the bark of the red firs stands out vividly. The sun highlights their various textures with light and shadow. The bark looks carved, more like a sculpture than a tree, with decades of life displayed on the surface.

Take in a few deep breaths, letting the mountain air fill your lungs.

Watch the breeze stir gentle currents across the water, pushing small rings of waves outward, further and further, until, at last, they disappear into the distance.

The sunlight, fresh air, and crystal clear lake are filled with a thrilling energy. The water looks inviting.

Walk towards the water's edge. Feel the ground beneath you slowly change from smooth earth to textured, granular rocks and soft dampness as you draw closer to the shoreline.

A large, flat rock juts into the water on your left. Step onto it and feel its smooth surface. Warmed by the sun, it soothes the soles of your feet.

The surrounding waters are deep, obscuring the bottom of the lake with a brilliant midnight blue tone. This is the perfect place for a dive.

Excitement threads its way into your body, like a current, or a surge of electricity.

Take a few steps back and gather your energy, preparing for the jump.

With a burst of momentum, launch yourself off the rock and into the air.

Time slows. The wild, blue water sparkles brightly around you. The air feels still, and exhilaration courses through your body.

Finally, the water envelopes you in a sudden sweep. After the warmth of the sun, the chill is so refreshing; it brings vitality and energy back into your body.

You surface and float on your back, gazing up at the bright, blue sky. Breathe in the fresh air.

Feel the sun’s energy heating the front of your body, warming your face, neck, and chest, as the lake water cools the backs of your arms and legs.

Take a minute to float and enjoy this perfect equilibrium of sensations.

When you’re ready, swim back to shore, each stroke feeling strong and effortless.

As you emerge from the lake, water drips and cascades down your body. Stand once more in the bright, summer sunlight.

Feel the warmth of the sun mingling with the lingering coolness of the water, a perfect balance of energy and calm.

The chirp of a Mountain Chickadee signals that it’s time to end this Mind Journey. Take a few deep breaths as you roll your shoulders forward and backward.

Notice the energy coursing through your body. Enjoy the feeling as you slowly return to your surroundings.

As you return to the present, turn your focus inward, and spend a few moments tuning into the natural ebb and flow of your breath; this breath that brings energy into your circulatory system and sensation to your body; this breath that carries you through the rest of your day.

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Watching the Clouds

On a sunny day, there’s nothing quite like lazing around and watching clouds pass. Clouds capture our imagination with their beautiful scientific names, precise formations, and surreal shape-shifting abilities. Their forms and textures can indicate changes in the weather, highlight the beauty of a dramatic sunset, or provide the backdrop for a glorious summer day. But while clouds are present in the scenery of our everyday lives, we rarely get the chance to spend time focusing on their ethereal forms.

In this Mind Journey, we will travel to a serene grassy field, look at the clouds, and experience the tranquil beauty of the ever-changing sky.

First, find a comfortable position, seated or lying down.

Close your eyes, and begin by taking a few deep, restful breaths.

Inhale deeply through your nose for the count of 4 and exhale slowly through your mouth for the count of 8.

As you repeat the sequence, let each inhale bring a sense of refreshment into your body.

And with each exhale, let go of any lingering tensions or worries you might be carrying.

As you take another deep breath in, and exhale, imagine drifting farther and farther away from your present place.

You’re lying comfortably on a large, flannel blanket in a vast, open grassy field. The day is bright and warm. A soft breeze gently passes through the grass around you. Take a moment to focus on the sounds of birds, somewhere in the distance.

Their calls sound like lullabies, carrying away any lingering tensions or worries and drawing you deeper into a state of serene focus.

Above you, the sky is a brilliant robin's egg blue dotted with cumulus clouds. They are shaped like giant pillowy cotton balls and tufted like cotton candy.

Cumulus clouds are like perfect illustrations from a children’s book. Even from this distance, their softness looks inviting—like you could bounce from cloud to cloud as if on a giant trampoline.

Take a moment to focus on their form and try to notice any changes in texture.

The sky begins to change. Now, notice cirrus clouds with edges that fade into faint silky streaks against the vivid blue backdrop.

Their ethereal veils remind you of feathers or strands of hair.

Even the name cirrus sounds delightfully delicate. When you picture this word, see if you can imagine their feather-light tendrils brushing gently across your skin.

The sky changes again. Now, altocumulus clouds spread out in vast, rippling sheets.

Their surfaces are flocked and honey-combed, striated and skeined into many small textures.

You could get lost in the intricacies of their abstract patterning, like watching the ever-changing surface of the ocean under sunlight.

Have you ever spent this much time looking at the textures of clouds?

Notice the play of light and shadow as the sun illuminates them from behind. Or the way their shapes change in an instant, becoming smooth and flat, or ruched and rippled.

The longer you watch, the more you notice the small shifts in these cloud forms, and how they change as they move, transforming and stretching the scene above you into a living painting.

Take a few minutes now to simply watch them move. Their lazy billow and drift fill you with a sense of relief.

Can you imagine taking a worry or concern, placing it on top of a cloud, and letting the wind gently carry it away?

As you watch these clouds surf across the panorama of blue above you, savor this feeling, the refreshment that comes from deep attention.

The gentle call of a Mourning Dove signals that it’s time to return to the present.

Take a few deep breaths, bringing energy back into your body, as you roll your shoulders forward and back.

As you move through the rest of your day, carry the sensations of the clouds with you, and know that you can return to this space of ease and wonder whenever you wish.

A 1914 Journey Aboard the Aquitania

The RMS Aquitania, crafted meticulously by the renowned Cunard Line, was a testament to the grandeur of transatlantic travel's golden age. At over 900 feet and weighing nearly 46,000 tons, it was one of the largest and most opulent ocean liners of its time. Known affectionately as The Ship Beautiful, it offered its passengers equal parts adventure and luxury.

In this time-hopping Mind Journey, you'll travel back over 100 years to embark on Aquitania's historic maiden voyage from Liverpool, England, to the bustling New York City.

Are you ready to set sail?

First, get comfortable. You may prefer to sit or lie down, with your eyes closed or open. Or perhaps you want to stand or walk.

Inhale deeply through your nose, and exhale completely through softly pursed lips. Do this three times.

Now, visualize a doorway shimmering with an ethereal glow. Feel its pull, drawing you closer to its magical threshold.

As you turn the cool metal handle, an odd electricity crackles. The door swings open to a misty void.

Step through, feeling weightless while transcending space and time.

The mist clears and you find yourself standing on the sun-drenched deck of the Aquitania, overlooking the busy docks of Liverpool.

It's a vibrant Saturday morning on May 30th, 1914.

Passengers lean over the railings to wave farewell to loved ones, eagerly anticipating the experience ahead. Laughter and chatter mingle with the rhythmic clang of machinery as the crew prepares for departure.

Immerse yourself in the scene unfolding around you without judgment or concern for accuracy. Whatever you envision is right for you.

The warmth of the spring sun and the salty tang of the sea breeze awaken your senses. Everything is awash in sound; gulls serenade, waves lap against the hull, and the crowd whirrs with excitement.

Notice elegant gentlemen in three-piece suits and ladies with parasols in their finest attire. What would they think if transported to your time and place?

A man’s hat is whisked away by a gust of wind. It lands with a soft thud at your feet. You offer to pick it up, but to your surprise, the man seems oblivious to your presence.

You realize that no one aboard the ship appears to see or hear you, granting you the rare opportunity to explore freely and observe without intrusion. It fills you with a deep sense of freedom.

Suddenly, a deep, resonant steam whistle signals the liner's imminent departure. The Aquitania’s engines send vibrations reverberating through the deck. The time has come to set sail.

As others cheer, you wander inside a gleaming, teak-paneled corridor where the clean smell of beeswax polish lingers. Run your fingertips along the wood, feeling the smooth texture.

Move casually through the passageways, aimlessly turning right or left. You have no goals or agenda.

Duck into the wood-paneled library. The scent of leather-bound books mingles with the spicy fragrance of softly glowing candles. A few ladies are settled into deep velvet chairs, turning pages of novels by Edith Wharton and Willa Cather.

Saunter behind a man reading a newspaper. He's reading an article about a new biography about the painter Francisco Goya.

Depart the library to roam the hallways again.

A heavenly blend of aromas guides you to a grand dining room with glamorous chandeliers. The walls are paneled in rich mahogany, accented by carvings and gilded trim.

The focal point is a graceful staircase leading to the upper decks. Its sweeping curves and lustrous banisters add to the drama. You’re lured in by the fragrances of just-brewed tea, sliced lemons, and freshly baked scones.

The uniformed crew meticulously dresses the tables with crisp white linens, polished silverware, and vases of flowers.

Silver teapots gleam in the light. Your mouth waters as you watch tiered trays being filled with delectable treats.

Reach over to take a warm scone and a delicate white china teacup filled with Earl Grey. Slowly savor the combination of the dense, buttery pastry and bold-flavored tea. It's satisfying and filling.

After indulging in this delightful repast, it's time to relax.

Head back outside to admire the vast ocean, glinting under the sun. A varnished teak chair with a woolen oatmeal-colored blanket invites you to sink into its plush cushions.

The wind picks up. Drape the blanket over yourself, feeling warm, safe, and supported as the liner glides calmly through the open sea.

For the next few moments, embrace the serenity, and take in the ocean view.

The soothing motion lulls you into blissful tranquility. Enjoy it.

The sound of seagulls signals that it’s time to conclude this Mind Journey. For the rest of your day, carry with you the spirit of adventure for what lies ahead.

The Best Thing in the World

In her poem, "What's the Best Thing in the World?" Elizabeth Barrett Browning asks us to reflect on life's greatest treasures—experiences in nature, sweet memories, and the joy of time spent with loved ones.

Browning reminds us to look beyond the pursuit of material possessions and instead, search for meaningful connections with the world around us. Finding inner fulfillment and enduring happiness can be as simple as taking the time to reflect on what we already have.

In this Mind Journey, you’ll travel to a vast field of golden wheat, to immerse in Browning’s poetic vision and discover the awe around us.

First, find a comfortable position, seated or lying down, whatever feels right to you.

Inhale deeply, and hold it for a count of four, and slowly exhale. Repeat the sequence two more times as you imagine drifting farther and farther away.

With each inhale, imagine your body settling into a deeper state of relaxation. With each exhale, let your breath carry away any lingering tension.

Take one more deep, restful breath, and as you exhale, imagine yourself sitting in the middle of a vast wheat field.

Allow your surroundings to take shape and sharpen.

You are surrounded by fields of golden wheat, swaying gently in the breeze.

The sky above is painted with streaks of pink and orange. The sun has started its slow descent toward the horizon, casting a golden glow across everything.

Take a moment to feel its warmth across your skin, and notice how it paints your arms and legs in golden hues.

Overhead, a string of clouds catches your eye. They are small and shaped like cotton balls. Watch as they move in unison towards the horizon.

As you watch, notice how their colors shift and move with the light, growing more vivid as they reach the horizon—from pale pinks to vibrant shades of tangerine and ruby.

What is the best thing in the world?

The thought enters your mind effortlessly.

The stalks of wheat weave back and forth, their sway a hypnotic lullaby.

Reach out your hand and run your palm across their tops. How does it feel?

For a moment, imagine that you are a current of air, passing over this vast field, skating along the tops of the stalks, weightless and free. Hold this sensation within you for a moment.

A poem drifts into your mind’s eye.

What’s the best thing in the world?
June-rose, by May-dew impearled;
Sweet south-wind, that means no rain;
Truth, not cruel to a friend;
Pleasure, not in haste to end;
Beauty, not self-decked and curled
Till its pride is over-plain;
Light, that never makes you wink;
Memory, that gives no pain;
Love, when, so, you're loved again.
What's the best thing in the world?
   — Something out of it, I think.

As you gaze at the sea of wheat, notice how the light is changing with the setting sun, and how the wind has slowed.

The field is now calm and motionless. While it is still, it is not quite silent. It is filled with the small sounds of life, the simple symphony of the natural world. Its peacefulness is fulfilling, like a cherished memory that brings a feeling of contentment.

What are the best things in the world? Take the next minute to imagine what comes to mind.

As the sun dips past the horizon, it paints the sky in a striking swathe of color. From red, to orange and gold, and then upwards to a soft blue, and finally a beautiful and deep navy.

Night begins its approach, signaling that it's time to end this Mind Journey and return to the present moment. Take a few full, deep breaths as you become more aware of your body and surroundings.

As you return, carry with you the tranquility of the wheat field. And as you move through the rest of your day, remind yourself of the best things in the world.

Sleep with Binaural Beats

Welcome to this Mind Journey designed for sleep and relaxation.

First, find a comfortable position, sitting or lying down.

Gently close your eyes or softly fix your gaze in the distance.

For the next few moments, inhale through your nose for a count of 4, then exhale through your nose for a count of 4.

Try to maintain an equal length for both.

Now, breathe normally.

As we count backward from 10, imagine walking down a stairway, each step sinking you deeper and deeper into relaxation.

10
9
8
7
6
5
4
3
2
1.

At the bottom, there’s a door. Open it.

Step through to the shores of a secluded, picturesque lake.

It's a perfect autumn day. A crisp breeze rustles fiery red and orange leaves while the warm, late afternoon rays paint the sky pink and violet. Dragonflies hover at the water's edge.

There’s a hammock nearby, strung between two trees. Climb in and feel its instant embrace.

Cover yourself with the soft, white blanket lying on the bottom of the hammock. Sink into this moment.

The slow, rhythmic sway makes you feel weightless. Soak in your surroundings. Notice the tranquil lapping of water, the aroma of pine mixed with the faint scent of wildflowers, and the sweet birdsong.

Envision any remaining distractions drifting away like fallen leaves in the wind.

The sun continues its descent, dipping lower and lower until it finally sets.

The moon now casts a soft, silvery glow upon the lake, creating a dance of light and shadow.

The world around you settles into a peaceful slumber, soothed by the lullaby of crickets.

It's time now to end this Mind Journey, as you rest in a state of peace and relaxation.

Sitting Beside an Ancient Pond

The 17th-century Japanese poet Matsuo Bashō once wrote: “Submit to nature, return to nature.” This single phrase captures the essence of the haiku—a seventeen-syllable poem that contains the fleeting moment of a season, rendered with beautiful simplicity.

Bashō spent his life refining and perfecting the craft of haiku, studying Zen philosophy, observing the world, and compressing its meaning into verse. Today, his poetry is revered for its deep spiritual connection to nature. His verses are characterized by their simplicity, depth, and acute awareness of the beauty found in everyday life. They are evocative of nature and the human experience.

Today, we will use our mind’s eye to journey to an ancient pond, and into one of Bashō’s most famous haiku, to experience its beauty and serenity.

First, find a comfortable position, seated or lying down, whatever feels right to you.

Begin by inhaling deeply and holding it for a count of four. Then slowly exhale.

Repeat the sequence two more times as you imagine drifting farther and farther away.

With each inhale, imagine your body settling into a deeper state of relaxation.

With each exhale, let your breath carry away any lingering tension in your body, and imagine yourself slowly floating away from the present moment.

Take one more deep, restful breath, and as you exhale, imagine yourself drifting down to sit on a soft velvety bank of moss in front of a large, still pond.

Allow your surroundings to take shape and sharpen without judgment about accuracy.

Moss carpets the earth around you, painting the forest floor a vibrant shade of green. It is lush and slightly damp to the touch. It feels like a soft pillow beneath you.

As you look around, notice all of the beautiful shades of green. The trees, with their dusting of lichen and brightly colored leaves, are all displaying different tones.

Some shades are vivid, and some are more muted. Take a moment to look at some of these colors, and see if you can name them.

Which shade of green draws your attention the most?

The air is cool and still. With each inhale, feel it bringing energy and refreshment into your body.

Mist rises from the pond. It hovers in the trees around you, giving the whole scene a dreamy quality, softening the edges of everything.

The pond before you is perfectly still, like an enormous, silvery mirror. Spend a moment giving it your full attention, your deep focus.

As you gaze into its depths, notice its different textures and colors. Some areas are deeper than others, altering the color slightly. Other areas shine with dappled sunlight filtering through the trees. The sun’s rays touch the surface of the pond, dancing across it in abstract patterns.

Everything is calm. Yet, subtle sounds still emerge through the stillness. Take a moment to identify as many individual sounds as you can.

As you continue to deeply listen to the forest, become absorbed in each subtle sound and shift, like a hidden chorus in the trees.

You are surrounded by hidden life.

One noise breaks through this serene stillness—the sound of a frog somewhere on the pond's edge. Its chirp is crystal clear. It echoes across the vast space of the pond like wind chimes in the breeze.

The frog hoots and croaks, its voice is a strange melody that rides atop the ambient sounds of the forest.

You can’t see where the frog jumped from, or where it has landed, but suddenly the surface of the pond is filled with ripples.

These ripples grow outward from small concentric circles into larger ones. As they travel and reach the edges of the pond, they bounce back onto themselves.

Watch as the pond's surface fills with motion as ripples catch the sunbeams filtering in from the trees. It’s mesmerizing.

In your mind’s eye, a line of words begins to materialize, as if from the mist surrounding you.

This line, An ancient pond, is soon followed by the rest of the poem.

An ancient pond
With a sound from the water
Of the frog as it plunges in.

Take a moment to reflect on the music of these words.

Originally written in Japanese, this poem has been translated countless times.

With each translation, something subtle changes; it could be the order of the words or imagery, their sound and musicality, or the resonance that it leaves.

Consider the ways in which translation is like an echo or a ripple on the surface of the pond—ever-shifting sound and meaning.

The water slows, gradually returning to its tranquil state.

Take in the surrounding spectrum of green and the beautiful simplicity of this stillness.

A nearby frog croaks, signaling that it's time to end this Mind Journey and return to the present.

Take in a few deep breaths and exhale slowly and fully.

As you move throughout your day, carry the stillness of the pond with you. If you find yourself being disrupted by internal ripples, see if you can return to this stillness within.

Floating as a Snowflake

Henry David Thoreau once said, "How full of creative genius is the air in which these are generated! I should hardly admire more if real stars fell and lodged on my coat."

And it's true, snowflakes are mesmerizing to watch.

Every winter, they blanket the ground in an ephemeral white tapestry, and captivate us with their intricate crystalline structures. Each one is unique—formed through variations in temperature and humidity as they descend through our atmosphere. When examined up close, each has an astonishing design that reflects the intricate, scientific artistry of its formation. Beautiful and mysterious, they remind us of the wondrous processes present in nature.

Today, in our mind’s eye, we’ll journey into the clouds and experience the formation of a snowflake.

First, find a comfortable place to sit or lie down.

Close your eyes or keep them open, whatever feels most comfortable.

On your next exhale, breathe out slowly, releasing all the air from your lungs.

And on your next inhale, breathe in through your nose as you slowly count to four, hold for four, and exhale for four.

Repeat the sequence three more times as you imagine drifting farther and farther away from the present moment.

It is twilight, and the sky is suffused with a pale, blue color. The clouds fill with the last of the day’s light. Take a moment to imagine them in detail.

Allow the image to materialize and sharpen—without judgment or concern for accuracy.

Notice a gentle breeze surrounding you.

As the breeze increases, you feel yourself lifted, carried up and up.

Until you are floating within a large cloud bank.

The clouds around you are thick and fluffy, enormous, pillowy structures that seem to stretch out forever in front of you. Can you picture them?

You are a water droplet, suspended between two masses of air.

Take a moment to inhabit this sensation of water. What does it feel like?

Float upwards through the clouds, and feel the temperature begin to cool slightly. The sensation is pleasant, like stepping into a pool, for the first time, on a hot summer day.

Suddenly, you are lifted once again. Lofted higher into the bank of clouds.

As the temperature around you drops, you become vapor.

Try to imagine this change occurring in your body, the sensation of passing from one state to another.

What does it feel like?

As water, you had a shape, a form, and a weight.

As vapor, you are diffuse. The sensation is soft and freeing, a kind of profound relaxation. Take a moment to let this feeling wash over you. Let it carry away any residual worries you have or tensions in the body.

Rise further into the clouds.

You cool, then supercool. Eventually, you find a tiny particle of dust in the atmosphere, and you hold on to it.

You begin transforming once more, now into a snow crystal.

About one million cloud droplets must evaporate to provide enough water vapor for a single, large snow crystal.

Consider all the snowflakes you have seen in your life, and how much water went into the intricate process of their creation.

Your ice crystals continue to freeze, one on top of another, becoming heavier as they layer and grow.

Have you ever looked at a snowflake up close? What sorts of shapes do you remember seeing?

Different temperatures and freezing rates will create different symmetrical shapes and patterns.

You could become a needle-shaped snowflake, and accumulate layer upon layer of fine icy crystal needles around you.

You might become a slender, hexagonal column, shaped like the body of a wooden pencil, or a thin, hexagonal plate shaped like a miniature stop sign.

You could be a stellar dendrite—angular, floral, and latticed—the classic shape of storybook and illustration snowflakes.

You could be a star, a prism, or a rosette.

Which shape will you become?

Gravity begins to pull down, out of your cloud nursery.

Notice that the sky has darkened. Stars have emerged, blinking on and growing brighter as the darkness of night intensifies. Take a moment to slowly descend, surrounded by stars and other falling snowflakes.

Feel yourself drifting gently down. Unhurried, unbothered, twisting left and right, carried lightly by the currents in the air.

Time feels like it is moving in slow motion.

Your journey through the night sky is quiet. Snow has blanketed the ground. From this high up, all you can see is a carpet of bluish-white over the Earth.

Far off clusters of lights might indicate a town. From this height, they remind you of the stars.

The call of a distant owl signals it is time to end this Mind Journey.

As you slowly return to your present, carry the sensation of weightlessness and serenity with you throughout the rest of your day.

‍

A Celebration of Spring on Mt. Yoshino

In spring, the world is reborn in technicolor. No one was more aware of this than the poet Gerard Manley Hopkins, who penned his famous sonnet “Spring” in honor of the season's awakening beauty.

In this Mind Journey, we will explore the music of Hopkins’ poem as we journey in our mind’s eye to Mt. Yoshino, Japan, to view its famous springtime cherry blossoms. Some say that the first cherry trees were planted along its slopes more than 1300 years ago.

Today, the mountain continues to inspire and enchant visitors with its astonishing beauty.

To begin, find a comfortable position, seated or lying down.

Close your eyes, or keep them open, whatever feels right for you.

Inhale deeply, and hold it for a count of four, now slowly exhale.

Repeat the sequence two more times as you imagine drifting farther and farther away.

With each inhale, imagine your body settling into a deeper state of relaxation. With each exhale, let your body float away from the present moment.

Now, imagine you’re standing at the base of Mt. Yoshino. It's a beautiful day in mid-April. The sun is rising overhead, suffusing the air with gentle heat and illuminating the grassy hills that surround you.

Nothing is so beautiful as Spring

These words enter your mind, and fill it with their music…

Nothing is so beautiful as Spring
When weeds, in wheels, shoot long and lovely and lush;

The sunlight makes the grass around you seem brighter than usual, a more saturated and luminous green—a shade that feels like an entire season reflected in a single color. It is refreshing seeing this new grass all around, sprouting up and swaying slightly as a breeze travels through.

A well-worn, dirt path winds through the vibrant, green tapestry. Thousands of cherry trees surround you in every direction, as far as you can see. The trail is empty, giving you an uninterrupted view of this floral paradise. Let these trees take shape in your mind’s eye, without concern for accuracy. Whatever you’re seeing is right for you.

There are over 30,000 trees on Mt. Yoshino. Some are wild; others are ornamental. Some are covered in deep pink petals, and others in delicate, lighter hues. Some flowers are so pale that their color could be mistaken for white.

Have you ever seen this many cherry trees in bloom at once?

Begin making your way up the trail, stopping every so often to take in the breathtaking views.

Thrush’s eggs look little low heavens, and thrush
Through the echoing timber does so rinse and wring
The ear, it strikes like lightnings to hear him sing;

These lines enter your mind, let them echo and linger…

Through the echoing timber does so rinse and wring
The ear, it strikes like lightning

You notice the sound of a gentle breeze passing through the branches. They make a light swishing sound as their leaves and petals brush together.

Does this breeze rinse and ring? Take a moment to focus on the sounds, and how they make you feel.

As you do, the music of the poem continues to echo through your mind, through this endless view of cherry trees.

The glassy peartree leaves and blooms, they brush
The descending blue; that blue is all in a rush
With richness;      

Take a moment to focus on the color of the cherry blossoms—their bright purplish pinks; delicate, desaturated pinks; and pale yellow and white petals. How would you describe them?

Do they rush? Or do they lull?

The variegated colors suffuse the air around you, giving it the quality of a dream.

The blossoms are so delicate and fragile that even the lightest breeze is enough to shake hundreds of petals loose. Tiny pale pink and white petals float dreamily through the air. They drift lazily, twisting and fluttering, until they meet the earth, covering the ground in polka dots.

The contrast of the cherry trees is breathtaking; from their dark textural bark to branches that jut out at geometric angles, and ethereal tufts and clumps of cherry blossoms that cover each branch like a cloud.

What is all this juice and all this joy?
A strain of the earth’s sweet being in the beginning…

You catch one in the palm of your hand. Take it between your fingers and feel the soft grain. It is as smooth as silk.

Cherry blossoms catch in your hair and on your shoulders. They catch in the corners of your clothes. They accumulate over your arms and legs.

A strain of the earth’s sweet being in the beginning…

Travel further and further up the trail, following its ascent, meandering over the switchbacks that zig-zag up the side of the mountain. Your path is effortless and unhurried.

The sky above you is bright and clear. Sunlight filters through the flower petals and the branches of trees. It paints the ground in luminous striations and ever-shifting paths of light.

Continue up the mountain, feeling the warmth of the sun on your skin, and the freshness of the air around you.

The climb feels easy, as if you are being buoyed upwards, carried along as light as a petal.

…the earth’s sweet being in the beginning…

Some trees are enormous, their branches reaching to the ground, creating a hidden cove beneath the tree. Walk beneath one and take a seat, leaning back against the trunk.

Look up into its branches.

The dense profusion of the flowers, their many layers of pinks, clouds your view. You could get lost in their subtle variations of texture and color.

The panorama as a whole—layers of pink and white— is as dense as the tulle of a ballerina’s tutu.

Consider all the new life around you, the thousands of cherry trees beginning a new cycle of growth in spring.

Take a minute to inhale the sensations—the sunlight, fresh grass, the breeze, and endless drifts of pink and white petals floating all around you.

The breeze slows, signaling that it's time to end this mind journey and return to the present.

Take a few deep breaths, exhaling slowly and fully.

As you return back to your present, carry with you the sensation of strolling through these special Yoshino cherry trees. See if you can spot something special about whatever season you’re currently in.

Exploring Color in a Tulip Garden

Tulips cut a striking figure in any garden. While all flowers spark joy, tulips' simple, streamlined forms and striking colors give them a unique beauty. After a long and drab winter, these beautiful candy-colored flowers emerge from the ground, leaving their indelible colors imprinted in our imaginations and marking the true beginning of spring.

Today, we’ll journey in our mind’s eye into a field of tulips, and bask in a kaleidoscope of pure color.

First, find a comfortable position, seated or lying down.

Close your eyes, or keep them open, whatever feels right for you.

Begin to settle into this Mind Journey by taking a few deep breaths. Inhale slowly, hold it for a count of four, and now slowly exhale.

Repeat the sequence two more times as you imagine drifting farther and farther away.

With each inhale, imagine your body settling into a deeper state of relaxation. With each exhale, let your body float away from the present moment.

As you continue to take deep breaths, allow your surroundings to take shape.

Feel the warmth of the sun on your skin. Smell the freshness in the air.

You’re sitting in an enormous field of tulips that stretches into the distance as far as the eye can see, like a vast sea of colors, as variegated as a painter’s palette.

It’s a warm spring day. The sun is high overhead and large tufted clouds drift slowly through the bright blue expanse of sky.

The colors around you seem more intense than usual, everything is filled with light. Some tulips are bright primary colors like red and yellow.

But there are also tulips painted in a pale eggshell, rosy pink, magenta, and fuschia.

There’s also deep royal purple, lavender, and various shades of orange.

Some tulips are intricately striated; there are white flowers with veins of red bisecting their petals, orange flowers with petals streaked in warm pink, and yellow flowers topped with fringes of red.

The tulips are divided into sections by color. As you shift your gaze between them, you become engulfed by each shade.

To your left, cherry red tulips extend for what seems like eternity.

Next to them, canary yellow tulips appear like a thousand miniature suns.

There are white tulips, whose petals are still distinguishable in spite of their paleness. Then, there are lavender tulips, which have an almost otherworldly color in their concentration.

You spot some streaked and striped candy-colored flowers, all clamoring for your attention.

It feels as if you’re sitting at the center of an enormous rainbow pinwheel.

Turn your gaze back to the cherry red tulips and give them a moment of your full attention.

As you focus on these red tulips, let the intensity of their color saturate your whole field of vision. Let the color suffuse you until it is all that you can see. Be absorbed into this shade of red.

Hold this color in your mind’s eye.

Then, imagine the color gradually growing lighter, slowly transforming, shade by shade.

The red, so bright and elemental, begins to fade into deep magenta, then even lighter into a beautiful fuschia.

The petals continue to transform before your eyes, turning a bright pink, and then a lighter pink, then a pink as soft as a ballet slipper, and then almost white.

Hold this shade in your mind’s eye. The color is almost gone from the petals, yet still remains visible to your eye, the barest tinge of pink.

Now, imagine these petals slowly returning to red, growing darker and deeper, shade by shade.

Notice any feelings or sensations that arise from each particular color, as each gradually deepens in saturation and intensity.

Soft red, ruby red, cherry red.

Their gentle motion is mesmerizing, a rippling surface of pure red as far as you can see.

Take another moment to focus all your attention on the cherry red tulips before you.

Now, turn your attention to the yellow tulips. Notice their color, brightness, and luster under the sun. Focus on the contrast between the yellow petals and their bright green stems.

How does this color make you feel?

Notice any particular sensations, memories, or associations that arise as you let this beautiful sunny color bathe your field of vision.

Now, repeat this process once more. Pick a color of tulip to focus on, it could be the bright yellow tulips, the pale lavender ones, or a striated, candy-colored flower.

Hold its color in your mind’s eye.

Notice the sensations and associations you feel towards this color.

Watch it grow lighter, shade by shade, holding each in your mind’s eye for a moment, before moving on.

Take in the whole field of tulips now. As you watch them sway back and forth in the field, notice how many unique forms they take, each at a different stage of growth.

The cheerful song of a white wagtail bird signals that it's time to end this Mind Journey and return to the present.

Take a few deep breaths to ground yourself back into your body.

Roll your shoulders backward, now forward.

As you move throughout the rest of your day, carry with you the sensations of the tulips and the feelings that their colors inspired. Know that you can return to this mesmerizing garden whenever you wish.

Drifting as a Cloud over Torch Lake

Join me on a dreamy Mind Journey to Michigan's breathtaking Torch Lake, where you'll experience the stunningly clear, turquoise waters that earned it the nickname "Caribbean of the North."

It is the state's second-largest inland lake spanning nearly 20 miles, almost 19,000 acres, and reaching a depth of over 300 feet. Its name comes from the Native American spearfishing practice of using torches at night to lure fish out of the depths.

In this journey, you'll use the power of your imagination to transform into a wispy cloud, freeing your mind and effortlessly drifting over the picturesque, glacier-carved lake.

Are you ready to take flight?

To begin, find a comfortable position, sitting or lying down. Allow your body to relax entirely and your eyelids to gently fall shut.

As you inhale deeply through your nose, imagine you're breathing in lightness and clarity. Hold it. Now exhale powerfully, forcing out any tension or weight on your shoulders.

Inhale lightness and clarity. Hold it. Exhale the weight of the world.

Inhale lightness and clarity. Hold it. Then exhale.

Now, in your mind's eye, look around to see that you've been transported to a small beach on a pristine, blue-green lake. Along the shore's edge, purple, yellow, and white wildflowers sway gently in the breeze, adding vibrant hues to the landscape.

The soft, pale sand crunches warmly between your toes, completely supporting the weight of your body.

Gentle waves lap against the rocky shoreline, where it's easy to catch glimpses of perch and pike darting beneath crystal-clear ripples.

Reach over and fully submerge your hand. Wiggle your fingers and marvel at the transparency of the velvety-teal water; it’s like looking at your hand through clear glass.

Allow the image to take shape and sharpen in your mind's eye without judgment or concern about accuracy or reality. Whatever you envision is right for you.

Slide your gaze to the surrounding forest, the hemlock and evergreen leaves rustling as if in conversation. The air tastes sweet and minty from the nearby lavender blooms of wild bergamot.

A brisk wind swirls around you, gently lifting you from the beach. The sensation of weightlessness spreads through you as your feet lose contact with the ground.

You're levitating, hovering higher and higher, surrounded by the melodic calls of warblers and the haunting cries of loons.

The pull of gravity releases its hold on you, and with each passing moment, you're less bound by the constraints of your physical body. Your edges blur and then dissolve into the ether.

The weight of your human form is gone. You've transformed into a cottony cloud suspended in the endless expanse of the sky.

A gust sets you adrift, filling you with buoyancy and carefree elation.

Beneath you, Torch Lake resembles a sparkling azure jewel ringed by a lush, emerald-green woodland. The sun shimmers on the surface, creating pinpoints of bright light. Even from here, the translucent water allows you an unobscured view of the white-sanded bottom.

Can you see your reflection as you cast shade over the waves?

Next to you, a hawk sours, entirely at ease. Another breeze pushes you faster along your journey. You don't stay long in one place and are as much a part of the scenery as your keen-eyed, feathered companion.

All worries and concerns melt away, replaced by a deep inner harmony and tranquility. Having no destination and no plan is liberating. You simply...drift.

You notice that you're floating over the lake's famous sandbar. It’s usually populated with people and boats, but today it’s undisturbed, as if the whole world is sleeping. Beyond, the water dramatically changes from a tropical teal to a deep indigo.

Sun rays penetrate your soft, billowy form, warming you and illuminating you in a golden glow. A gull's wing slices through your misty form, its touch gentle and soft, like the brush of eyelashes.

As you ascend farther, the sounds below begin to fade, replaced by the breathy, rhythmic hum of the wind. Take a few moments to synchronize your breath with the current, becoming one with it.

The sky around you stretches endlessly as you glide among your cloud companions.

Time stands still. There are no obligations or worries, only the simple joy of existence.

Even as you revel in this blissful state, you feel a gentle tug at the edges of your consciousness, a reminder that all journeys must eventually end.

With a sigh of contentment, you descend, lower and lower, your form gradually coalescing into a more solid shape as you return to the world below.

As you touch down on the sandy shore of Torch Lake, fully human again, this Mind Journey comes to a close.

Open your eyes, taking in your current surroundings.

Roll your ankles and shake out your arms.

Inhale through your nose, breathing in energy and creativity. Hold it. Now exhale as slowly and thoroughly as possible.

Carry with you the memory of your transcendent journey, embracing whatever comes your way, sailing through the day without worries. And remember, you can revisit this Mind Journey whenever you'd like to free your inner cloud again.

Visit the Bioluminescent Caves of New Zealand

Bioluminescence—or the ability for organisms to emit their own light—has evolved independently all over the world, in bacteria, algae, jellyfish, worms, crustaceans, sea stars, fish, and sharks, to name a few.

Some creatures, such as the anglerfish, use this unique ability to attract their prey and mates. Others, like Phytoplankton, use it as a defense mechanism, turning the ocean’s surface a sparkly blue when fish swim through it. Still, others use their bioluminescence to light their path through the impossibly dark depths of the ocean.

For fireflies, a chemical reaction in their abdomen creates their unique golden halo.

This reaction, between oxygen and the organic compound luciferin, is also what causes glowworms to emit their gorgeous celestial blue sparkle. Glowworms are actually not worms at all, but the larval stage of fungus gnats and they glow to attract prey.

Today, we will journey to the Waitomo caves in New Zealand to witness the magic of these glowworms and experience their strange and beautiful blue light in our mind’s eye.

First, find a comfortable position, seated or lying down.

Close your eyes or keep them open, whatever feels most comfortable.

Slowly breathe in through your nose as you count to four; hold for four; and exhale for four.

Repeat the sequence three more times as you imagine drifting farther and farther away from your present place and away from any distracting thoughts.

On your next inhale, allow your surroundings to take shape.

First, notice the air around you. It is cool against your skin.

The sound of water trickling and flowing against rocks echoes softly in your ears.

You can smell the dampness of the rocks around you.

You’re floating in a small boat in the depths of the Waitomo Caves in New Zealand.

The darkness is near-perfect and all-encompassing. Combined with the gentle rocking of the boat, the lack of light feels comforting, like being lulled to sleep. You feel as if you’re floating weightlessly through a vast night sky.

Take a moment to let your eyes adjust to the darkness and feel the boat moving softly beneath you. There is no wind to push you forward, only the gentle movements of the current.

Gradually, the walls of the cave come into focus.

Thirty million years ago, this region was beneath an ocean. The limestone that surrounds you was created by the layered fossils of coral, sea shells, fish, and small marine creatures. As time passed, these layers accumulated and compressed, forming limestone.

Movements of the Earth’s tectonic plates caused the limestone to buckle and bend under the ocean, rising above the sea floor. As the rock was exposed to air, it cracked.

The cracks and fissures filled with water. Over time, the constant flow of water dissolved passages and chambers into the limestone, eventually forming the labyrinth of caves you’re now floating through.

You follow the sloping lines of the rock with your eyes, over soft curves that turn into archlike vaults covered in stalactites that emerge from the floor and stalagmites that descend from the ceiling.

Some of these formations meet in the middle, connecting to create beautiful twisting columns, like the surreal shape of a Gaudi cathedral. These decorations take millennia to form, as water slowly drips over stones and leaves mineral deposits that grow only a centimeter every hundred years.

As you gently float on the water, take a moment to appreciate this ancient architecture.

You round a bend, and the cave magically fills with captivating light.

The water around you sparkles in every direction, its surface covered in tiny diamond pinpricks that shimmer, fracture, merge, and ripple as the boat moves.

Look closer, and you’ll see that these beautiful lights are not coming from the water at all, but are, in fact, reflected from the stippled ceiling above. You’ve found the glowworms.

Lie down on the floor of the boat. From this perspective, the view above is like a starry sky covered in tiny blue-green, glowing polka dots—a galaxy of glowworms.

As soon as the glowworms hatch from their eggs, they begin emitting light. The larvae then spin a silky nest of strands that hang from the ceiling and walls of the cave, creating a delicate, luminous curtain.

Some are fixed and bright, while others flicker as you watch them, like a neon sign turning on and off again.

Have you ever seen a blue like this before?

It is eerily beautiful, a spectacular and electric color—mesmerizing in its brightness and otherworldly in its intensity. Does it remind you of anything you’ve seen before?

The glowworms' soft radiance guides your journey, leading you deeper and deeper into the heart of these mystical caves where time seems to stand still. Take in the calming, soothing glide of the boat and the awe-inspiring views surrounding you.

The call of a morepork owl signals that it’s time to end this Mind Journey.

Now take a deep breath in, and on the exhale, roll your shoulders forward and then backward.

On your next inhale, roll your wrists and ankles.

And exhale fully.

Stretch your arms over your head, then let them relax and fall to your sides.

Carry the sensations of wonder with you throughout your day. See if anything sparks a memory of the deep shades of blue and threads of light experienced during your visit to New Zealand.

Eco-camping in the 23rd Century

In this Mind Journey, you’ll step into the future, blending science and imagination to explore nature in the 23rd century.

To prepare, find a relaxing position, whether sitting or lying down.

Close your eyes if you prefer.

Take long, slow, deep breaths in through your nose and exhale through your mouth.

As you breathe, place a hand on your chest, feeling it rise and fall with each breath, anchoring you to this moment.

Now, envision that you’re standing outside a sleek transport pod.

Thanks to nanotech-infused fabric, your clothes are whisper-thin but keep you warm even in the cool night air. When a bitter wind gusts, you notice how they adjust to provide optimal comfort. There's no need for thick, heavy clothes here.

A holographic list of camping locations hangs in the air. You choose a remote, eco-camping reserve in what was once the Sierra Nevada mountains. You simply think of your destination and the pod registers it through synthetic telepathy.

The door silently slides open and you step inside the egg-shaped cabin. You can feel the pod lowering into the ground.

The air is pure and revitalizing, like you entered an oxygen chamber. Filling you with lightness and clarity, it rejuvenates your body and mind. Inhale deeply, hold and enjoy it, now exhale slowly.

A white, cocoon-shaped chair is stationed in the middle of the vehicle. As you sit, its sensors engage to wrap around and gently hug you, creating safety and security.

The interior is bathed in a soft, ambient glow and you’re surrounded by a 360-degree screen showing real-time videos of our solar system’s natural wonders.

The view is mesmerizing.

Valles Marineris, the supersized canyon on Mars, stretches 20 times wider and five times deeper than the Grand Canyon.

The asteroid Vesta passes by with its incredible mountain that rises to nearly three times the height of Mount Everest.

The picturesque, white-capped mountains of Pluto are spellbinding—it’s the only place other than Earth in our solar system to have them, although theirs are made of methane frost, not snow.

The pod glides smoothly through a vacuum tube. Fastened securely in your seat, you feel like you’re floating.

The video comes to an end and the light slowly dims, grounding you to the moment and augmenting your senses. A voice echoes quietly through the pod, counting backward from 10.

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You've arrived at the reserve's landing zone.

Anticipation builds. The commute to the eco-reserve may be ending, but the adventure is just beginning. The pod rises to the surface, and the door opens.

The crisp air carries the sweet scent of pine and the familiar chirping of crickets. You can also hear the distant calls of unrecognizable wildlife.

Step into the moonlit forest. Towering, translucent trees flicker with fractal patterns as if in another dimension. They're reminiscent of Jeffery pines that stand over 100 feet tall, their branches adorned with clusters of vibrant green needles. Far above, pine cones hang like ornaments, their woody scales protecting precious seeds within.

A carpet of fallen needles cushions the forest floor. Beyond roots, you witness a strange, complex network of visible electrical impulses uniting the trees, surrounding ferns, and technicolor wildflowers.

It's a beautiful, alluring display of pulsating currents weaving through the air like luminous threads, shimmering in a kaleidoscope of colors and patterns. The more you embrace its presence, the brighter it becomes.

A balloon-winged Echohawk soars overhead, emitting high-frequency calls to navigate. You realize it is also united with the forest, as each call elicits a corresponding glow from the nearby plants and trees.

A peculiar, tingling sensation courses through you, demanding attention. At first, it's faint, but you sense it strengthening by the second.

A sharp crackling noise pierces the air, coupled with an exhilarating jolt of energy that makes you feel more alert than ever.

You realize you're now tied into this network of living organisms. You can feel the tree roots taking up water, the subtle brush of an insect landing on a flower, and the thrill of the Echohawk's flight.

Linkages form rapidly, and you transmit and receive information and energy with each one. You’re acutely in tune with your surroundings, fully aware that you're an integral part of this teeming landscape—not merely an observer.

Bioluminescent dragonflies, the size of ostriches, flit and dance around like living lanterns, their delicate wings shimmering with iridescent hues. Your heart beats in sync with their wings.

With each graceful movement, they leave trails of shimmering light in their wake, highlighting the path to your camp and urging you to follow.

Start along the trail, a soft, velvety mat of moss buffering your steps. It responds to your presence with a rolling, rhythmic movement that nudges you in the right direction when the path forks.

A muscular squirrel lumbers nearby, it’s three times the size of the ones you know, digging with its opposable-thumbed claws. It stops and faces you, and through your link, you're immediately aware of its curiosity about you as well as its hunger.

Kneeling, you help it dig for seeds. Its gratefulness floods your veins as it takes your bounty, then scurries away.

Tune in to the other circling animal sounds, all alien to your ears. You realize you have access to new technology and activate your visual overlay and night vision, zooming in to catch sight of the critters.

High in the treetops are animals similar to black bears but the size of koalas. Their long tails wrap around branches, helping them safely navigate and avoid prey. You notice glowing tendrils that spiral down from them to you.

The moss beneath your feet urges you to increase your pace and take a sharp left turn.

A powerful energy wave rolls over you. A wolf emerges from the brush, sporting fur that instantly changes color and texture to blend with the environment. It slinks with the grace of a cat, and its enormous, black eyes are ringed with a luminescence that spills onto the forest floor.

You consider whether there are others when an answer pops into your head. Introducing itself as a Dialogwolf, the creature explains to you that it telepathically communicates with most mammals and some plants.

It shares that it's part of a group with six others, on par with ancestral packs. But unlike the wolves in your time, it coordinates "hunts" with other animals for the lab-grown meat tele-transported to hiding places around the reserve.

You share a bit about what you know of wolves in your era.

It thanks you for the chat and before running off, points out a clearing up ahead—your campsite.

Grateful for the wolf’s conversation, you continue, coming across a babbling brook with singing lilies drifting on the surface. Taking in your reflection, you now see the illuminated, pulsating threads attached all over, crisscrossing, binding you with all that is alive. It's an intense image you won't soon forget. Contemplate this interconnectedness—and what it means.

Finally, you arrive at the campsite. Your temporary home awaits—a biomimetic design perfectly reflecting the rocky surroundings, blending so seamlessly with nature it's difficult to see.

Motion sensors slide open a portal. In the back, there is a sleeping nook, and in the front, a combination lounge and nutrition bar.

In the lounge, a type of hammock beckons. Climb in to find that it adjusts its shape, position, and temperature for relaxation.

Nutrition packets, explicitly designed for your health and dietary needs, levitate to you. Though they resemble granola bars, they replicate the taste, texture, and mouthfeel of foods from your era.

Savor the zesty tang of a citrus-infused quinoa salad, followed by the rich, umami flavors of a mushroom risotto.

Sated, you're ready to gaze at the sky and terrain. As if you'd said the words aloud, the lounge's roof and walls pull apart and slide into the ground.

Glance up at the sky, lingering on the planets. Picking up on your curiosity, your vision implants project live-feed footage from human colonies thriving on Mars, the Moon, and Titan.

A group of humans on Mars stops and waves at the camera, shouting greetings in several languages—only some of which you know.

Wave back, watching tendrils shoot from your fingertips toward the sky. Could they possibly reach Mars?

As you watch the night sky, take a moment to reflect on the knowledge that, so intertwined with nature, you'll never be alone.

The wolf that communicated earlier trots over triumphantly, lying by your side. The electrical impulses between you crackle with intensity.

Reach down to caress its fur. The coat changes colors to match your skin, making you feel closer to your newfound friend.

Joy spreads through you, and your wolf companion absorbs it, stretching out in peace.

Soon, the creature rumbles softly, dropping off to sleep, a signal to return to your time.

Take a deep breath in and hold it. As you exhale, envision the tendrils of color and light fading away, as you slowly return to the present.

Roll your shoulders two times forward, then back. Roll your ankles to the left, then the right.

Take one more deep breath in and out.

For the rest of the day, carry with you the awe of what the future may hold, and the power of being a part of something much greater than yourself.

A World of Alphabet

In 1981, the Danish poet Inger Christensen published Alphabet. This book-length poem follows  abecedarian form. Guided by alphabetical order, the first line of each new stanza begins with the next letter in the alphabet.

Christensen’s poem names the objects of our world, calling them into existence. Whether it’s apricot trees, bracken, whisperings, chicory, doves, or dreamers, with each addition, the contents of her poem expand exponentially, conjuring vivid and sensorial imagery that takes the reader on a metaphysical voyage through the natural world. Today, we’ll explore imagery from Alphabet in our mind’s eye, to connect with the world around us.

First, find a comfortable place to sit or lie down.

Close your eyes or keep them open, whatever feels most comfortable.

Breathe in through your nose as you slowly count to four, hold for four, and exhale for four.

Repeat the sequence two more times as you imagine drifting farther and farther away from your present place.

If distracting thoughts arise, notice them without judgment and gently let them go.

As you breathe in, imagine a fresh floral scent surrounding you. As you breathe out, release any worries, allowing yourself to be fully present in this moment.

You’ve drifted away from wherever you started, settling somewhere new in your mind’s eye.

Notice a pleasant warmth on your skin, the feeling of the sun on a spring day. You can hear the soft buzzing of bees and the swish of tree branches and leaves around you.

You are surrounded by apricot trees as far as the eye can see. The trees, small and densely canopied, are full of ripe fruit and covered in oval leaves with finely serrated edges.

Sunlight filters through the bright green leaves, creating moving light and shadow patterns all around you.

In the spring light, each apricot is like a little orange sun floating in a green cloudscape.

The trees surrounding you are heavy with fruit. They sway gently in a light breeze, carrying the subtle fragrance of apricot mixed with the scent of fresh grass and earth. It entices you to move forward, closer to the tree nearest you.

As you look up into its branches, a sentence rises to the top of your mind, emerging, as if from a memory, and appearing with startling clarity in your mind’s eye; apricot trees exist, apricot trees exist.

Spend a moment with this line and try to fully inhabit it. Repeat it in your mind, silently, as you watch the apricots gently sway.

Observe the sunlight brushing each tree in more vibrant color, moving slowly over each fruit, each leaf, each branch, the trunk of the tree, down to the grass, and onwards, in an ever-shifting tide.

Take a deep breath and on the exhale, let the image dissolve.

Now inhale as a new sentence rises in your mind’s eye:

Blackberries, blackberries.

Take another breath in, and as you exhale, imagine you’re sitting on a blanket in a cool thicket of woods, surrounded by blackberry brambles. The air is warm. The foliage around you is a vibrant green, punctuated by little polka dots of color.

There’s deep purple, where the berries are ripest, and magenta and pink, where they are still growing, not yet ripe, and too tart to eat.

You have a basket of berries next to you on the blanket.

One berry catches your eye. It’s the largest, darkest, and shiniest of the lot. You hold it up to the light and inspect it, as if through a magnifying glass.

It is soft and multifaceted, its surface a collection of tiny bumps.

It is so ripe that even the slightest pressure from your fingers releases some of its juice. Let the gem-colored liquid pool on your fingers for a moment, before popping the berry into your mouth.

Let it rest on your tongue, savoring its tart sweetness. The flavor is so fresh and bright, conveying all the excitement of spring and summer. You eat another, and another, and another.

The tips of your fingers are now stained purplish red. Take a blackberry and lightly squish it between your fingers. This, too brings you a feeling of childlike joy, a sense of freedom.

Savor this feeling for another moment.

Now, inhale once more, and as you exhale, let this landscape blur, as if transforming into an impressionist painting, before fading away.

Inhale again and on the exhale, begin to imagine a new space.

You’re deep in the woods, surrounded by cedar trees.

The air around you is warm, dry, and still. You can smell the fragrance of dried wood, dirt, fresh grass, and moss—the rich scent of the forest.

You can hear the soft noises of birds, far away, and high above you.

The sunlight warms your skin once more, filtering down through the immense canopy of foliage and the dense shoots of green that crown each tree. You inhale the spicy, resinous scent of bark. As you breathe it in, another line emerges into your ear:

Cedar trees, cedar trees, cedar trees.

You approach the tree closest to you.

With each step closer, the intricate patterns of square-cracked bark grow clearer and clearer. The smell of the tree becomes stronger and stronger. What sensations or memories does the cedar tree evoke for you?

Does it conjure a feeling of nostalgia, of homey-ness, or perhaps a sense of comfort?

The smell of the bark and the earth fill your entire body, making you feel lighter.

It is so quiet here that even distant sounds feel distinct, as if being whispered in your ear. There’s the rustle of little animals, the flapping of a bird's wings, and a far-off call of a majestic red-tailed hawk.

As you take a deep breath, this line emerges; Apricots, blackberries, cedar trees.

Apricots, blackberries, cedar trees.

You are surrounded by life.

You hear the nearby call of an Eastern Bluebird, signaling that it’s time to end this Mind Journey and return to the present.

Take a deep breath in, hold it, and slowly exhale.

Roll your shoulders forward. Now backward.

Wiggle your toes and fingers, reawakening them.

If your eyes are closed, open them.

Carry the tranquility and peace of this Alphabet journey with you, knowing that you can return anytime you wish, all through the power of your mind.

Life as a Tree in Wales

Welcome to the beautiful Welsh countryside. In this Mind Journey, you will transform into a tree and experience calmness, balance, and a profound interconnection with nature.

Get comfortable and relax, whether sitting or lying down. Close your eyes or keep them open, whatever you prefer.

Take a deep breath through your nose, hold it, and slowly exhale.

Breathe in deeply again, inhaling focus and clarity.

Now, exhale slowly, releasing distracting thoughts.

Imagine that you've been transported to the picturesque farmlands of Wales, where sheep roam, and undulating hills are painted in vibrant green grass and purple and pink heather.

The air is filled with cheery songs of starlings and yellowhammers and the murmur of a nearby stream.

On this warm, spring afternoon, notice how the soft grass and soil cushion your feet, and the way the breeze delightfully skims over your arms and face.

Allow your eyes to roam over the sloping landscape.

Time-worn stone walls crisscross the fields, creating a mosaic that marks ancient boundaries.

Sheep graze peacefully, bleating in harmony with the rustling leaves and lively birds.

You're standing near a centuries-old stone farmhouse, surrounded by patches of daffodils and bluebells, their sweet scents filling the air.

Deep green moss and lichen fill the crevices between the durable stones. Faded blue shutters frame the evenly-spaced windows. A weathered wood door hangs on iron hinges with traces of the same peeling blue paint.

How many generations have crossed this threshold?

Majestic sessile oaks, some over 100 feet tall, stand protectively around the home. They're likely hundreds of years old, slowly observing history unfold.

Walk towards the tree that you find most interesting.

Standing underneath its towering canopy, glance above at the vast network of branches.

How far out do they spread?

Reach up on your toes and touch one of the tender, new leaves. They’re supple, almost silky.

There's a hushed tranquility under this tree, interrupted only by the soughing of leaves and the birds hidden among them.

The sun, peeking out from a cloud, beckons you from under the towering oak.

Tilt your head to the sky, absorbing the warm rays. It's as if the sunbeams are drawn only to you, suffusing your body with a powerful energy.

A wind whispers through the foliage; and, although you can't hear words, you know it's the venerable trees speaking to you, inviting you to join their watch over the land.

A pleasant, subtle vibration hums first in your feet. Visualize your legs extending, transforming into long, sturdy roots, shallowly burrowing in the cool, damp ground.

They continue growing, reaching out to intertwine with the roots of your fellow oak trees.

The vibration travels up your spine as it elongates into a robust trunk.

Stretch your arms out to each side, watching them lengthen into sturdy branches.

The metamorphosis continues, moving up the rest of your body, branches extending from your shoulders and back, reaching for the sky.

Lobed, crown-like leaves burst all over, flooding you with vitality.

And then… stillness, as you fully embody the quiet wisdom of an old oak tree.

The hurried pace and preoccupations of human life now seem like a distant memory, replaced by a feeling of permanence and peace.

Contentment washes over you. Other trees whisper that they've seen season upon season unfurl, and there is joy and appreciation in watching the circle of life.

Notice your breathing.

Inhale slowly. Then exhale, acknowledging that you're nourishing life by producing oxygen.

Inhale again, this time more deeply. Then, exhale, releasing more oxygen-rich air, your silent yet profound contribution to the world.

A breeze ruffles your leaves; it feels like a gentle massage.

A colorful chaffinch is perched on your branches, identifiable by its blue-gray head, brown back, and pink breast. It serenades you with trills and hops gently across your bark as it watches its mate fly about.

A sense of purpose engulfs you while the chaffinch’s mate flies to and fro gathering bits of hay, moss, and twigs for its nest. It works industriously, and the frequent landing and taking off is almost ticklish.

You look forward to safeguarding their eggs.

Standing tall in your newfound form, gaze upon the surrounding hills peppered with creamy-white woolen sheep.

Rams, with their curved horns, are exploring apart from the others. Ewes tend to their lambs while they frolic in the meadow. Their playful antics add a heartwarming spirit to the scene.

The hardy sheep move unhurriedly, navigating the terrain with familiarity and ease.

As the day marches on, you are calm and content as soft hues of the late afternoon sun bathe the hills

An eager black and white border collie bounds toward the sheep as the sun begins to cast shadows.

It's like watching a well-choreographed dance. Agile and attentive, the dog weaves effortlessly through the flock, guiding with gentle nudges and quick dashes.

They lumber down the hill to your patch of trees, huddling underneath. You’re filled with pride, knowing the flock can rest easy for the night under your protection.

The call of a tawny owl signals the end of this Mind Journey. It’s time to return to your human form.

Imagine your leaves silently falling to the ground. Your branches soften back into arms. Your trunk peels away to reveal a body.

Your roots shake loose soil, curl up, and turn back into feet.

If your eyes are closed, open them.

Roll your ankles in circles to your right. Then to your left.

Roll your shoulders forward. Then backward.

Carry with you the sense of serenity and connectedness you felt as an ancient oak, knowing you can revisit this Mind Journey whenever you seek inner peace and contentment.

Body Scan Meditation

Begin by finding a comfortable position, either sitting or lying down. Close your eyes and take a few controlled, deep breaths, settling into the present moment.

First, focus your attention on your breath. Notice the sensation as air enters your nose and leaves your mouth. Feel the steady rise and fall of your chest.

Now, shift your attention to the top of your head and any sensations you are experiencing. Perhaps it's warmth, tingling, or stress; whatever you feel is valid. Envision any negative sensations rising from your head and floating into the atmosphere, far away from you.

Move down to your forehead and temples. Do you feel any tightness? If so, imagine it turning to liquid and then melting away.

Scan your eyes, cheeks, and jaw. Is there any pressure, tension, or aches? Concentrate on slackening muscles, opening your mouth, and allowing your jaw to hang.

Now, bring awareness to your neck and shoulders, which often hold a lot of tension. Imagine being a rag doll: Allow your shoulders to drop loosely away from your ears and let your neck soften.

Moving down to your arms and hands, become aware of any sensations in your muscles and joints. Picture any stiffness or strain draining away right out of your fingertips. Feel your arms and hands become pleasantly heavy and limp.

Scan your chest and upper back. With each inhale, imagine your chest opening up, allowing healing white light to enter.

Now, focus on your abdomen and lower back. Take deep breaths, allowing your belly to rise and fall naturally. If you feel any constriction or stress, imagine the white light absorbing and neutralizing it.

Moving down to your hips and pelvis, note any tautness or strain. If you sense any, picture sliding it off and sinking into your chair or bed, where it cannot reach you.

Finally, bring your awareness to your legs and feet. Notice the sensation of your legs resting against the surface beneath you if you're lying down or the weight of your feet pressing into the ground if you're sitting. Just as you did with the top of your head, imagine any stress, tension, or pressure floating away into the atmosphere and dissipating.

Take a few moments to enjoy this state of relaxed awareness, feeling the entirety of your body supported and at ease.

As you prepare to end this meditation, take a few deep breaths, gradually bringing your awareness back to the present moment. Wiggle your fingers and toes, gently stretching your body if it feels good. When you're ready, slowly open your eyes.

Take a moment to appreciate yourself for taking this time to nurture your well-being. Carry the calm and relaxation you cultivated into the rest of your day.

Connecting to Nature with Forest Bathing

Forest bathing, or Shinrin-yoku, involves immersing oneself in and deeply connecting with nature. This ancient, Japanese therapeutic practice emphasizes slowing down, living in the present, and engaging the senses. The many positive effects range from boosting the immune system to enhancing overall mood and well-being, and emphasizing mindfulness and awareness.

In this Mind Journey, we invite you to step into the gentle embrace of forest bathing, a guided imagery experience you can enjoy from anywhere—your desk, on a walk, or as a pre-sleep ritual.

Are you ready for this restorative retreat?

First, get comfortable. Close your eyes or keep them open, whatever feels right.

Take a few deep, even breaths, while envisioning that you've been transported to a lush forest teeming with life.

The shades of green are varied and endless.

The air, pure and invigorating, smells like a perfume of wet wildflowers, pine, and petrichor.

Beneath your bare feet, the ground is soft, slightly yielding, and cool. Towering trees stretch towards the sky. Turn slowly in a circle, looking up.

Observe the interplay of light and shadow through the thick canopy. Notice how water droplets cling to leaves, sparkling like diamonds in the sunlight.

A bird's nest prominently sits on a branch above you, woven with sticks, mud, and loose feathers.

Take another deep breath—as deep as you can, inhaling the healing air. And exhale slowly, breathing out any tension. Watch it float away and dissipate among the foliage.

Scan the trees. Which one speaks to you? Go to it and trace your fingers over the bark’s rough contours. With your hand on the trunk, visualize the energy flowing between you and the tree. It draws in carbon dioxide and releases oxygen, while your lungs draw in the oxygen and release carbon dioxide. Take a moment of gratitude for this ongoing reciprocal relationship.

Walk with deliberate but unhurried movements. In this forest, time seems to move differently with nature controlling the pace.

Focus on something up ahead that captures your attention, like a flowing stream or a sunlit clearing carpeted with colorful wildflowers.

Head toward it and find a quiet, comfortable place to sit.

Settle in. Relax and soak in your surroundings.

Allow the forest's energy to envelop you, heightening your senses to new levels.

Name five things you see. Maybe you examine the lacy veins of a leaf, or spot a rabbit nibbling vegetation. What are four things you hear? Perhaps the wind blows a pinecone along the forest floor, or a chipmunk scurries in some leaves. What are three things you can touch? Maybe there’s icy cold water in a stream, or soft dandelion seeds gently blowing. Name two things you smell. Perhaps you catch the scent of the invigorating aroma of pine. Finally, what's one thing you can taste? Perhaps it’s the sweet wild berries on a nearby shrub.

Slowly stand again, stretching slightly as you rise. Stroll through the forest again, letting your instincts guide you. You have no destination in mind; just wander.

Look in each direction once more, absorbing it all.

You soon find yourself where you started, under the bird's nest. This time, you spot its inhabitants and watch life unfold. The new hatchlings chirp excitedly and accept food from their mother, beaks open wide.

As you stand under the tree and nest, take a moment to appreciate and connect with the forest once more.

Feel the earth’s energy where your bare feet connect with the ground beneath you.

Take one more deep breath in; hold it; and exhale, bringing your forest bathing to a close.

Carry tranquility and mindfulness into the rest of your day, and when you can, connect with nature in real life—whether it's in a forest, with trees in your neighborhood, or even potted herbs in your kitchen. And remember that you can return to this restorative forest whenever you want, all through the power of your mind.

Soaring as a Snowy Owl

Snowy Owls are some of the most captivating birds in the world.

They spend most of the year in the Arctic Circle but journey south for the winter. Their natural habitat may be cold and inhospitable, but their keen vision and hearing and layers of feathered insulation make them ideal inhabitants of the arctic tundra.

During their migration, Snowy Owls often show up throughout southern Canada, New York and New England. A few may even be spotted in the Pacific Northwest. They arrive suddenly, like fairytale creatures. With their enormous wingspan, brilliant white plumage, and startling yellow eyes, their beautiful and dramatic appearance inevitably causes a stir.

In this Mind Journey, you will soar as a snowy owl through Auyuittuq National Park on the southeast shores of Baffin Island, in the Canadian territory of Nunavut.

From the native Inuit language, Auyuittuq means “the land that does not melt.” The island is full of glaciers, mountains, and fjords, along with a diverse network of plants and animals that have evolved over time to survive in this polar marine climate.

Are you ready to journey into the Arctic?

First, find a comfortable position.

Close your eyes or keep them open, whatever feels right in this moment.

Breathe in through your nose as you slowly count to four, now hold your breath for four, and exhale for four, releasing all the air from your lungs.

Repeat the sequence as you imagine drifting farther and farther from your present place and away from any distractions and stressful thoughts.

Imagine cool, crisp, and clear air drifting around you. It’s cold but invigorating.

You’re in Auyuittuq National Park in mid-July and although it’s nearly midnight, the sun is still shining. During these brief summer months, daylight lasts so long that the veil between day and night is thin.

In your mind’s eye, allow your surroundings to take shape and sharpen, without judgment or concern for accuracy. Whatever you’re picturing is right for you.

You’re perched on a low rock, close to the ground. Take a moment to inhabit your new body.

You’re covered in soft, white feathers that feel like a warm blanket. Even your feet, with long black talons, are feathered like tiny slippers. Your wings are tucked at your sides, but when unfurled, span nearly five feet.

Your owl eyes have one and a half times more visual acuity than your human eyes. They bring the monumental landscape into clear focus.

Enormous, dark granite cliffs carve a scalloped edge against a vivid, blue sky. Their peaks are marbled dark and white, scattered with snow and pools of ice.

Beneath these imposing cliffs, iridescent blue water reflects the slow motion of the clouds. The water ends in a shoreline close to your perch, and from there, a vast expanse of tundra unfurls into the distance.

The ground is rugged and graveled, interrupted by clusters of rocks, velvety patches of dark green moss, and ribbons of lacy orange and lime-green lichen.

And in between it all, there are pops of color that dot the land. You spot patches of wildflowers, like bright purple dwarf fireweed, with its large clusters of petals, and fleshy, blue-green stems. Arctic cotton-grass sways in the breeze like giant furry pom poms. Close to the ground are tiny fractal clusters of yellow Arctic draba, surrounded by scrubby leaves.

Each flower seems bright and precise against this panorama. Maybe it's the intensity of the light that makes everything around so colorful; sharply defined yet surreal, with the heightened quality of a dream.

Sweeping bands of orange, pink, and yellow begin to paint over the wide blue sky as the sun drops slightly below the horizon. A soft shadow blankets the cliffscape as sunset transforms into luminous twilight.

You feel the breeze increase behind you and spread your wings, balancing for a moment on the rock. And then, you take flight, lifting effortlessly into the air.

Your movement through the air is effortless and smooth. The intricate layers of your feathers keep you warm.

You fly low, along the shoreline, as the land stretches ahead of you. Steep hillsides grow into sharp mountain slopes while clusters of flowers, rocks, and moss blur together like an impressionist painting.

How fast are you soaring?

You are weightless, soft against the air. As currents in the air change, you change with them, banking right and left.

You hear a sound in the distance.

The low hoot of another owl.

You take in the unusual sounds that fill the tundra, isolating and pinpointing each one spatially.

There is a trickle of snowmelt growing into a tiny waterfall against the cliffs.

Far off in the distance, a bearded seal surfaces in the water, calling to a mate nearby.

It swims lazily, turning corkscrews in the water as it looks for something to eat.

Finally, you notice the subtle swishing and rushing of the glacial waters lapping the shore in front of you.

Each sound is precise and clear, with soft and subtle details that would be lost on human ears.

Dusk has finally settled in. The last of the sunlight has faded but the sky remains softly lit with a palette of rosy pinks and deep purples. In a few hours, the sun will rise again.

As you continue to soar through the night air, take a moment to appreciate the sensation and elation of flight. Feel the gentle breeze beneath your wings.

Smell the crisp, arctic air surrounding you.

Tease out the intricate sounds of the tundra below you.

Your wings guide you gently back to the shoreline, signaling the end of this Mind Journey and a return to the present.

Take in a few deep breaths, inhaling deeply through your nose, and exhaling fully through your mouth.

If your eyes are closed, open them. Relax in the moment as you adjust back to your surroundings.

As you return to the present, hold on to the sensation of flying. Carry it with you throughout your day, and know that you can soar again through this tundra whenever you wish, all through the power of your mind.

Sunset at Arches National Park

In southeastern Utah, just beyond the town of Moab, lies Arches National Park. Its 76,000 acres are home to over 2,000 natural stone formations and the highest concentration of natural arches in the world. This gorgeous desert also boasts a myriad of animal and plant life and biological soil crust containing some of the oldest known living organisms.

Today, we will journey to Arches in our mind’s eye and watch as the sun sets on this breathtaking, panoramic landscape.

First, find a comfortable place to sit or lie down. Close your eyes or keep them open. Whatever feels right.

Inhale deeply through your nose, drawing in focus and attention. Now, exhale slowly through your mouth, releasing any distractions.

Again, breathe in focus; breathe out distractions.

One more time, this time even more slowly and deeply: inhale focus; exhale distractions.

Imagine you've been transported to Devils Garden, one of the highlights of Arches National Park, known for its awe-inspiring arches, spires, and narrow rock walls. It's just before dusk in late May.

You’re sitting on a soft blanket. The warm desert air is slowly cooling as the sun begins to set.

Allow the image to take shape and slowly sharpen, without judgment or concern for accuracy. Whatever you’re picturing is right for you.

As your vision adapts to your new surroundings, begin to focus on the colors of the desert around you.

Perhaps you see apricot and tan in the subtle variations of rock strata. Some stripes are buff, some khaki-colored, while others are deep rust-red.

Two giant sandstone arches bisect and frame the sky above you. The ancient desert stretches out as far as you can see in every direction. It is vast, calm, and silent.

The ground is littered with pied rocks, some red-stained and some tinged green. Small blackbrush and purple sage plants dot the surrounding landscape. The massive stones appear rugged yet smooth at the same time.

The sun begins to sink into the horizon. Watch as the light changes across the landscape. It begins by painting the rocks and slopes in bright light and then a deep vermilion-gold.

Take a look around you. The land is otherworldly and monumental in scale. The remaining sunlight highlights everything, bringing it into sharp relief. Your eyes follow the lines of every scoop and shift of the rocks. Their stippled surfaces seem to throw light and shadow all at once.

The sky above feels endless—open and free of clouds. The horizon extends for as far as you can see, in every direction. When was the last time you could see so far?

Watch as the light continues to shift, lengthening the shadows over the rocks. The slopes of the sandstone glow before slowly turning a rich orange as the sun descends.

These rock formations were once buried thousands of feet below where you sit. In fact, over 65 million years ago, everything surrounding you was a dry seabed.

Gradually, the land shifted. Strata of rocks were formed through immense pressure.

The land lifted, folded, and wrinkled. The entire region eventually rose from sea level, thousands of feet in elevation. Fractures formed, each one like a vein, creating pathways for water inside the rocks.

Over millennia, water and wind continued to carve the sandstone into narrow fins, and then windows, spires, arches, pinnacles, and bluffs. Despite their scale, and seemingly solid appearance, this sandstone is delicate, fragile, and ever-changing.

Sunset has turned to dusk. The sky is changing from bright orange, where the very last rays of the sun fade from the horizon, to pale blue, and then a dark navy shaded with purple.

Everything is still, prehistoric, and silent.

One or two stars become visible.

As time passes, more and more stars blink on, one after the other. Some are bright, glowing like spotlights above you. Others are faint and farther away than you can imagine.

Listen closely and notice the light swish of awakening bats.

The animals that emerge at dusk are evasive and rare to see. But, if you are careful and quiet, you might hear the faint sounds of activity; a mule deer, porcupine, desert cottontail, or black-tailed jackrabbit. You stay quiet, so as not to disturb them.

The night sky is now speckled with stars. It almost doesn't feel dark at all. Instead, it looks sequined and luminous. You can trace the movement of the stars, as they slowly make their circular journey through the sky.

The desert is full of invisible life. The earth beneath you is bursting with it. The biological soil crusts are unique to this area and full of lichen, mosses, algae, microfungi, and bacteria that can survive drought and heat. But they are also incredibly fragile.

These soil crusts also contain some of the oldest known living organisms in the world. The mesh of bacteria and plant-life, just below the ground, is as complex, rich, and mysterious as the constellations and galaxies above you.

Take a moment to consider how the desert is full of contradictions.

It can be unbearably hot during the day and intensely cold at night. Water and shade are scarce, making the desert appear inhospitable to life, but life still flourishes here. The gorgeous stones that surround you are solid and seemingly eternal, the product of thousands of years of formation. Yet they are delicate and shifting. Forever chipped, cleaved, and chiseled, sliced and molded down, from narrow fins into finespun windows and bridges. And one day, they will collapse and change into something new. Their beautiful patterns and chips, cracks and fractures are not flaws, but simply evidence of their life.

And now, it's time to conclude this Mind Journey.

Wherever you are, take a few deep breaths in and out.

Let your breath bring you back into a state of attentive presence.

As you go on with your day, carry this attention with you. Hold the peace and awe of the desert and remember that you can always return through the power of your mind.

Buzzing Through a Garden as a Bumblebee

The poet Gerard Manley Hopkins wrote: “Nothing is so beautiful as Spring, when weeds in wheels shoot long and lovely and lush.”

When spring begins, the world feels lush, bathed in light and color, transformed by the beauty of newly bloomed flowers. Their gorgeous, showy petals and sweet scents bring us a keen sense of pleasure.

Although we are drawn to flowers for their appearance, these beauties did not evolve to please us. Instead, their striking colors and intricate fractal arrangements evolved over time to attract the insects needed for pollination. Without them, many would not be able to reproduce and maintain genetic diversity.

While some plants are wind-pollinated, or pollinated by other insects or animals, bees perform most pollination services worldwide.

Together, flowers and bees exist in a network of mutual support, an endless symbiotic cycle of pollination and growth.

Have you ever sat in a garden and listened to the bees flying among the flowers? Their buzzing, that little symphony of spring, is the sound of hard work—scouting flowers to collect pollen and nectar, ensuring future generations of flowers will bloom.

But how does a flower lure in a bee?

Humans can see a spectrum of visible light and color from red light, which is the longest light wavelength, to violet, which is much shorter. Bees, on the other hand, can see visible light from yellow all the way to ultraviolet, which is invisible to the human eye.

So, flowers look completely different to bees than they do to us. When we look at a sunflower, we see bright yellow, but to a bee, they appear white-tipped with an inky violet center.

Flowers also have polarized light patterns on their petals that are invisible to humans. To a bee, these patterns provide an important tool in their endless pursuit of pollen. The patterns serve as a landing zone, guiding bees in flight to the part of the flower with the most pollen and nectar. They also ensure that enough pollen will stick to the bees’ legs, depositing pollen onto other flowers.

Today, we will journey into a garden of flowers through the eyes of a bee.

First, find a comfortable position.

Take a deep breath in, hold it for a count of four, and exhale slowly.

Direct your attention to the crown of your head and focus on a spot at the very top. Inhale deeply and bring all of your attention to this spot.

As you slowly exhale, imagine a wave of relaxation beginning to slowly cascade downward.

With each inhale and each exhale let this sensation travel further down your body.

First, down your neck and chest.

Then, down your arms, relaxing each muscle in turn.

Let this feeling of attentive relaxation suffuse your body, moving down from your thighs, to your knees, ankles, and finally, your feet.

Take another breath.

Now, as you exhale, imagine yourself getting smaller and smaller. Still attentive, still relaxed, until you are the size of a bumblebee.

With your next inhale, notice the new sounds and sensations around you.

You are hovering in tall grass, in a garden filled with vibrant flowers. It is late morning in early June. The sun is growing brighter above and the breeze gently stirs the grass around you.

On the crown of your head, you have three eyes, called “ocelli,” that detect light and help you navigate by staying properly oriented to the sun.

The two large eyes that frame your face are called “compound eyes'' and are made up of thousands of tiny photoreceptor cells. These little lenses, faceted like pixels on a digital image, allow you to see color and ultraviolet light.

Watch the swaying grass and take a moment to adjust to your surroundings.

You are nearsighted but have a wide field of vision. Glance around, taking it all in.

The garden is bathed in ultraviolet light. It is wildly beautiful, with cool colors swirling around you. The grass is electric blue and mesmerizing.

How does it feel to see the world in this new and curious way? To find each familiar thing transformed by strange and unexpected colors.

Each blade of green grass stands out distinctly, like a large, silky frond.

You watch the grass blow back and forth, gently tangling with itself. Ripples carry from one strand into the next, pushing it lazily, like currents in water.

The garden looks like a kaleidoscope, as luminous and saturated as a stained-glass window.

Colors merge and change with the sun and the breeze. There are fluorescent greens and shades of violet—a mosaic of party-colored flowers.

To your right, you fly past some butterfly weed. Each flower head seems enormous and densely covered in petals.  

As you continue, you’re drawn to nearby lavender blooms—their green and violet hues attract your bee eyes. They stretch high above you as you navigate through them like a giant fantastical forest.

The velvety edges of the lavender tickle your body. You stop on a bloom and quickly extract nectar. Your long tongue enables you to quickly probe the long, tubular blossom.

As you bounce from bloom to bloom, notice the intoxicating scent. It draws you in, signaling that each flower is ready for pollination.

As you finish with the lavender, begin flying once more, now towards an enormous cloud of bee balm.

Higher off the ground than lavender, with flat flowers on top of long stalks, you easily land on one. These slender, tubular flowers are quite long. You try to fly inside but it proves quite difficult. Instead, you land on its base and cleverly punch a hole to gather its nectar.

You hop to a few more blooms and continue the harvest.

As you begin to fly once more, you hum like a tuning fork. Your little wings beat 130 times per second, too fast for human detection. The tiny hairs that cover your body vibrate with you, building a positive charge as you fly.  Flowers carry a slightly negative charge, pulling at you like magnets.

You navigate by light and your eyes process information five times faster than those of a human. You speak a secret language with the flowers around you, recognizing the polarized patterns on their petals. As you fly closer to each bloom, a code reveals itself—each petal becoming a luminous runway.

Like an airplane landing strip lit up at night, these marks guide you, tell you where to land, and point you toward the nectar and pollen rewards at the center of each flower.

Some, like the tickseed you see ahead, are painted with a radiant bullseye. To human eyes, these petals would appear bright yellow with a dark red ring around the center. To your bee eyes, they are chartreuse and glow with iridescent speckles.

As you land on a large tickseed flower, the hairs all over your body attract pollen through electrostatic force. Each hair is as sensitive and precise as the needle of a seismograph, ready to catch and trap loose, tiny grains of pollen. As the pollen collects on your body, you comb and then store it in special sacs on your legs.

You move from flower to flower, showering yourself in pollen, collecting it, combing it, and storing it.

The cluster of irises to your right are dotted and dashed like Morse code. These flowers are large and showy, competing for the attention of pollinators. They have large rhizomes in their petals, allowing them to store sunlight energy from both sides. They align themselves to capture sunlight all day long and demand your attention.

You fly by the amaryllis flower, which normally appears red and white to humans, but is now blue and flecked with glowing fluorescent dots, like photographs of far-off star clusters.

Next, you spot a grouping of foxglove, whose blooms are clustered together and seem sized perfectly to your body. With blooms open, it feels like a welcome invitation to explore. Fly into one of its miniature flutes streaked with bright, fluorescent veins and spots.

You see tiny hairs standing straight up from the blooms, making it easy to climb and enabling a steady foothold.

The foxglove’s spots lead you further and further into its center, where its pollen glows neon.

As you crawl inside and begin your collection of pollen, the insides of the flower grow even more intensely colored. It’s like being immersed in a brightly colored waterslide.

Using the foxglove’s hairs for stabilization, you slowly ease out and begin to fly, once again taking in the garden’s tie-dye landscape.

As you fly about the garden, moving from flower to flower, consider how each is unique. Some sport miniature polka dots while others are streaked. But each flower has a luminous psychedelic code stamped on its fine gossamer petals; a secret language that’s invisible to everyone but you.

You spot the huge blooms of peonies, their petals like densely layered tutus of smooth suede.

There are chive flowers that bob like tiny violet pom poms...

Fragrant honeysuckle whose scent draws you in…

Dark star, wild lilacs, and yarrow…

Strawberries, nasturtiums, and cosmos with their pinwheel petals…

Your human eyes have never seen these flowers so close before. Each one is majestic.

Allow yourself to bathe in their brightness and vividness for a moment; feel the joy in each dazzling hue.

You see the gauzy petals of poppies shimmering in the breeze. As you land on one, you can see the fine details of each petal. The smallest threads of veins are backlit in the sun. Each petal is as soft as silk.

The petals cocoon you like an enormous hammock, and you feel that you could spend the whole afternoon here.

Rest on the bloom, tucked peacefully within its petals, and observe the bright sunlight filtering through as you sway gently in the breeze.

Recall all the colors of this garden, and how it was transformed into a vast impressionist painting. An enormous quilt of color. Diaphanous and variegated, a palette of otherworldly beauty.

Consider how much of the natural world is invisible to us humans, unless viewed with the right set of eyes.

Now close your eyes. Enjoy feeling nestled and protected as you sway gently with the breeze.

Gliding Through the Everglades

Welcome to the Everglades, a breathtaking expanse of wetlands where sawgrass prairies and cypress swamps elegantly intertwine.

Aptly named the 'River of Grass,' this natural wonder at the southern tip of Florida conceals a trove of secrets, and with a keen eye, you just might catch glimpses of them in the ripples of water and subtle rustling of the marshes.

Everglades National Park, established in 1947, covers approximately 1.5 million acres and boasts nearly 1,000 different plant types, over 350 bird species, and dozens of reptiles and mammals. Of all its creatures, insects are the most abundant and varied.

Are you ready to take a sensory journey through this remarkable landscape?

Let's take a few moments to prepare your mind and body for the journey.

First, take two or three slow, deep breaths.

Inhale through your nose and imagine breathing in calming energy and focus. Exhale through your mouth, and envision ridding your body of any distractions and stress.

Next, let's release some tension. Shrug your shoulders as high as possible and hold them there. Now let them drop. Again, lift them to the sky, hold, and relax.

Scrunch up all the muscles in your face. A little more. Now release.

Take one more deep breath in through your nose, hold it, and exhale through your mouth.

Now, in your mind's eye, imagine that you've been transported to the Everglades on a warm, spring day.

You're standing on a walking path near a natural, shallow watercourse, called a slough, that meanders through the swampy landscape.

A vast sawgrass prairie unfolds on one side of you, a sea of emerald green blades swaying in the gentle breeze.

On the other side is the slow-moving flow of water, reflecting the vibrant blue sky above.

The water's surface is broken by protruding cypress knees and the intricate web of gnarled mangrove roots that define this landscape.

Allow the image to unfold without judgment or concern for accuracy. Whatever you're envisioning is right for you.

Meadow katydids, or bush crickets, serenade the marsh while fish occasionally jump up, and back down again, creating ripples in the water. The calls of various birds fill the atmosphere, from the haunting cry of a red-shouldered hawk to the melodic trill of a warbler.

You notice an elegant great egret walking through the sawgrass, with its long slender neck, pointy yellow bill, and slender black legs extending from its stark white body. Watch as the grass parts and sways with the gentle movement of the egret.

Start walking along the path, noticing the soft and spongy ground beneath your feet.

Just ahead, you spot a pair of marsh rabbits nibbling on the vegetation. At about 16 inches in length, they are small and dark brown, well camouflaged from predators. Gingerly step away so you don't startle them.

Scan the horizon, where clusters of cypress trees stand tall—sunlight filtering through their branches, casting dappled shadows on the water below.

The calls of hidden birds echo from within the thick groves.

Inhale deeply and let the essence of this natural wonder fill your nostrils. Enjoy how the earthy aroma of wetlands mingles with the woody fragrance of cypress trees.

A sunning turtle slips into the water as you pass. The sound alerts a wading blue heron who looks in your direction, showcasing its dagger-like bill, before taking flight with its large, elegant wings.

A canoe sits just up ahead, half of it floating on the water, the other half resting against the shore.

Once you reach it, run your hands along its wooden surface. The vessel sways, responding to your movements.

Feel the warmth of the sun, absorbed by the shiny, lacquered surface.

Steady yourself against the canoe and feel it gently rock as you step in and sit. You find an oar stowed in the bow and carefully reach forward to pick it up, then push off from the shore.

With each paddle stroke, feel the resistance against the water. Your body follows the canoe's lulling, almost hypnotic motion: to and fro, to and fro.

A refreshing breeze skims your face.

You glide effortlessly through the calm waters, and suddenly realize you do not have to paddle. It's as if an invisible energy powers the canoe.

As you relax in your seat, feel the warmth of the sun on your skin.

Breathe in and smell the varied scents around you—a blend of wetland vegetation, a tinge of salt and natural decay, the sweet, slightly spicy fragrance of purple-blue fireflag wildflowers.

The invigorating smells envelop you.

Look around as you navigate the waterways, witnessing the tapestry of lush greenery bending to the water's edge. Fallen branches and logs serve as perches for resting birds.

Bubbles and ripples float to the surface, created by things unseen. You wonder about the rich world beneath you.

The canoe slows as it rounds a bend and you’re greeted by a mosaic of birds wading in the water, too many to count.

Pick out the large white wood storks, their beaks held in the water while shuffling their feet. One quickly moves, and chances are it just found its lunch.

And there are little, green herons, slowly stalking in shallow water, jabbing at fish. Their deep green backs stand in beautiful contrast to their chestnut neck and breast.

A flock of glossy white ibis are in the mix, with their long, curved, dark-orange beaks, patiently awaiting crayfish.

Extend your hand and let your fingers brush against the soft blades of sawgrass, grounding you in the richness of your surroundings.

As you round another curve, you spot a flock of iconic, pale pink roseate spoonbills. They sport vibrant pink plumage on their shoulders and rear feathers with large, easily identifiable bills that flatten into a spoon shape at the end.

The gregarious birds take flight as you float closer, their flurry of pink feathers a truly remarkable sight, their shadows a whimsical dance across the surface of the water.

The canoe floats on, passing a majestic gathering of tangled mangrove trees. Their large, knotted roots grow right out of the water, as if they could walk along the surface.

As the canoe passes under their large canopy, the shade is a welcome relief from the sun’s rays.

Dragonflies buzz alongside as if accompanying you, their beautiful iridescent heads, large eyes, and thin, elongated bodies like something out of a child's drawing.

You sense slight movement off to the right and focus your gaze on the shoreline.

Near the water's edge is a stunning, majestic 12-foot alligator. Her rough, armored skin glistens in the sunlight, blending almost seamlessly with the environment. Her stillness is calming. She moves her head ever so slightly, sending small ripples across the water.

Watch until they dwindle, taking a moment to appreciate being so close and yet feeling only wonder, and awe.

As your canoe continues slowly through the dense foliage and lush greenery, you catch sight of the elusive ghost orchid. Nestled high in the cypress trees, its ethereal, delicate blooms captivate the senses.

The orchid's slender, white petals glow in the filtered sunlight, creating an otherworldly aura. Gaze up at its long, thread-like roots cascading gracefully, adding to the mystique of this rare and enchanting flower.

Edging closer to the orchid fills the air with its subtle, sweet fragrance, a delicate scent—a blend of citrus and vanilla. Thick curtains of Spanish moss tumble from neighboring trees.

Focus on the relaxing sway of the canoe, rocking away any remaining stress. Breathe in and out in time with the motion.

A tricolored heron gracefully takes flight upon your approach, its wings creating a rhythmic whooshing sound. As you watch it fly, you notice some much-needed rain clouds gathering overhead.

The canoe gently turns back to shore before droplets begin to fall. The breeze invigorates your senses.

Sit back against your seat and take in your surroundings.

The salty, earthy aromas, the thick canopy of knotted mangroves, the swaying sawgrass, and the various birds taking flight into nearby trees.

The canoe slows and comes to rest at the shore. You hear a distant rumble of thunder, signaling the end of your journey through the Everglades.

Take a few intentional breaths, inhaling deeply through your nose and exhaling slowly through your mouth.

If your eyes are closed, open them.

Slowly roll your shoulders forward. Then, backward.

Take in your current surroundings, tuning into the sights and sounds of real life.

For the rest of the day, try to carry with you the serenity and awe you felt while gliding through the Everglades, knowing you can revisit whenever you’d like—all through the power of your imagination.

Floating down the Snoqualmie River

The Snoqualmie River begins as three forks—the North, Middle, and South—in the alpine elevations of the Cascade Mountains in Western Washington.

The South Fork flows west from Snoqualmie Pass in the Cascade Mountains of Oregon. The others flow southwest and eventually merge. Just downstream from the confluence, the river abruptly drops 270 feet at Snoqualmie Falls.

After the falls, the river then slows and winds its way through one of the most beautiful valleys in Western Washington.  

Snoqualmie is the English pronunciation of “sah-KOH-koh,” a Salish word meaning moon. As a spiritual place, it gave birth to many legends. One tells of Snuqual, or Moon the Transformer, who climbed into the sky to bring trees and fire down to earth, set the sun for daylight, and created the Snoqualmie. The Snoqualmie Tribe are known as people of the moon.

Today, we will float along the Snoqualmie River in our mind’s eye.

First, find a comfortable position. Close your eyes, or keep them open, whatever feels right for you.

Inhale slowly, hold it for a count of four, and then slowly exhale.

Repeat the sequence two more times as you imagine drifting farther and farther away.

With each inhale, imagine your body settling into a deeper state of relaxation. With each exhale, let your body float away from the present moment.

You find yourself standing on a wooded trail, near the Snoqualmie River. It’s mid-afternoon, on a warm, 78-degree day in July.

The sun saturates everything in vibrant color.

You start down a small dirt path, carrying your innertube over your shoulder. The air is warm against your skin and hums with the far-off sound of the river.

You smell sunscreen, the dry dirt of the woods, and the damp vegetal smell of the riverbank. You’re filled with anticipation and the feeling of summer.

Your view ahead is obscured by hues of green—overhang branches and leaves of douglas fir, black cottonwood, and big leaf maples, their leaves providing much-needed shade.

You continue walking along the trail, the sounds of the river getting closer and louder, rushing toward you with every step.

Finally, you emerge onto a small rocky beach, the river stretching before you along the wide, tree-lined bank. The water is a deep shade of green and the beach is warm beneath your feet.

You hear the faint sounds of other people floating ahead of you on the water, a mixture of laughter and shrieks of joy.

You notice the sound of distant rapids, hidden behind a bend in the river.

Put one foot in the water. It's electric and invigorating.

As you wade in deeper, the coolness is a relief from the heat of the sun; first over your feet and ankles, then your calves, knees, and thighs.

Place your innertube on the water and watch as it bobs back and forth, inviting you out, and drawing you further into the deep green water.

The current is strong, and you follow its path with your eyes. Notice how it twists and catches against large rocks.

Take a breath, and settle into your innertube.

In an instant, you feel the current lift and carry you off, with a thrilling swiftness.

You begin to feel weightless and untethered, as you leave the shallows behind, rising up and over the small rapids. Your senses are enlivened as you joyously float along with the current.

As you round the riverbend, the water lulls and settles. As you glide along the surface of the water, your speed slows to a calm, peaceful drift.

Lean back and let your head dip into the chilled river—your hands trailing lazily beside you; your body cradled in the innertube.

Feel your body in perfect balance, one half pleasantly warmed by the sun, the other half cooled underwater.

Pulled equally by these two sensations, sink into the sensation of floating. Close your eyes… and focus on the sounds around you.

You can hear the rush and lull of the river water; the chirps and trills of hidden birds along the riverbank; and the light buzzing of flitting insects.

Look up at the sky. It is crystalline, clear blue, and cloudless. Watch the light make luminous netting over the water; diamond shapes that bounce over the waves.

With each new strand of the current, sun glitter streaks across the emerald green water. Its peculiar luminosity is mirror-like, a pure, spectacular brightness.

Time passes so slowly on the river.

You are content, perfectly at ease, and attuned to your surroundings, gliding through the water like a tiny bubble skating over the surface.

Savor this feeling—the sensation of slowness.

Dip your head back into the water. The coolness of it reignites your senses after relaxing under the warmth of the sun for so long.

Notice that the sunlight has slowly changed too, taking on deeper, warmer tones, everything suffused in a rich, golden color.

The river is so peaceful that time seems to be slowing down around you.

As it slows, and slows, you feel as though you’re not moving at all, but instead, suspended, floating, surrounded by the melodies of the water.

These sounds are incredibly alive:
the sounds of the currents,
the sounds of the water lapping against the riverbank,
rippling over rocks and tree branches that have bent and caught in the current.
The murmur and trickle of the water,
the shush and whoosh of it passing over you,
all combine to create a soothing and tranquil symphony.

Take a moment to consider that everything surrounding you has been endlessly shaped and reshaped by water, over hundreds of thousands of years.

Ancient glaciers scraped the land into its current form. Their ice and snow filled the lowlands, formed moraines, blocked, and made rivers and lakes.

Water continually erodes, evaporates, melts, and feeds its surroundings.

From the heights of the Cascade Mountains, thunderous, rushing water travels down to form a giant waterfall.

And after the merging of the forks and cascade of the falls, the waters of the Snoqualmie River beneath you twist and glide, eventually joining the Skykomish River, then the Snohomish River, and continuing together until they finally empty into the sea.

And as you float on the river, pulled by the currents’ lulls and swells, you feel connected, as though you’re touching this water, in all its myriad forms at once. You are reminded that you are not just an observer here, but part of this ever-changing landscape.

It is time to end this Mind Journey and return to the present.

If your eyes are closed, slowly open them.

Take a deep breath in and raise your arms until your fingertips touch above your head. Now exhale and allow your arms to float down slowly.

Do this one more time, breathing in deeply while reaching overhead, and exhaling fully as your arms float back down.

As you move through your day, carry the feeling of weightlessness and relaxation you enjoyed along the Snoqualmie River, knowing you can return to these soothing waters whenever you wish.

A Hike Through the Badlands

Welcome to spectacular Badlands National Park—where rhinos once roamed, and bison still do. A place where otherworldly rock formations rise up from prairies and geologic history is evident everywhere you look.

The name stems from the Lakota people who call it "mako sica," directly translating to ‘bad land,’ due to its extreme temperatures, lack of water, and challenging terrain.

Located in southwestern South Dakota, the over 240,000-acre park is home to a dramatic landscape like no other. Etched by millions of years of geological forces, there are expansive canyons, jagged buttes, and towering spires, all of which are surrounded by grassland prairies. In many places, the rocks have eroded, revealing a rainbow of sedimentary layers: purple and yellow shale, tan and gray sand and gravel, red iron oxides, and white volcanic ash.

Are you ready to trek through the Badlands, using the power of your mind?

To prepare, find a comfortable place to sit or lie down. Close your eyes or keep them open. Whatever feels right.

Inhale deeply through your nose, drawing in focus and attention. Now exhale slowly through your mouth, expelling distractions.

Again, breathe in focus; breathe out distractions.

One more time, this time even more slowly and deeply: inhale focus; exhale distractions.

Imagine you've been transported to South Dakota, where crisp spring air fills your lungs.

In your mind's eye, allow the image to take shape and sharpen. Rely on your own memories, movies, photographs you’ve seen, or even your imagination. Don't be concerned with accuracy. Whatever you're envisioning is right for you.

You’re standing in the heart of the Badlands. The ground beneath you is a mosaic of weathered sediment. In every direction, you see towering rock formations, sharp peaks, and intricate ridges painted in a vibrant palette of reds, oranges, yellows, browns, and whites. The sunlight casts dynamic shadows across the undulating landscape, accentuating the variations of the eroded rock.

The terrain around you looks as if you've landed on another planet, a juxtaposition of beautiful and bizarre. The stillness is profound, broken only by the wind's song.

You’re standing near a tall rock formation. Run your hand along it and feel the coarse and gritty surface, its rough edges worn by countless years of wind and water erosion.

As you begin walking, the loose sediment beneath your boots gives way to a gentle trail.

Each step echoes in the silence, a rhythmic reminder that you're not just an observer, but part of this captivating landscape.

As you hike between rock formations, notice the play of light and shadow on their textured surfaces.

A cloud floats by, allowing sunbeams to dance across the surface, showing intricate details like hidden nooks and crevices.

Take a few slow deep breaths as you walk, soaking in John Steinbeck’s description of the Badlands from Travels with Charley, written in 1962:

“I was not prepared for the Bad Lands. They deserve this name. They are like the work of an evil child. Such a place the Fallen Angels might have built as a spite to Heaven, dry and sharp, desolate and dangerous, and for me filled with foreboding . . . And then the late afternoon changed everything. As the sun angled, the buttes and coulees, the cliffs and sculptured hills and ravines lost their burned and dreadful look and glowed with yellow and rich browns and a hundred variations of red and silver gray, all picked out by streaks of coal black.

And the night, far from being frightful, was lovely beyond thought, for the stars were close, and although there was no moon the starlight made a silver glow in the sky. This is one of the few places I have ever seen where the night was friendlier than the day. And I can easily see how people are driven back to the Bad Lands . . . In the night the Bad Lands had become the Good Lands.”

While walking deeper between the rocks, you notice gravel cascading from above. Stop to observe a tan pronghorn on a high, steep cliff. The deer-like mammal moves elegantly, its slender legs effortlessly navigating the uneven surfaces. The sunlight accentuates its distinctive black horns and markings on its face.

The cry of a soaring prairie falcon catches your attention. Shade your eyes with your hand and look around to spot the raptor, its wings slicing through the air with powerful yet effortless strokes.

The bright clear sky affords a crisp view of its wings, revealing a mottled pattern of earthy browns and creams. A mate calls out somewhere, a mix of sharp, piercing notes and melodious whistles.

As you continue your hike, a canyon invites exploration.

Continue following the trail down into the canyon, feeling slightly cooler now that you are shaded by cliffs above. A single patch of tall, spiky grass sprouts between rocks, its subtle green hues easy to spot against the muted earth tones.

Out of the corner of your eye, you notice a bright jewel fluttering about. It’s a mourning cloak butterfly, purplish-brown in color, with wings edged in a creamy yellow.

You follow it as it leads you around a corner lined by evening primrose, cup-shaped blooms giving off a sweet, honey-like fragrance.

As you continue to follow the butterfly, you wonder where it's going.

And then, you understand.

Like you've entered a Technicolor dream, a vast, green carpet spreads before you, wheat waving in the wind.

The grassland is sprinkled with fragrant blue, white, and pink wildflowers and dotted with ground plum, a low-growing, green ground cover with delicate pinkish-purple blooms. Vibrant yellow-breasted meadowlarks flit about, producing a soft rustle, welcoming you with their cheerful chirping.

A bison herd grazes in the distance, grunting, while a red-tailed hawk circles above.

You see a large smooth rock on the edge of the grassland. You sit down for a moment, your gaze moving in alignment with the sway of the grasses. Listen to the symphony of sound that surrounds this prairie landscape.

As you sit on this cool rock, imagine a journey back through the history of the Badlands.

First, you’re transported back 75 million years ago, when this entire area was covered by a shallow, inland sea. Below you, cephalopods, clams, crabs, snails, ancient fish, and mosasaurs swim freely through the water. Pterosaurs even fly overhead. In your time, these creatures will provide a rich source of fossils, but during this time, they thrive.

As you’re watching, the landscape begins to change.

The bottom of the sea starts to shift and rise as the water begins to slowly retreat. The inland sea is now gone, but the landscape still looks nothing like the present. You are now surrounded by a flourishing subtropical forest. The ecosystem will continue like this for millions of years—warm and humid with abundant rainfall.

As you look around, taking in the vibrant forest, you spot a small clamshell lying on the ground. Reach down and pick it up, carefully placing it in your pocket, a memento from this time period.  

Now, you move forward to 500,000 years ago, when The Cheyenne and White Rivers started carving through the landscape, ultimately creating the narrow channels, canyons, and rugged peaks of the present-day Badlands.

You calmly float up into the air to get a bird’s eye view. The ground is surprisingly flat. How could it have evolved into such a dramatic landscape?

As if answering your question, the ground begins to transform once again. From your hovering position above, you see water flowing and eroding; carving channels and canyons, rapidly morphing the ecosystem into a serrated terrain.

As the changing scenery begins to settle, you slowly drift back down toward the ground and land next to a recently formed, flat-topped butte, an isolated hill with steep, vertical walls.

You look down and see a piece of reddish-brown sediment lying on the ground. Carefully place it in your pocket along with the clamshell, a small souvenir.

As you walk around, you hear the faint sound of footsteps. Are you in a new era?

You’ve now been transported to a few hundred years ago. You spot a small indigenous hunting group in pursuit of a nearby herd of bison—their slow, deliberate, and coordinated movements seemingly unnoticed by the wild animals.

The Badlands have been a significant part of Indigenous life for thousands of years. Archeology has revealed evidence of nomadic and hunter-gatherer lifestyles as well as ceremonial rituals.

Listen closely as the wind seems to whisper to the spirits of the rocks around you. What are they saying to you? What are you saying in return?

As you walk in the opposite direction of the hunters, you spot a dropped arrowhead lying on the ground. Reach down and pick it up, placing it in your pocket with your other mementos—a reminder of this time when fellow humans lived in harmony with the land.

As the past fully merges into the present, you find yourself back on your rock. You see nimble bighorn sheep stepping gingerly around you, expertly navigating the steep landscape on their way to graze in the grass below. One stops and extends its head toward you, taking in your scent and blowing warm, wet air on your arm. It bows, showing off its curved horns, and your nose fills with its earthy, musky odor. It stares at you for several moments with captivating wide-set eyes, amber with large horizontal pupils.

You imagine its spirit communicating with the surrounding landscape—thankful for its nourishment, protection, and life.

The sheep resumes its trek, and you watch as it joins the others. The herd winds farther and farther down until the sound of their hooves striking gravel fades, and they disappear into the scenery.

Reach into your pocket and pull out the items from past eras: the clamshell, sediment rock, and arrowhead. Gently place each one in front of you, returning them to their natural habitat.

Are their spirits communicating with the surrounding landscape, sharing stories of ancient eras?

It’s very quiet now, signaling that it's time for this Mind Journey to conclude.

Take a few deep breaths, inhaling air through your nose, holding it for several seconds, then exhaling through your mouth.

If your eyes are closed, open them. If you've been sitting or lying down, wiggle your fingers and toes to awaken them.

Roll your shoulders forward. Now backward.

Carry with you the wonder and essence of the Badlands—a tapestry of geological wonders, history, and wildlife. Feel the peace and spiritual connection of the landscape, knowing you can visit again anytime—all through the power of your mind.

Resurrection Bay–Alaska

Welcome to Resurrection Bay, a fjord situated in the picturesque Kenai Peninsula on the south-central coast of Alaska.

Where water meets land and ice, Resurrection Bay offers stunning blue-gray water, impressive rock formations, and breathtaking views of snow-covered mountains and glaciers.

The Kenai Fjords are made of a variety of rocks, some of which have traveled great distances. Some were once part of coral reefs near the equator, carried north by shifting tectonic plates and transformed into stone. Others are a mixture of chert and basalt scraped from the ocean floor and mixed with limestone containing fossils matching those found as far away as China and Afghanistan. These segments of rock that moved vast distances from their original home are called terranes. The entire coast of Alaska is made of a unique mixture of terranes and local material.

Resurrection Bay is a haven for diverse ecosystems, a destination for nature lovers, and home to abundant wildlife.

Are you ready to take a Mind Journey to southern Alaska?

To prepare, take a few deep, cleansing breaths.

Inhale slowly, picturing that you’re breathing in focus and serenity. While exhaling, envision ridding your body of distractions and stress.

Inhale focus and serenity. Exhale distractions and stress.

Now, visualize yourself perched on a large moss-covered rock sitting above the icy blue waters. Sleek black and white birds, Common Murres, expertly ride the swells and occasionally dive for food. Rugged, arched rock formations rise from the water while snow-covered peaks surround you and seem to touch the sky. Glaciers loom in the distance, their icy presence felt even from afar.

The afternoon sunlight, though warming, is tempered by the brisk winds that sweep through the fjords. Despite the gusts and spray from waves, you feel warm, dry, and comfortable.

The air is crisp, carrying with it the invigorating scent of salt and pine.

Let the images take shape and sharpen in your mind’s eye without concern for accuracy. Whatever you're envisioning is right for you.

Seagulls wheel overhead, adding to the coastal chorus, while the distant crack of a calving glacier echoes through the bay.

Rhythmic waves crash into rocks, a backdrop for the melodies of a flock of Yellow Warblers. The small, sunny birds dart back and forth, serenading you with a cheerful song.

On another nearby rock, you notice a group of Steller sea lions. Mixed with the sound of the crashing waves, you hear their guttural calls. One emerges from the water with a grace that belies its heft, and climbs onto the rock next to you. Its dark, soulful eyes curiously observe you.

Slowly reach out to touch it. Its coat feels dense and slightly damp, giving off a musty, slightly fishy scent. As it rearranges itself to get closer to you, you can see how supple its skin is.  

Together, you share the weathered rock, soaking in the warmth of the sun, surrounded by the sights and sounds of the bay. You’re now a part of the living pulse of Resurrection Bay.

Notice a steaming mug sitting next to you. Watch the tendrils rise from the liquid, releasing a fragrant fruity, flowery scent.

Pick up the mug, soothing your hands with its heat. You can smell the aroma of freshly brewed tea. Take a sip.

It tastes of rose and berries. With each swallow, a delightful warmth spreads through you.

As you sip the tea, look all around, soaking in the scenery. It feels freeing to be a part of this wild landscape.

A bald eagle soars in and sits on a nearby crag, observing the activity, and you, with a keen eye. You nod as if to reassure it you are not a threat, and it cocks its head as if it understands.

After a few moments, it takes to the sky again, its mighty wings gracefully outstretched.

As the sun slips lower, a warm glow is cast over the jagged landscape, painting the fjords with hues of gold and azure.

In the distance, you spot Bear Glacier, part of it coming right up to the water’s edge. It is called a tidewater glacier, as it is fed by enough snow to flow out of the mountains and down to the sea. Although the seawater around it is still quite cold, it is much warmer than the ice of the glacier. As waves and tides brush up against the icy surfaces, large chunks of ice eventually crash into the sea. This dynamic and powerful experience is called calving, a natural phenomenon that is part of the tidewater glacial process.

You hear some cracking sounds and realize you are about to witness this incredible event. Slowly, a section of the glacier begins to loosen.

And then, with a mighty, awe-inspiring force, a chunk of ice over 100 feet wide crashes into the sea. The force creates an echoing sound, towering splash, and glistening waves.

You feel grateful to witness the power of nature and revel in the thought that this newly formed iceberg may provide safe perches for birds and a sanctuary for sea mammals.

Your sea lion companion slips back into the water.

A subtle shift in the water catches your eye and a pod of humpback whales emerges majestically from the depths. As their colossal forms breach the surface, they exhale forceful, misty spouts that catch the sunlight. Their massive tails' rhythmic rise and fall create a mesmerizing dance against the backdrop of ice-capped mountains.

Are there two? Three? They’re so agile and fluid in their movements it's hard to tell, even as their haunting songs reverberate through the bay.

One suddenly jumps, almost completely out of the water, twisting powerfully as water cascades off of its shiny gray skin. It lands with a deafening splash, sending spray in all directions.

Slim and graceful terns, white with black heads, take advantage of the whales' breaching to scavenge small fish disturbed by the movements. Watch the birds closely to see how they effortlessly pass food to their mates, red beak to red beak, while still in flight.

As the day wears on, the sky becomes a breathtaking masterpiece of color. The sun bathes the chiseled landscape in a warm, golden glow. The fjords reflect orange, pink, and lavender hues. It feels as though you've stepped into an impressionist work of art.

The imposing mountains and cliffs transform into dark silhouettes against the vibrant sky. The fading sunlight dances on the water, forming a shimmering path that extends toward the distant horizon.

Take a minute to watch the colors in the sky shift from shades of orange to purple.

As the sun completes its descent, the sky transitions into deeper shades of purple and indigo, unveiling the first glimmering stars.

The air embraces a serene stillness and the distant sounds of the day yield to the soothing rhythm of night.

It's time now to end our journey and return to the present.

If your eyes are closed, open them.

Inhale deeply through your nose. Hold it. Now, exhale slowly through your mouth. Do this once more, allowing in the sights and sounds of real life to return.

Slowly move your head clockwise in a complete circle. And now repeat, moving counterclockwise.

Gently turn your head to look right, and stretch for a few seconds. Now repeat to the left, and hold the stretch.  

Allow your head to rest in a neutral, forward-facing position.

Lift your shoulders up toward the sky and hold. Release, letting them drop. Once again, lift. Hold. Release.

For the rest of the day, carry with you the beauty and mystery of Resurrection Bay's untamed wilderness.

A Journey to Your Personal Oasis

Welcome. Today, you’ll take a mind journey to a place you consider your oasis, whether real or imagined.

First, get comfortable, and let your body relax.

Close your eyes or keep them open–whatever feels right to you.

Take a deep breath in through your nose, hold it, and slowly exhale.

This time, breathe in more deeply, imagining that you’re inhaling focus and clarity.

Now breathe out very slowly, releasing any distracting thoughts.

Envision that you've been transported to your special place.

What do you see?

First look left. Then right. Then straight ahead.

What catches your eye the most?

What colors and textures do you see?

Focus on something specific for a moment.

What do you hear?

What’s the loudest noise? What’s the softest?

What can you smell?

Pinpoint the most pleasing smell, and inhale deeply to experience the aroma, then exhale slowly and completely.

Glance around. Is there anything you can taste?

If so, try it now.

Is it sweet? Or savory?

Reach out and touch something nearby.

How does it feel?

Remember that you're not just an observer in this serene place but part of the landscape.

What creatures, if any, might hear, see, or smell you as you wander?

Now imagine taking a walk. Focus on what it feels and sounds like when your feet firmly connect with the ground.

As you continue strolling, keep all of your senses engaged.

Pay attention to anything new along the way.

Perhaps it's something very small or tiny or something big and grand.

Look very closely at your world as it unfolds, and see what you can discover.

Take another slow, deep breath in, and as you exhale, feel any tension drain away.

Your body feels as if you are gliding rather than walking.

Now, imagine that you've found a comfortable place to sit and relax.

Ease into your environment.

Take time to reflect on why this place is special to you and how you feel being in it.

Picture breathing in a white calm light, and breathing out any stressful thoughts.

Breathe in calm and breathe out stress.

It's time now to end this journey and return to the present.

To help bring your awareness back to your surroundings, roll your head in a complete circle to the right. And to the left.

If your eyes are closed, open them.

For the rest of the day, carry with you the experience of your journey.

A Summer Evening on the Amalfi Coast

Welcome to Positano, a cliffside village perfectly perched on Italy's rugged Amalfi Coast. Its rich history dates back to ancient times, evolving over centuries with Byzantine, Saracen, and Norman influences. It became a vital maritime center during the Middle Ages due to its strategic location on the Tyrrhenian Sea.

Positano’s architecture reflects its diverse history, with medieval watchtowers positioned alongside pastel-hued buildings cascading down steep cliffs.

In the mid-20th century, Positano transformed into a haven for artists and intellectuals, drawn to its captivating scenery and bohemian atmosphere. The iconic landscape, characterized by steep bluffs, winding streets, lemon trees, and panoramic views of the Mediterranean, has made it a renowned destination for travelers seeking relaxation and cultural inspiration.

Are you ready to embark on your Italian escape?

First, get comfortable, either sitting or lying down.

Close your eyes or keep them open—whatever feels right.

First, let’s free your mind and body of stress and distractions. Take a deep breath in through your nose, hold it, and exhale slowly through your mouth.

And again. Inhale deeply. And exhale.

Once more. Inhale. Exhale.

Curl your toes as hard as you can. Hold them like that. Now, allow your toes to relax and extend naturally.

Move on to your legs. Contract the muscles and hold. And release.

Tighten your glute and hip muscles and hold. Let them loosen.

Contract your abs as much as you can and hold. Now relax.

Press your hands into fists and tighten all the muscles in your hands and arms and hold.  Now allow your arms and hands to relax.

Raise your shoulders up and hold. And release.

Scrunch up your face and tighten your neck muscles and hold. Let go, allowing your jaw to completely soften.

Take another deep breath through your nose, this time imagining inhaling the sea's healing properties, and exhale through your mouth, envisioning ridding yourself of any remaining stress or distractions.

Enjoy the sensation of melting into your chair or bed, feeling light and free.

In your mind’s eye, picture yourself on a balcony overlooking white, pink, and yellow buildings nestled amongst a cliffside, facing the beautiful Mediterranean Sea.

The sun has already dropped below the horizon and the evening sky is a swirl of deep orange, purple, and inky blue brushstrokes.

You're standing, resting your hands on a white metal railing. A chaise lounge and table are tucked in one corner.

Purple wisteria flowers flow over the side, filling your nostrils with a sweet, lilac-like scent. Reach out and feel the soft, vibrant blossoms, the scent even more potent as you roll petals between your finger and thumb.

Below you, a silvery gray pebbled beach stretches along the water. Lapping waves continuously move the sediment, sculpting the shoreline.

Rows of colorful striped umbrellas are folded closed, signaling the day’s end.

The blue sea stretches as far as you can see, dotted with white boats and yachts, many of them docked in the harbor. All around you, the Monti Lattari mountains rise above the buildings, surrounding them with a rocky green backdrop.

Allow the image to take shape and sharpen—without judgment or concern about reality. Whatever you're picturing is right for you.

The cliffs, shaped by time and weather, are imposing silhouettes against the colorful sky, and provide a safe haven for a variety of avian life.

Feel the smooth tiles beneath your feet, still slightly warm from the sun beating down.

A tan-colored striped gecko freezes near your bare feet. It looks at you with its large, lidless eyes and darts around you onto an adjoining balcony.

The gentle, salty breeze carries the intoxicating scent of blooming bougainvillea. The tropical vine-like shrubs climb trellises, filling the landscape with punches of fuchsia and pink.

Imagine people hundreds of years ago gazing out over the sea while listening to chirping crickets ushering in the evening. Consider how, despite the time gap, you might be feeling the same sense of awe.

Move toward the nearby chaise, aware of the crunch of sand grains caught between the blue ceramic tiles.

As you walk, run your fingers along the rough old terracotta walls, letting the textures share the history embedded in every crack. Soak it in, feeling even more connected to the past.

Sit, feeling the chaise’s cushion supporting your whole body. Sink into it as you listen to nature's sounds.

In the distance, the nightingale’s beautiful tapestry of sounds adds to the evening symphony and ambiance. Squint to see if you can spot the little brown birds hiding in the cypress trees.

On the table sits a large glass filled with an amber-colored, fizzy drink—a lemon peel garnishing the rim. Pick it up and watch the bubbles for a moment. They seem never-ending; just as some reach the top, others start from the bottom.

Sip the chilled soda, inhaling its citrusy aroma. It tastes of oranges, rhubarb, and herbs—refreshing and bittersweet.

Drink some more, feeling your thirst quenched as you watch the sky transition from fiery hues to dark violets.

Brown tapered-winged swifts call with high-pitched chirps, resembling a lively conversation. They put on an acrobatic display along with blue and white swallows, recognizable by their forked tails.

The swallows' song is melodic and made of rapid trills. One lands on a nearby balcony, tilting its bright blue head toward you.

Next to the drink is bruschetta, bursting with fresh tomatoes and basil. Reach out and take one, feeling the warmth and crackle of the crust. Take a bite.

A delicious combination fills your mouth. Notice the crispiness of the toasted bread, the juiciness of the tomatoes, the freshness of just-picked basil, and the rich undertones of garlic and olive oil.

Toss a piece of toast to the waiting swallow. It picks it up in its beak and flies off, seemingly pleased with its bounty.

The moon is beginning to rise, surrounded by the faint dots of emerging constellations. It casts a metallic shine over the Tyrrhenian Sea. The waves perform a lulling, rhythmic dance.

Illuminated now by orange orbs spilling out of windows, the soft glow of streetlights, and moonbeams, the pastel-colored buildings cascading down the cliffs take on a storybook appearance, as if sprinkled by shimmering fairy dust.

The distant melody of an accordion drifts from a seaside trattoria, accompanied by occasional laughter and murmurs of conversation.

A heavenly mix of fried calamari, fresh swordfish, and pasta bathed in garlicky marina drifts through the air.

Nearby, lemon trees peek out of a terrace garden. The fruit, bigger than your fists, seems luminescent in this light.

Look again towards the sea, where the twinkling lights of fishing boats catch your eye.

You think you caught a shooting star streaking across the velvety sky, leaving behind a fleeting, brilliant trail.

You hear some mewling cats on the prowl, adding a touch of mystery to the night.

Next to the plate of bruschetta is a bowl of ripe olives. Let their briny richness linger on your lips and palate as you breathe in the changing scents of the Mediterranean wind. Are you now detecting pizza? Basil? The aroma of full-bodied red Piedirosso wines?

Music, conversation, and laughter grow louder from the labyrinth streets as the night progresses.

Allow your senses to take in one last drink of the sights, smells, tastes, and sounds in the unfolding scenery around you.  

Your Mind Journey to Positano is now coming to a close. Take a couple of deep breaths, absorbing the essence of this enchanting moment before slowly allowing the imagery to fade.

If your eyes are closed, open them, welcoming in the present.

Wiggle your fingers and toes.

Gently turn your head to the left as far as you can for a light stretch. Now to the right.

Then, face forward.

Roll your shoulders forward. Now backward.

For the rest of the day, carry with you the calm you experienced on your imaginary balcony, a reminder that amidst the busyness, you can always return to the soothing embrace of a summer evening in Positano.

An Orchestral Serenade in the Berkshires

Welcome to the Berkshires, located in the Appalachian mountains of Western Massachusetts. Inhabited first by Indigenous peoples, including the Mohican tribe, European settlers arrived in the early 18th century.

The scenic beauty and many cultural attractions of the Berkshires draw visitors from near and far. Since the 1930s, ballet and music performances, particularly orchestra concerts, have been a highlight of the region.

Today, nature enthusiasts, history buffs, artists, and music lovers flock to this region's majestic rolling hills, lush forests, and quaint towns. Are you ready to embark on a Mind Journey to visit the awe-inspiring Berkshires?

Begin by choosing a comfortable position. Close your eyes if you prefer, or keep them open – whatever feels right to you.

Roll your shoulders forward and then backward.

Gently turn your head to the left until you feel a stretch and then to the right.

Take three slow deep breaths. Imagine drawing in serenity with each inhale and exhaling away distractions and stress.

Now, picture that you're in a cozy cabin. A weathered stone fireplace crackles with warmth and casts intricate patterns of light and shadow.

Two sturdy rockers draped with cream-colored, hand-knitted, woolen blankets sit by the fireplace. A soft, thick rug covers the knotty pine floor.

Nearby, a wood table stands with two ladderback chairs; a pewter pitcher and candlestick rest in the middle. In a corner, there's a sleeping nook with a straw mattress. A hand-sewn green quilt with an intricate white diamond pattern rests on top.

Glance up and admire the cabin's exposed wooden beams. A date from the 1700s is etched into one.

Now, lower your gaze to the windows, where the scarlet and gold woodlands beckon for you to come outdoors.

Open the cabin's front door to the gentle sound of wind rustling the leaves. Step over the threshold into the crisp autumn air. Your thick wool sweater and the warmth of the afternoon sun on your face stave off the chill.

The forest bursts with brilliant red and orange maples, golden oaks, and coppery hickories. With each breeze, their leaves pirouette to the forest floor. Small pockets of green remain, the last remnants of summer.

Off to the right, the trees bow, their branches pointing to an opening that looks like a forest trail.

The wind quiets for just a moment.

Is that the faint sound of an orchestra in the distance? Where could the music be coming from?

It seems like it’s floating from the direction of the trail. Venture onto the path, noticing how the thick canopy surrounds you. The forest floor, a rich carpet of fallen brown and russet leaves and branches, crunches beneath your feet, releasing a musky-sweet aroma.

A white-throated sparrow perched on a beech tree branch serenades the forest with a sweet-sounding call. Other sparrows join in, creating a soothing chorus.

The bright melodies magically blend with the classical music, as if the birdsong is part of the score.

The trail gently ascends, and the music gets louder; the wind through the trees keeps time with the melody.

A stirring in the underbrush hints at unseen creatures. Two striped chipmunks emerge, their cheeks filled with nuts for the winter. They scurry over moss-covered rocks, releasing a damp, earthy fragrance.

Sunlight dapples through the canopy, shining a spotlight on clusters of tiny blue aster flowers on the forest floor. Take a slow, deep breath in, inhaling the subtle sweetness. Hold the air in your lungs for a moment, then exhale completely.

Do this two more times, clearing your mind for the rest of your journey.

The soft, clear, flute-like song of the red-breasted American Robin joins the chorus of sparrows. They flit from branch to branch, baring their distinctive brick-red breasts and gray-brown wings.

Somewhere in the distance, a stream adds a soothing cadence to the forest symphony.

The woodland finally gives way to a large meadow where the sun's full warmth greets you again.

Admire the mix of wildflowers—yellow goldenrods, blue bottle-shaped gentian, and red cardinal blooms. Reach out and touch the petals, feeling their softness between your fingers.

You finally spot the stream. The water glistens in the sun, so clear you can see the smooth brown rocks at the bottom and tiny minnows darting about. Take a moment to enjoy the hypnotic sounds while watching a family of ducks peacefully float by.

Blackberry bushes, laden with fruit, line the stream. Pluck a handful and toss a few into your mouth. Their tart, sweet juice gives you a burst of energy.

Kneel down on a soft cushion of moss and cup your hands in the cool stream water, bringing it to your lips.

The water tastes clean and crisp.

Stand and continue your stroll, the tall grass tickling your wrists as it brushes against you. A white-tailed fawn grazes on the other side, dazzling in its delicate beauty. It suddenly raises its head and then dashes into the safety of the woods.

The reason for its hasty departure comes into focus as you round a bend: a small black bear foraging for wild blackberries on the stream's banks.

The bear stands on all fours, navigating the thorny bushes with a keen eye and nimble paws. It grunts contentedly as it snacks, the deep purple juice staining its snout. Sunlight filters through the trees, casting a warm, golden glow on the bear's sleek fur.

Walk as quietly as possible on your side of the stream, leaving the bear to continue eating in peace. Focus on your footfalls, breathing in time with them and the music.

The stream narrows, and you easily leap over it. You’re now heading toward the top of the hill, the clear, strong sound of the orchestra urging you on.

At last, you reach the top, where the world unfolds beneath—a breathtaking panorama. A large lake shimmers below, encircled by a thick blanket of beautiful trees in a rainbow of greens, oranges, golds, purples, and browns, blanketing the rippling hills. The occasional farmhouse or barn sprouts among the trees.

A heron soars over the lake, with its long legs gracefully outstretched and pointy beak leading the way.

However captivating the view, something else captures your attention.

The classical music, once distant, now fills the air around you, commanding your attention. You search in every direction but see no musicians, audience, or human presence—just the serene landscape.

It's as though the landscape echoes with the melodies of a bygone concert, a ghostly symphony of past events.

As you listen, take three more deep breaths, inhaling through your nose for the count of 4, holding it for the count of 4, and then slowly exhaling through your mouth for a count of 8.

You glance around again for signs of other people; you see none. It's as if, for the moment, you are the only one on earth treated to this enchanting concert. The sounds bounce off the hills, filling the air with haunting beauty.

Although you are alone, you don’t feel lonely surrounded by this ethereal soundscape and view.

The music ends, and you show your gratitude by taking another deep breath and silently giving thanks for the otherworldly experience.

Take another minute to look down on this beautiful fall landscape below. Notice all of the reds, oranges, and greens that paint this perfect fall scene.

And now it’s time to return to your present.

Wiggle your fingers and toes.

Roll your head in a complete circle to the right, then to the left.

Raise both shoulders toward the sky and hold them there.

Now release them and let them fall and relax.

When you're ready, if your eyes are closed, slowly open them.

Carry with you the special fusion of nature and music that you experienced with this Mind Journey. Consider listening to more classical music today to hold onto the feeling a little longer, knowing you can visit the Berkshires again whenever you wish.

A Royal Walk in Luxembourg Garden

The Luxembourg Gardens, or "Jardin du Luxembourg" in French, is one of the most famous and cherished public parks in Paris.

Located in the 6th arrondissement of the city, this nearly 60-acre oasis of greenery and tranquility is a place of historical significance, natural beauty, and cultural importance.

The Luxembourg Gardens has a rich history dating back to the early 17th century. It was commissioned by Queen Marie de Medici, the widow of King Henry IV of France, who wanted to create a palace and garden reminiscent of the Pitti Palace and Boboli Gardens in Florence, Italy.

The palace, which now houses the French Senate, is a grand example of French Renaissance architecture.

The grounds were designed by landscape architect Tommaso Francini and feature classic French and Italian garden designs.

Today, we will use our mind’s eye to take a royal walk through the Luxembourg Gardens.

To begin this journey, get comfortable in a way that feels right for you.

Perhaps you're taking a relaxing walk, sitting quietly, or resting with your eyes closed.

Relax your shoulders, and envision any worries slipping away, floating into the sky, up, up until you can no longer see them.

Now inhale slowly, hold it for a count of four, and then slowly exhale.

Repeat the sequence two more times as you imagine drifting farther and farther away.

With each exhale, imagine your body settling into a deeper state of relaxation.

As distracting thoughts arise, notice them without judgment and let them easily float away.

Imagine you’ve been transported to the bustling city of Paris.

You’re walking along the narrow streets, watching Parisians enjoy a mid-day espresso at the many streetside bistros.

You find yourself standing outside an ornate gateway—the entrance to the Luxembourg Gardens.

Start to visualize the scene.

Rely on your own memories if you’ve been there, or even pictures or movies you may have seen.

Allow the image to take shape and sharpen—without judgment or concern about accuracy.

Now, enter through a tall black iron gate adorned with gold trim.

Surrounding you are flower beds full of life. Stretching out before you is a green lawn lined by perfectly manicured, squared trees. The smell of roses, petunias, and tulips envelopes you.

It is a bright spring afternoon. You can feel the sun warm your skin.

The sounds of cafe chatter are replaced by peaceful birdsong, inviting you to settle in.

Focus on the chirp of a sparrow. The whistle and click of a starling. The flute-like note of a blackbird. Enjoy the soft coo of wood pigeons.

Let any remaining city sounds dissolve into the nature around you. Engage all your senses and take in your surroundings.

The lush, green foliage above rustles in the breeze. Red squirrels scurry up grand chestnut trees, chirping as they go.

Inhale deeply through your nose, filling your lungs with fresh air while smelling the floral scents around you.

Continue along the walkway from the grand entrance.

Soon, you emerge into an open area with a large, octagonal-shaped pond in front of you.

The Grand Basin is the central feature of the Luxembourg Gardens and a popular gathering place for visitors.

The basin is surrounded by pathways, open greenspace, and beautifully manicured flower gardens.

You spot the Medici Lion statutes, standing guard as you near the basin. They seem to nod in your direction and invite you closer to the water.

The Luxembourg Palace stands impressively behind the basin, while various statues of French queens and notable women are situated on the vibrant green lawn in front of it.

Expansive, brilliant flower beds surround you, and people gather all around, admiring the cheerful mix of sunny marigolds, purple petunias, and pink begonias.

Inhale deeply, taking in the marigold’s straw-like scent as it mingles with the fresh, delicate fragrance of the begonias and the petunia’s almost fruity aroma.

Children gather along the basin’s stone rim, holding model boats and peering into the water.

As you edge closer, you can hear the fountain standing in the center, sporadically spraying water into the air.

From the corner of your eye, you notice a small wooden sailboat drifting atop the basin. A child with a long stick prods it along, her friends encouraging the pastime.

As you peer into the water, you notice that the surface mirrors your surroundings. It’s a perfect reflection of the trees, statues, and even the palace, which stands impressively on the opposite side of the basin.

Stop and run your fingertips in the pond.

Notice the radiating rings as you push the water around, and the way the sunlight shimmers across the basin.

The crests and troughs moving through the water distort reflections. The palace imagery breaks apart and reassembles. The trees appear to sway and quiver.

It reminds you of an impressionistic painting and adds to the tranquility of your surroundings.

Continue walking around the basin, appreciating the expansive garden beds full of colorful blooms—bees hovering and dipping as you pass by.

A stunning red admiral butterfly flits by, landing on a leaf. Its black wings open, displaying the bright orange bands that cross each fore- and hind-wing. White speckles highlight just the corners of the forewings.

Walk to the east of the palace, briefly taking in the majestic structure.

We’ll come back to this spot soon, but for now, continue past the palace and walk towards a quaint open-air café with a green and white striped awning.

The outside tables and chairs are full of people sipping warm drinks and nibbling on baguettes and croissants.

A tray of fresh baguettes graces a table, and a woman motions for you to taste one. Pick it up and break it in half, releasing the warm, yeasty aroma. Golden brown crumbs fly to the ground—a signal for nearby red-breasted robins to excitedly snatch up their snacks. Take a small bite, noticing both the tangy, crunchy crust and soft, airy interior all at once.

Savor the slightly chewy texture, with hints of wheat and salt. Place the rest of it back on the table, smiling your thanks.

You pick up the sound of trickling water in the distance and decide to walk towards it.

Soon, you see the elegant Medici Fountain. Adorned with statues and surrounded by shrubbery, this 17th-century fountain speaks to palaces in Florence. In the center, at the end of a long basin, you see the statues of Acis embracing Galatea and above them, Polyphemus standing on a rock, poised to surprise.

Surrounding the central basin are smaller statues of nymphs and satyrs. The rustic grotto structure momentarily transports you to an Italian Renaissance garden.

Turn now and walk back towards the palace.

Marvel at its architecture—a blend of French and Italian influences. It resembles a country chateau in the middle of the city.

The building is awe-inspiring—regal in its symmetry with its stone facade dotted with many tall windows. At the center, towards the top, you notice an ornate clock surrounded by relief sculptures.

As you continue walking in front of it, take in the facade and imagine the royalty that once graced its halls.

On the west side of the palace, you notice a large tree with distinctive leaves and little white flower buds—a signature of the Horse Chestnut tree in spring and a common tree throughout the gardens.

The gardens boast many other trees as well, such as plane trees, lime trees, Golden Rain trees, Paulownia trees, ginkgo trees, and many others. You recall seeing some Paulownia trees throughout the gardens, their many branches covered in pale lavender, bell-shaped flowers and boasting a soft vanilla scent.

The soft scent of tulips catches your attention and inspires you onward.

Past the cluster of chestnut trees, you spot another building in front of you. This one is a long, brick building with large arched windows. Neoclassical and decorative elements adorn the 19th-century structure. It is the Orangery, the oldest greenhouse on the grounds of Luxembourg Gardens.

From the outside, you notice many orange and fig trees gracing the interior.

Alongside the Orangery is the colorful display of tulips whose scent lured you there. Stroll towards them to get a closer look.

You notice more bees flying from flower to flower and wonder if these pollinators originate from the apiary in the southwest corner of the gardens—where over a million bees are housed.

Spend a moment taking in your surroundings—a calming combination of the sweet fragrance from the tulips and the bees buzzing from bloom to bloom.

As you turn to walk back to the Grand Basin, look up at the sky and focus on the shapes of the puffy cumulus clouds. They look almost like dabs of white paint across the blue sky.

As you near the basin, you spot an unoccupied green chair, inviting you to take a rest.

Look around and notice other green chairs—some in use, others vacant, all identical. You might recall seeing these exact same chairs throughout other parks in Paris. Take a seat and close your eyes. Notice how the seat supports your body, allowing you to relax completely.

Take a few more slow, deep breaths, inhaling through your nose, holding the air in your lungs for a moment, and then exhaling through your mouth.

Listen to the sounds of your surroundings.

The soft, muffled stride of people strolling the garden—some on grass, others on gravel. An accordion in the distance from a street performer making his rounds. The murmur of friends enjoying a picnic on the lawn. The swoosh and sway of wind in the trees.

Take this moment to acknowledge the quiet detail of the garden.

Breathe in and smell the floral scents all around you.

Feel the warmth of the sun on your skin.

See the flowers, watch the wind in the trees, spot the group enjoying a picnic, and admire the street performers. Take this moment to appreciate the calmness of the garden despite its placement in the bustle of a city.

It is time now to end this Mind Journey and return to the present.

Take a deep breath in and raise your arms until your fingertips touch above your head.

When you exhale, allow your arms to float down slowly.

Do this one more time, deepening your breath.

Now, roll your head gently and slowly in a circle; first to the left, then to the right.

Wiggle your fingers and toes.

As you continue your day, carry with you the feeling of peace you felt during this Mind Journey, knowing you can revisit this grand urban sanctuary whenever you wish.

A Magical Sleigh Ride in the Canadian Rockies

Welcome to a guided Mind Journey to Lake Louise in the stunning Canadian Rockies. Before we begin, let's set the stage to enhance your experience.

The picturesque alpine lake, located in Banff National Park, is surrounded by colossal snow-covered mountains. In the summer, the glacier-fed turquoise waters glisten like a crown jewel. In the winter, the lake freezes over, creating a magical winter wonderland.

Carved by glacial forces during the last ice age, Lake Louise was originally named "Ho-Run-Num-Nay," or “Lake of the Little Fishes,” by Nakoda natives. It sits at an elevation of nearly 6,000 feet and stretches for a length of nearly a mile and a half. At its broadest point, the lake spans three-quarters of a mile.

In 1884, the hamlet of Lake Louise--named for one of Queen Victoria’s daughters, Princess Louise Caroline Alberta--originally served as an outpost for the Canadian Pacific Railway. The railway built a magnificent chateau hotel at the turn of the 20th century to lure wealthy travelers out West. Today, The Painter Wing, built in 1913, is the oldest remaining portion.

Winter is a magical time on the lake. She takes on an ethereal, icy beauty, with frozen cascades glistening in the sunlight.

Sleigh rides from the chateau offer a magical way to experience the lake's ambiance. Are you ready to begin this charming winter trek?

Find a comfortable position. Close your eyes or keep them open, whatever feels right to you.

Place a hand on your chest and take three slow, deep breaths, inhaling through your nose and exhaling through your mouth. With each breath, notice your chest rising and falling.

You’re listening to Rêverie by Claude Debussy, a dream-like arrangement composed in 1890.

Envision snowflakes starting to fall all around you, some landing on your nose and melting, others floating effortlessly to the ground, building one on top of another.

Now, imagine you’re floating like one of the snowflakes, light and free. The wind cradles you, guiding you left, right, and left again.

From this vantage point, the frozen lake becomes visible—a captivating mosaic of ice surrounded by snow-laden evergreens.

The wind slows, and you drift down lower and lower.

Continue slowly descending, gazing at the scene below as it comes into sharper and sharper view.

Silently, you land on your feet on a thick blanket of snow. The Lake has disappeared out of sight. You’re surrounded by tall pine trees—their branches drooping from the weight of the snow.

Look to your right and catch sight of a large elk making fresh tracks in the snow. It lumbers along, occasionally lifting its antlered head to sniff the air.

Despite the icy wonderland around you, you feel comfortable and cozy. Look down to notice that you’re wearing warm boots and a thick coat. Reach up and feel the knitted cap on your head.

Draw in the crisp air and fresh pine scent. While exhaling, watch your breath billow and dissipate in the icy air around you.

Jingling bells somewhere nearby provide a festive backdrop, heightening the anticipation of your sleigh adventure.

Walk along a cleared path toward the sound of the bells. As you do, notice the light of the setting sun painting a soft glow onto the trees.

Turn a corner to see a horse-drawn sleigh, decorated with red ribbons. The snow is still falling gently as you head in its direction.

The sound startles a snowshoe hare, reminding you that you’re more than just an observer here; you’re part of the landscape. Watch as it gracefully glides over the snow—a fleeting, magical encounter in this winter haven.

You reach the steeds, enveloped by their scent of warmth, hay, and leather. Greet them, running your hands along their velvety noses, their warm breath tickling your hands.

One shakes its dark brown head, its black mane cascading down the side of its neck. The other, a chestnut with a white stripe down its nose, whinnies while digging at the snow with a hoof.

They look at you with friendly chocolate-brown eyes rimmed with long lashes. Take a moment to connect intimately with these majestic creatures, offering each a sugar cube you found in your pocket. They crunch the cubes, their jaws moving methodically as they finish.

Their lips nibble at your outstretched palms for more. You give one final pat and climb into the sleigh. The wood creaks as you lift yourself up and onto the cushioned seat.

Wrap yourself in the waiting pile of warm wool blankets. A thermos sits nearby. Reach for it, and twist the top open to smell the rich aroma of hot chocolate.

Pour a cup, watching the steam curl and rise. Feel the heat on your hands while lifting it to your lips. Savor the sweet taste on your tongue and feel how drinking it spreads warmth throughout your body.

The bells jingle, signaling the start of your enchanted ride.

Like magic, the horses know exactly where to go—there's no need for a driver. The sleigh lurches ahead.

The soothing sway of the wooden runners lulls you, and you feel your muscles relax, releasing any remaining tension.

The rhythmic clip-clopping of hooves and dual whinnies pierce crisp mountain air. The wind in your face feels invigorating, awakening your senses.

As the sleigh meanders along the path, you spot wildlife tracks. They create intriguing subplots, hinting at the lives and stories of the creatures that call this wilderness home.

Look to your left. Is that a red fox? Its bushy tail drags low as it stalks prey you can’t see, leaving impressions on the layers of snow.

As you approach Lake Louise, the frozen masterpiece unfolds.

Trees flank the path; their branches covered with fresh powder. As the sleigh passes beneath them, the snow cascades down like elegant, sparkling dust. Brush your fingers against the snow-laden boughs, feeling the delicate, icy crystals clinging to the branches. The movement releases a fresh scent of evergreen.

Pinch off a small icicle and taste the crystal clear water, almost impossibly cold and clean.

A flock of small, energetic Common Redpolls flits around you, performing acrobatic flights. The grey-brown arctic finches with red caps have soft calls with high-pitched twittering that sound like gentle, musical chatter.

The trail widens as you reach Lake Louise's shores, revealing the frozen lake in all its glory. If you squint, can you see skaters twirling, light as feathers across the ice?

A coral-colored bird with dark grey wings serenades you with its “chet” calls and warbles. Look down to see a White-winged Crossbill on a fallen tree, gathering seeds.

The horses pause for you to behold the ancient Victoria Glacier, with its sculpted icy waterfalls. The frozen formations and crevasses are a sparkling white, giving you a glimpse of what this landscape might have looked like in the ice age. Listen to the crackle and pop sounds of ice breaking.

While stopped, another snowshoe hare catches your eye. You watch in silent awe as it starts to nibble on a snow-covered shrub, its tiny mouth working diligently to extract nourishment from the icebound landscape.

Allow your eyes to roam. Look closely, and you might see a tiny waterfall that’s escaped winter’s freeze.

Lift your face to the sky and focus on the snowflakes, which begin to fall faster, while listening to this excerpt from Claude McKay’s poem “Snow Fairy,” published in 1922:

Throughout the afternoon I watched them there,
Snow-fairies falling, falling from the sky,
Whirling fantastic in the misty air,
Contending fierce for space supremacy.
And they flew down a mightier force at night,
As though in heaven there was revolt and riot,
And they, frail things had taken panic flight
Down to the calm earth seeking peace and quiet.
I went to bed and rose at early dawn
To see them huddled together in a heap,
Each merged into the other upon the lawn,
Worn out by the sharp struggle, fast asleep.
The sun shone brightly on them half the day,
By night they stealthily had stol’n away.

The snowflakes turn to wet drops on your warm skin, but as soon as one melts, another lands. They are big, heavy flakes, the kind that accumulate quickly and are perfect for packing snowballs. Do you have any childhood memories of playing in the snow?

The horses start again, their bells ringing throughout the hushed landscape. As the sun sets, the night sky comes to life. It is snowing harder, and you feel as if you are in a living, breathing snow globe.

A mule deer with large ears steps out from the trees and strides alongside the sleigh for a moment before bounding away, flicking its tail in farewell.

As you ride around the lake, the full expanse of the night sky stretches out before you.

Look up to take in the clear view of the stars—too many to count. Hints of deep purple and blues blend together.

The Milky Way is on spectacular display, painted across the sky with streaks of color and light. Aside from the moonlight, you are in complete darkness. This may be the clearest view you’ve ever had of our galaxy.

The wind grabs the woolen blankets by the edges, so you pull them closer around you.

A friendly Grey Jay flies from a branch to sit next to you, cocking its head. It has beautiful dark grey wings and tail feathers with a softer white-grey belly. Also known as a Canada Jay, this resilient little bird resides at the lake year-round. It takes tiny hops toward you, calling out with its soft, melodious whisper song.

Remain still; it flies up and perches on your hand. Observe it, noting its silky dark wings and tiny, sharp-tipped bill.

The bird moves to the edge of the sleigh, perched there while the horses guide you back to where we began this journey. Reach into your pocket for a cracker, and hold it out to the bird.

It takes it in its delicate beak and cocks its head again to say goodbye before it flies off with its bounty. Notice its striking blend of grey and white as it flaps its wings.

The sleigh rounds a corner and begins to move away from the lake.

Once more, you are immersed within the pine trees. It is much darker now, but the trail is brightly lit by the moonlight, glowing like a beacon and welcoming you back.

The horses slow to a halt. Step off the sleigh, noticing how your heart is filled with the serenity of the Canadian Rockies. Stroke the horses, thanking them, running your hands over their muscular shoulders.

Take a few more deep breaths of fresh pine, slowly exhaling each time.

It’s time to come back to the present. Roll your shoulders forward. Now roll them backward.

Roll your head slowly around in a complete circle to the right. Now to the left.

If your eyes are closed, open them.

Look for something in your immediate surroundings that might remind you of this Mind Journey.

It could be a blue coffee mug that reminds you of the sky; the feeling of a soft tissue that recalls the snowshoe hare; or the sound of keyboard typing that calls to mind the horse’s stride on the snow.  

Focus on this reminder throughout the day so the tranquility and beauty of Lake Louise linger in your thoughts.

Know that if you ever want to visit this winter wonderland again, you can at any time—all through the power of your mind.

Ride the Rails to Flåm in Norway

Welcome to a Mind Journey aboard the scenic Flåm Railway in Norway. The Flåm Railway, also known as Flåmsbana, is celebrated for its stunning scenery and remarkable engineering achievements. It’s one of the world's steepest railways, climbing over 2,800 feet at an average speed of 25 miles per hour and ascending one foot for every 20 feet of horizontal travel.  

Constructed between 1923 and 1940, it rambles through a total of 20 tunnels, with 18 of them painstakingly excavated by hand. The route spans 12.6 miles and offers a glimpse into Norway's diverse geological history shaped by numerous ice ages.  You’ll see winding rivers cutting through deep gorges, waterfalls cascading down steep mountainsides, snow-covered peaks, and quiet mountain farms.

Your ride begins at the port of Flåm, just slightly outside the village. The name Flåm  translates to "a small place surrounded by steep mountains." It’s nestled along an arm of the Sognefjord, Norway's longest and deepest fjord.

To put its vastness into perspective, the Sognefjord, from its bed to its summit, is one-and-one-third times deeper than the Grand Canyon.  

Intended to connect the fjord to Bergen and Oslo, the rail line begins in the lush Flåmsdalen valley and snakes its way up to the remote Myrdal station in the rugged snow-covered mountains.

Are you ready to board the train for a breathtaking ride?

To begin, make yourself comfortable in whichever way suits you at this time.  Perhaps you’re sitting. You might be lying down, or even standing or moving. Close your eyes or keep them open. Whatever feels right, is right for you.

Inhale slowly through your nose, then breathe out through your mouth, envisioning that you're exhaling any stressful or distracting thoughts.  Take two more of these cleansing breaths.

Now, in your mind’s eye, imagine you’ve been transported to Norway.  The sky is a brilliant blue, studded with white puffy clouds. It’s a perfect 70 degrees. Towering, chiseled mountains, partially covered by verdant grasses and trees, surround you on three sides. In front of you, aquamarine water shimmers, mirroring the mountains and sky so flawlessly that without the gentle ripples, distinguishing between reality and reflection would be a challenge.

Take time to gaze in all directions, soaking in the magical landscape. Allow the image to form and sharpen without concern for accuracy. Whatever you’re imagining is right for you. Boats dot the port, swaying gently in the waves. A bit farther out, a small gray fin emerges from the blue-green water. Soon, the rest of the porpoise's body surfaces, glistening with moisture. Was that another fin nearby?

While searching for the second porpoise, you spy a road that meanders along the mountain’s base. Notice how it carefully traces the land's natural contours.  

Little wooden houses painted in primary colors sprout like clumps of wildflowers along sections of the road.

A gust of wind from the surrounding mountaintops gently nudges your attention to the nearby train, as though whispering, "All aboard!"

Seagulls circle overhead, squawking like excited passengers. Their bird calls harmonize with the melodic trill of orange-breasted European Robins. The robins flit back and forth in front of you, as if offering to escort you to the red timber train station, a short stroll from where you stand.  Listening to your footsteps on gravel reminds you that you're more than just an observer here— you're part of the landscape.

A long, dark green train sits, waiting just for you.  Step aboard a charming vintage compartment with rows of orange upholstered seats, three seats on one side and two on the other. A matching orange carpet runs down the middle.

The ceiling is lined with polished wood, inlaid with lights that emit a soft, peaceful glow. Tune in to their soothing hum. Select a seat on the right side, adjacent to a large open window. Ease into the cushions, mindful of how perfectly they cradle and support your body. It makes you feel safe and secure.

The train prepares to depart, coming to life with a sharp whistle. As it pulls away from the station, it begins to sway gently on the tracks and the rhythmic clickety-clack of wheels against the tracks fills the air. Allow your body to move with it, relaxing into the motion. Feel the tension draining from your body as you rock back and forth.

The ascent begins almost immediately. A cool, pleasant breeze drifts through the window, causing a few goosebumps.

Before venturing far, you're treated to the sight of the Brekkefossen Falls in the distance, cascading about 326 feet down a cliff face. From your spot on the train, the falls appear as an unexpected flow of water, clinging to the side of the surrounding green mountains. The sight is accompanied by the sweet grape-bubblegum-like fragrance of the tall, purple Lupine flowers that line the tracks, swaying as the train goes by.

Soon, the quaint village of Flåm unfolds before your eyes, huddled along the Flåmselvi River. Clusters of white, red, and yellow buildings sit atop kelly green meadows adorned with bluebells and buttercups. The technicolor vibrancy stands out in stark contrast to the gray-brown mountains with pockets of green that surround the village. Amidst the colorful buildings is a dark gray, wooden structure with a spire—the town church, erected in the 1600s. Admiring the chapel rewards you with a glimpse of a curious red fox, circling its perimeter. It stops and stares in your direction, as if it caught your scent, then turns and dashes into the brush, its bushy tail the last thing to disappear.

The whistle sounds once more as you approach the first tunnel.  

The train’s lights illuminate the rough-hewn walls, with markings and etchings that show they were carved by hand. Darkness takes over the deeper the train ventures into the mountain, twisting and turning on its ascent. Imagine for a moment the strength and fortitude of the Norwegians who created and formed these tunnels, without modern machinery.

During your reflection, take some more deep, relaxing breaths, each time inhaling through your nose, and exhaling through your mouth.

Through this stretch of the ride, the train continues to snake in and out of the tunnels. It moves through some quickly, while others stretch longer, offering episodes of darkness followed by breathtaking scenic vistas.

One instant, you are shrouded in the diffuse light of a tunnel, and the next, you’re passing by a tapestry of downy birch and aspen trees, dogs herding wooly sheep, rocky formations, and flowing rivers.

As the train emerges from one of the tunnels, you spot another waterfall in the distance, the Rjoandefossen. Even longer than the first falls, these drop a staggering 845 feet in total. From the top, the water plunges down the face of the mountain with force and a strong water flow. Then, in the middle, the water begins to fan out, like a horse’s tail, and cascades down impressively steep rock faces and channels.

Take a few moments to enjoy the ever-changing view as you climb higher and higher. Along with it comes a profound sense of beauty and calm.

A large white-tailed sea eagle glides by your window with its seemingly impossible 8-foot wingspan. You stay as still as possible, hesitant to startle the magnificent giant. Its brown plumage ruffles in the updraft as it shallowly beats its wings a few times, then shows off its pristine white tail feathers as it soars past to meet its calling mate.

You’ve now reached one of the most iconic parts of the journey, the horseshoe turn known as the "Kjosfossen Tunnel." Here, in the tunnel, the train makes a dramatic 180-degree hairpin turn, which grants a panoramic bird’s eye view of the valley.

The river elegantly ribbons through, animated with little white-capped waves.  The village below appears so small and perfect, resembling a model train display you recall from your past. There’s a line of spruce trees that looks like it could be right out of a Christmas tree farm. You can also spot a few stocky horses grazing, all sporting the same light dun coat with black manes and tails.

At this altitude, the wind is stronger and crisper, and smells slightly sweet from the mountain heather. It reminds you of honeysuckle, or a mix of jasmine and vanilla.

Scan the mountain ledges: some are bare, some are studded with vegetation. Do you see the herd of white mountain goats on the steep slopes? Peer down to see a striking switchback road, with too many bends to count. It resembles a serpent slithering down the mountain to drink from the river.

The train coasts through yet another tunnel, and upon exiting, you hear a thunderous roar. It’s clear that it is coming from another waterfall. Up ahead is the majestic Kjosfossen Waterfall, plunging an impressive 738 feet, flanked by rocks blanketed with moss. The train gently stops for you to disembark and get a closer look.

Step out on the platform into the invigorating, cold air. It feels good to stretch your legs, marching your way through the mist-laden air to get closer to the mighty falls. The brisk wind and the crashing water send sprays in your direction.

You expect to be quickly soaked, but realize you’re now wearing a hooded raincoat, which keeps you dry.  The chilled water droplets layer on your face, like a refreshing rainshower. Lick your lips to experience the water’s icy, mineral taste. Venture closer to some moss-covered boulders. Stretch out a hand to touch the spongy covering, releasing its earthy aroma.

The water gracefully and powerfully cascades down multiple tiers in a series of breathtaking leaps and plunges. The vapor shrouds the whole area in a fine glistening veil, catching the sunlight and highlighting multiple rainbows. Take a mental photograph of this impressive spectacle, a never-ending life force that makes its way down to the valley far below.  

For a second, you think you hear a woman singing. You recall the Norse mythology of Huldra, the forest spirit, who lures unsuspecting mortals into the forest to seduce them.

It's time now to climb back aboard. Remove your raincoat and settle back into your seat. The absorbent fabric on the cushion feels good on your wet hands, and they soon dry. The train resumes its climb, the subtle vibrations growing stronger as it works hard to continue its ascent.  

Watch the silver birch trees zip by, their papery white bark glistening handsomely in the sunlight. The terrain is now rugged and rocky. Snow-capped mountain peaks are beginning to dominate the landscape, so close you feel as if you could reach out and touch them.

As the train nears the end of its impressive climb, listen to the poem, “It’s this dream we carry,” by Norwegian Olav H. Hauge.

It’s this dream we carry
that something wonderful is going to happen,
that it must happen -
that time should open up,
that the heart should open,
that doors should open,
that a source should squirt -
that the dream will open up,
that one morning we will slip in
on a bay we have not known about.

Reflect on whether, and how, these words resonate with you.

Finally, the train arrives at Myrdal and comes to a complete stop, marking the end of this Mind Journey.

If your eyes are closed, open them. Wiggle your fingers and toes as you fully come back to the present. Slowly roll your shoulders forward. And now backward.

Take one more deep breath in, envisioning inhaling a soothing white light, then exhale, releasing the calming light into the environment so that it swirls protectively around you.

Today, look for the beauty in the nature that surrounds you in your life. Carry with you the feelings of awe you felt for the diverse natural beauty you experienced during this short journey, knowing you can visit the dramatic Norwegian fjords again in your mind whenever you desire.

A Stroll Through the Hall of Mosses

In the far northwest corner of Washington state, on the western side of Olympic National Park, lies the Hoh Rain Forest.

This low-elevation temperate rainforest is one of the most verdant and productive forests on the planet and earns its name from the Hoh River that flows from Mount Olympus towards the Pacific Ocean.

The Hoh receives an average of 140 inches of rain every year, resulting in an enchanting canopy of coniferous and deciduous trees and a lush, green blanket of mosses and ferns.

Some of the largest old-growth trees can be found here, like 300-foot tall Sitka Spruce and 200-foot tall Western Hemlocks.

The Hoh River Valley was formed thousands of years ago by glaciers and the rainforest’s ecosystem has remained largely unchanged since.

Today, we will use our mind’s eye to walk along one of the Hoh Rain Forest’s most traveled paths: the Hall of Mosses.

Just under a mile by foot, this path wanders below towering conifers, along waist-high ferns, and amongst various species of moss.

To begin this journey, get comfortable in a way that feels right for you.

Perhaps you're taking a relaxing walk, sitting quietly, or resting with your eyes closed.

Do whatever feels right in this moment.

Relax your shoulders, and slowly clear your mind of any worries.

Now inhale slowly, hold it for a count of four, and then slowly exhale.

Repeat the sequence two more times as you imagine drifting farther and farther away.

With each exhale, imagine your body settling into a deeper state of relaxation.

As distracting thoughts arise, notice them without judgment and let them easily float away.

Imagine you’ve been transported to the Hoh Rain Forest.  

Rely on your own memories if you’ve been there, or even pictures or movies you’ve seen of it or any lush, vibrant rainforest. Allow the image to take shape and sharpen—without judgment or concern about accuracy.

You are at the entrance of the Hall of Mosses.

The trail stretches ahead of you, slowly rising into the lush forest.

Trees rising over two hundred feet tower above you, nearly every inch of their trunks and branches covered in a thick blanket of emerald moss.

It is midmorning and the air is misty and cool.

You can feel the moisture in the air against your skin.

Listen to the pitter patter of water droplets moving from leaf to leaf.

Imagine each of the water droplets contains your worries and fears.

Slowly let them trickle away, moving down through the trees, and disappearing into the landscape.

Listen to the other sounds around you.

Every so often a breeze blows, rustling the leaves far overhead.

You can hear the faint murmuring of a stream and the creaking of heavy branches. Inhale, filling your lungs with fresh air and smell the woody scent of the surrounding forest.

Take your first steps up the gently sloping trail and notice how the ground feels under your feet. The dirt is firm and yet cushioning. Nearby, the long and leafy fronds of licorice ferns lean into the path, lining the trail as you continue forward.

As you look in all directions, every surface is coated in tufts of moss, in every hue of green. Here, life lives in harmony.

Moss is an epiphyte, a plant that grows on another plant without harming it. Epiphytes get their moisture and nutrients from the air, rain, and fog. These old-growth trees have supported generations of mosses, the two growing together in unison.

Stop and run your hands along some nearby moss. Notice how soft, cool, and slightly damp it feels.

Continue along the trail. Up ahead you can see a break in the trees. Sunlight streams down, dappling the trail in diffused light.

You hear the soft babbling of a small stream and head toward it.

Just around the curve you see it, and pause for a moment to focus on the water slowly moving along the stones.

You come to a low wooden bridge, its slats just inches above the water.

Take a moment to look around, observing the details of these enormous trees, shrouded in verdant moss.

Their large trunks twist right out of the ground; some with brown bark visible all the way up to the base of their greenery, while others are hidden behind a drapery of moss.

Some of the trunks are wide and others quite small, but all seem to reach for the sun above the canopy of leaves.

Below you, the water slowly churns, continually polishing the grey-green rocks visible just beneath the surface.

Here, the stream is filled with rainfall and glacier melt from the nearby mountains.

Dip your hands into the spring and feel the cold water as it swirls along your fingers.

It’s pleasantly invigorating.

Notice the icy sensation traveling from your fingertips to your elbows up to your shoulders, neck, and finally to your mind, awakening all of your senses to an even greater degree.

Remove your hands and hold them to your face; the drops of water cool as they slide down your cheeks. Take this moment to acknowledge how this water is both old and new.

The Hoh glacier helped form the valley you’re standing in thousands of years ago.

The recent snowmelt and rain intermingle with glacial water, slowly moving towards the nearby Taft Creek, before eventually meandering to the coast.

Millions of years ago, this place you’re standing, and the rest of the Hoh Rain Forest around you, was part of the ocean floor.

Over millennia, the land was bent, folded, and uplifted, eventually eroding into the landscape you see around you.

As you take in the trees and the stream, reflect on the passage of time.

The Sitka spruce and Douglas Fir trees that surround you are hundreds of years old.

They’ve been steadily growing throughout your lifetime, and the generation before you, and the one before that.

Put a hand on one of the fir trees, inhaling the strong, piney scent that has a hint of citrus.

Imagine another human hundreds of years ago putting their hand in the same spot, breathing in the same scent.

Now imagine someone doing it hundreds of years in the future.

A woodpecker’s drumming calls your attention to a fallen tree. It reminds you that all living things around you are engaged in a constant struggle for survival, and yet, life abounds.

The bird stops drilling and makes chirping and rattling noises in your direction.

Its posture is straight and tall, like a soldier’s.

Its long and chisel-like beak and contrastingly brown and white coloring give it away as a Pacific Northwest Hairy Woodpecker.

Look closely to see that its brown wings are checkered with white, and a long white streak runs right down the center of its brown back.

A bit of red on its head reveals that it’s a male. It beats its wings quickly, then glides away, your cue to continue walking.

A cluster of blue elderberries catches your eye. They are bluish-purple, and slightly waxy looking. Reach between the shrub’s serrated leaves to pluck one. It smells similar to a grape, but tastes more like a seedy mixture of grape and cranberry juice.

Around you, branches and tree trunks are covered in feathery green fronds of sword fern moss,  their long finger-like leaves tapering to tight coils reminiscent of seashells.

Up ahead is some haircap moss, with its tiny bright green bursts of leaves appearing like hundreds of small fireworks along the forest floor.

On the ground, faint shapes of rocks are carpeted by bryum moss, its short sprouts of kelly green punctuated by long stems topped with drooping candle-like reproductive structures.

The path begins to even out, curving to your right, and disappearing into the forest.

As you look into the distance, you catch a glimpse of a large figure tentatively moving through the brush and making a quiet meal of the surrounding plants.

It's a Roosevelt Elk, a common sighting in the rainforest. Weighing roughly 600 pounds, these elk are the largest in North America. As he notices you, he quickens his pace, his brown and tan body slowly disappearing back into the forest.

Continue walking and notice the dappled sunlight filtering through the dense canopy above.

Feel the warmth of the sun on your skin. Breathe in and smell the earthy, woodsy scents all around you.

Notice the different shades of green along the path—too many to count–each one representing a different species, creating a tapestry of life.

As you examine the palette of lime, pistachio, and emerald greens, a dark brown-green medium-sized Cascade frog, donning spots on its back, hops out and adds yet another different shade to the mix.

Although teeming with life, the Hoh rainforest often appears quiet and peaceful.

Take this moment to appreciate the quiet and the trillions of organisms that call this small stretch of land home.

It is time to end this Mind Journey and return to the present.

If your eyes are closed, slowly open them.

Take a deep breath in and raise your arms until your fingertips touch above your head.

When you exhale, allow your arms to float down slowly. Do this one more time, deepening your breath.

Now, roll your head gently and slowly in a circle; first to the left, then to the right.

And again, to your left. And then to the right.

As you continue your day, carry with you the feeling of peace you felt during this Mind Journey, knowing you can revisit this emerald sanctuary whenever you wish.

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A Visit to Ireland's Legendary Cliffs of Moher

Along Ireland’s west coast lies an 8-mile stretch of rugged, rocky shoreline with majestic cliffs that jut from the Atlantic Ocean.

At their tallest—about 700 feet—they are as high as a 50-story building. A testament to Mother Earth’s power and artistry, these brutally beautiful, towering formations at once evoke feelings of awe and humility.

Welcome to the Cliffs of Moher–the ultimate rockstars of the natural world–where the island of Ireland appears to come to a screeching halt, dramatically plunging hundreds of feet straight into the Atlantic Ocean.

Over 300 million years ago, a river dumped sand, silt, and clay into a marine basin—the humble beginnings of the Cliffs of Moher. Is it any wonder these formidable ancient bluffs, shaped over and over by the forces of nature, are so steeped in Irish folklore?

One story even describes them as a gateway to the “Otherworld,” a mystical realm inhabited by supernatural beings and deities.

There, time passes differently, and youth and beauty are eternal.

The cliffs also appear in modern-day literature and films, adding to their mythical aura. If you’re a fan of the cult classic, The Princess Bride, you’ll recognize them as “The Cliffs of Insanity.” In Harry Potter and the Half-Blood Prince, they provide an imposing backdrop for Harry and Dumbledore’s horcrux hunt.

This natural wonder draws a million and a half visitors from across the globe each year, eager to take in breathtaking vistas and marvel at the 30,000 pairs of seabirds nesting at the cliffs each breeding season.

Are you ready to experience a mindful escape to the Cliffs of Moher?  

First, get into a comfortable position, sitting or lying down. Close your eyes or keep them open, whatever feels right to you at this moment.

Slowly inhale through your nose, and imagine drawing in a calming white light. Now exhale gently through your mouth, expelling any stressful thoughts and distractions.

Let’s add in some muscle relaxation.

Take another deep breath through your nose, and gently tense the muscles in your feet and legs. As you exhale, release all the tension, letting your muscles relax.

Move to your abdomen and glutes, and contract the muscles as you breathe in, then release them as you breathe out.

Next, tense your arms and shoulders as you breathe in, then let them relax as you breathe out.

Finally, scrunch up all the muscles of your face as you inhale, then let your face and jaw go completely lax as you exhale.

Take a moment to scan your body for any remaining tension to release.

Now, envision standing on the majestic Cliffs of Moher on a cool late June morning. The sun peeks through the patchy fog, its rays promising later warmth.

The Atlantic Ocean stretches as far as the eye can see, its varying shades of blue blending seamlessly with the sky at the horizon.

To the north and south, rugged cliffs drop vertically into the sea, giving the impression that you’re standing on the very brink of the world. At the base, powerful waves crash rhythmically, their spray hurtling rock fragments and mist high into the air.

Breathe in the tangy sea air, noticing how the salt lingers on your lips.

Seabirds abound, calling to one another, harnessing air currents to soar, wheel, dive, and swoop.

Allow the image to take shape and sharpen without judgment or concern about accuracy. Draw upon memories, photos, movies, or just your imagination. Whatever you’re picturing is right for you.

Facing the Atlantic, a square stone watchtower stands in ruins. Nearby, a striking natural rock formation resembles the profile of a woman gazing out to sea.

“Hag’s Head,” as it’s called, is the southernmost point of the cliffs. According to local legend, a lovelorn old witch chased a famous warrior all over Ireland. Cornered at the Cliffs of Moher, he leapt to an island and back to try to escape her. The witch lost her footing on the return jump, and smashed into the cliffs—immortalized forever in unrequited love.

A well-trodden dirt pathway snakes along the cliffs’ edge, flanked by pockets of emerald grass and vibrant wildflowers.

Sea stacks—tall stone columns once attached to the mainland—rise proudly from the ocean, guarding the cliffs like sentinels.

A strong breeze nudges you to start walking toward your destination, the historic O’Brien Tower, situated on one of the highest points of the cliffs.

As you walk, your eyes roam over the rocky cliff faces. They are a mosaic of textures and colors, with layers of timeworn brown, tan, and gray rock formations and streaks of green vegetation. Ledges, nooks, and crannies are alive with countless birds, each finding its place to build a nest and raise its young.

The soothing symphony of waves and wind, mingled with the avian chorus, drowns out any remaining distractions or stressful thoughts.

In the mix is the sound of your footfalls, a reminder that you’re part of this landscape, not just an observer.

Elegant chocolate brown, white-bellied guillemot grab your attention. They are tightly packed on narrow ridges, whistling and squeaking. More of them are preening on sea stacks, or fencing with their pointy bills.

Bees cluster on dainty white sea campions. Look closely at sea campion’s delicate white petals and fringed edges. At about a foot in height, they look like bright pops of white atop their grey-green stems. The sea campion stands as a testament to nature's resilience, thriving in the face of the relentless tides and salt-laden air, a symbol of grace and strength in the coastal wilderness.

Up ahead, black and white birds are spread out on an isolated rim. From this distance, they look like penguins. Strolling closer, you can see white lines extend from their eyes down over their sharp hatchet-shaped beaks—distinctive markings of razorbills.

Low-pitched croaking fills the air as a downy gray razorbill chick steps off the ledge, flapping its tiny wings with little control, and plunging into the ocean. Others follow suit in an age-old practice where male parents dive after their babies, minding them until they learn how to swim and forage.

Watching them skydive gives you a jolt of exhilaration and appreciation for how instinct can offer strength when confronting fear.

The breathtaking scenery inspires you to take a mental photograph. Soak in the tiny details of this geologic masterpiece and its inhabitants.

The impressive curvature of a beak. Glistening water droplets on the grass from the mist. Sunlight catching on facets of quartz and minerals in the rock. Lichen and moss in intricate patterns on the cliff face. A white feather caught in the breeze.

While memorizing the moment, take a deep breath in, hold it, and exhale steadily and completely.

An attention-grabbing burst of orange darts around you. The Marsh Fritillary butterfly lands on a purple blossom of the Devils Bit Scabious. It opens its muted papery wings to reveal a bright orange, yellow, and brown checkered design, a striking contrast to the flower. Track it as it goes from bloom to bloom, weaving in and out among the bees.

It flutters up and lands on your finger. The sensation is so faint that it is almost the ghost of a touch. Up close, its wings seem impossibly delicate against the craggy background. It flits away, and you embark on a gentle pursuit inland, keeping pace with its graceful and carefree flight.  

The dusty pathway gives way to a soft, satiny green carpet underfoot.

The sun, now free from the fog, warms your face while traveling through a buttercup-dotted meadow.  

A stone’s throw away, a feral goat rambles and grazes on grass. It lifts its impressively horned head and observes you as the butterfly lands on its back. The animal approaches with a calm, easy gait, regarding you with peaceful eyes. A distinctive musky scent reaches you first, followed by a warm breath on your hand. The goat leans into you, rubbing its shoulder on its newfound human scratching post. Run your fingers through its brown and white coat. It’s a surprising mixture of soft undercoat with coarse outer hair.  

A herd mate bleats from somewhere in the distance. Your horned friend turns to leave, a cue for his winged rider to take flight.

The butterfly zig-zags its way back to the path, periodically stopping to sip nectar from purple thistle-like flowers and sea thrift, plants with bright pink puffball blooms.

Rabbits forage among the clover; one pops its head up, freezing until you pass.

The butterfly lands on an outcropping of rock jutting out over the sea. Ease yourself down next to it on top of a spongy patch of moss. Your legs dangle freely off the cliff, reminding you of sitting carefree on a swing as a child.

Rest your hands on the cool, weathered stones around you, feeling the age-old energy. It makes you feel secure—as if the cliffs are protecting you, firmly anchoring you on this high perch.

The expansive ocean fans out before you and the now brilliantly blue sky is adorned with white billowy clouds.

From this vantage point, unusual ripples and shadows in the water are easily seen, telltale signs that sea life is just beneath the surface.

Next to you, the butterfly unfolds its wings. With a few graceful flaps, it is gone.

Alone on the cliffs, you feel at peace with your thoughts.

Take a few slow, deep breaths in concert with the waves and allow your mind complete freedom to wander.

It’s easy to see how this place has inspired artists, musicians, and poets for generations.

Listen to The Irish Cliffs of Moher by Wallace Stevens.

Who is my father in this world, in this house,
At the spirit’s base?

My father’s father, his father’s father, his–
Shadows like winds

Go back to a parent before thought, before speech,
At the head of the past.

They go to the cliffs of Moher rising out of the mist,
Above the real,

Rising out of present time and place, above
The wet, green grass.

This is not landscape, full of the somnambulations
Of poetry

And the sea. This is my father or, maybe,
It is as he was,

A likeness, one of the race of fathers: earth
And sea and air.

The kittiwake’s cheerful call lures you out of your reverie.

The cliffs teem with the gentle gray and white birds, bobbing their heads and cuddling with their mates on the precarious ledges. Occasionally a fuzzy gray and white chick peeks out, curious about the world.

Out over the ocean, stiff-winged white gull-like fulmars glide inches above the surface. Their lifelong mates call out with guttural cackling verses.

Knowing these birds spray a stomach liquid from their mouths in defense, you stay still as one swoops by and settles back onto its perch. It cocks its head inquisitively as if acknowledging you are a friend, not a foe. For a moment, you wonder what it would look like to see the cliffs from a bird’s eye view.

As if the wind understood, a strong gust gingerly lifts you off of the cliff. You hover safely on the updraft, feeling light and unencumbered.

Effortlessly, you soar higher and higher. When was the last time you felt so calm and unfettered? The air smells fresher and crisper here.  

Far below is a patchwork of pastures in varying greens, separated by stone walls. Grazing cows and fleecy sheep go about an ordinary day. Is that the feral goat you saw earlier, now reunited with its herd?

You spy stone houses. Is it possible that their inhabitants spy you?

Way in the distance, the skies are darker, suggesting rain is coming this way.

A majestic blueish-gray peregrine falcon swoops by, interrupting your thoughts while showcasing its 40-inch wingspan. Stretch out your limbs to mimic it. In doing so, you realize your flight path is controlled by changing arm position. While trying out this new skill, the peregrine hovers and stares with jet-black eyes, blinking with its semi-transparent lid.

A thrilling shiver runs through your body.

Without warning, it dives down with a dizzying speed of 200 miles per hour at a sharp 90-degree angle.

What prey is it after? Did the peregrine catch it, or did it get away?

The cliffs and sea stacks call to you.

Adjust your arms and float down like a leaf, unhurriedly drifting right, left, then right again.

Continue drifting right, left, and right again, until you’re hovering beside a large sea stack resembling a chess piece.

This much-photographed rocky sculpture is called An Branan Mor. Glide around it, looking at it from different angles.

One of the area’s most beloved bird species is nesting here, so close you could feed them out of your hands. They’re a large colony of puffins, grunting, growling, and flicking their heads, as if performing. With their elegant black and white plumage and large, cartoonish orange-yellow bills, puffins are among the easiest birds to identify.

Hundreds waddle on the rocks and cliff face. Some tap their bills together in friendship, like a puffin “kiss.” Many dive into the water, returning to their families with bills full of small, silvery herring.

Hungry, fluffy gray and white pufflings emerge from their burrows, peeping with anticipation.

Their fresh fish dinners are served by the parents, who are mates for life. Each shares in the incubation and care of the single puffling they produce each spring. Watch as they dote on their baby, wondering how long it will be until they fledge.

There’s a big splash, then another.

A pod of dolphins!  

One by one, they arc through the water, spraying you with a cool mist. How many are there? Six? Seven?  It’s hard to tell as they playfully circle—jumping and twirling.

Still hovering over the water, settle now on top of it, as if sitting on a comfy picnic blanket that’s keeping you dry.

Trail your fingers in the invigorating water, awakening the nerves in your hands.

A mother dolphin surfaces, a sweet calf bobbing by her side. They seem excited by a human’s presence, trilling and squeaking in harmony. The mother lazily circles while the calf swims to you, inviting you to reach out and touch it. Tentatively place a hand on its head, taking in the smooth, slick, rubbery skin.

The calf seems to like it, and drifts even closer. It raises its head, nudging you to scratch the soft spot on its throat. The mother clicks a message to her baby, and it replies. The calf turns to follow her, and they sail away to rejoin their pod.

Far above, on the edge of a cliff, stands a large castle turret. It’s O’Brien’s Tower, built in 1835 by a local landowner to offer tourists brilliant views. This is your final destination for today.  

Outstretch your arms to catch the wind, and leisurely levitate to the turret. Settle gently on the top, where the view is all that Mr. O’Brien promised.

How many other souls over the decades have stood here, absorbing every brushstroke in this natural masterpiece?

Fantastical cliffs, statuesque sea stacks, the low-slung outlines of the Aran Islands, the flap of a whale’s tail in the distance, a flurry of wings, and even a fearless surfer catching a massive wave is the visual feast laid out before you.

The vastness reinforces humans’ tiny place in the universe, and awe washes over you. Savor the feeling by slowly inhaling, and exhaling.

One more time: Inhale and exhale.

It’s time now to end our journey, right as the rain clouds roll in.

Prepare to come back to the present by rolling your shoulders forward, then backward.

Wiggle your fingers and toes.  

When ready, gently open your eyes if they are closed.

Take one final deep, cleansing breath.

Throughout the day, carry with you the wonder and awe inspired by the Cliffs of Moher, along with feelings of freedom and peace.

And remember, you can revisit the glorious cliffs again whenever you’d like.

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Horseback Riding Through Cuba's Viñales Valley

With an outstanding landscape, rich cultural atmosphere, and centuries-old farming practices, the Viñales Valley in western Cuba provides a rare glimpse into a place left largely untouched by the modern world.

Located in the Pinar del Río province, the valley boasts a karst landscape, a land feature formed on limestone bedrock with above and below-ground caves and sinkholes.

The flat plains of the Viñales Valley are surrounded by mountains and stunning limestone outcrops called mogotes. These mogotes, formed over 150 million years ago, have steep cliffs with rounded tops from erosion.

The valley’s tropical climate, along with its fertile, nutrient-rich soil, makes the region favorable to many crops such as beans, yucca, guava, coffee, and tobacco. In fact, Viñales Valley now produces roughly seventy percent of the country’s tobacco, a crop introduced by Spanish settlers in the 17^th century.

Viñales also boasts a unique cultural history.

The earliest known inhabitants of the region are the Guanahatabey, a hunter-gather aboriginal society dating back as far as 4000 BCE. Around the beginning of the 6^th century, a historic indigenous people of the Caribbean, known as the Taíno, arrived in western Cuba.

They developed rudimentary farming practices and created dwellings throughout the many caves formed in the mogotes of the valley.

Around the early 1500s, Spanish conquests began, bringing Spanish influence to the region and a shift in agricultural focus.

The agriculture and architecture of the Viñales Valley are shaped by its history. Today, farming practices are reminiscent of an earlier time, done mostly by hand and without the influence of modern machinery.

Archeological remnants remain in the cave dwellings of the mogotes while the region is peppered with farms and the village of Viñales has retained its original layout and many interesting examples of colonial architecture.

Are you ready to take a Mind Journey to the beautiful Viñales Valley?

First, find a comfortable place to sit or lie down.

Close your eyes, or leave them open, whatever feels right to you. Let your shoulders relax, and clear your mind of any stress or concern.

Imagine you are in the back of a taxi that is rolling smoothly through the countryside town of Viñales.

You can feel the aged leather of the car’s seat under your palms and hear the engine rumbling as the car moves through the streets. To catch a breeze on this warm day, reach out and crank open the window of this late-1950s Chevy. Feel the wind over your face, carrying the smell of rich earth softened by the previous night’s rain.

The houses that line the main road are painted in coral, turquoise, and lemon yellow, with porches that wrap around the front facades.

It’s late morning, and the sun is high. Fluffy clouds hang low over the town as it begins to wake for the day.

Street vendors roll their carts onto the sidewalks with handwritten signs advertising freshly squeezed juices, bananas, and whole pineapples.

As the taxi eases onto a smaller road, notice a farmer in a cart pulled by a mule.

The worn wood and metal cart painted in bright turquoise is overflowing with fresh mamey fruits, the national fruit of Cuba. Mameys take two years to fully grow, and once ripe, taste like pumpkin pie. The large, brown fruit fills the inside of the cart, creating a mountain that looks like it could topple at any second.

Your taxi gently stops in front of a wooden stable.

As you step out onto a gravel path, the royal palm trees that surround you provide some welcome shade. You thank your driver and continue up a slight hill to enter the stable.

Inside, you hear the horses whinnying before you see them.

Step further in, straw crunching beneath your feet, and find two rows of stalls on either side.

Inside the stall to your left, a stable hand is brushing a white stallion. You’re soothed by the rhythmic sound of the bristles gliding over the horse’s coat.

The stable hand greets you and points to a stall on the other side of the stable where you spot the beautiful brown mare you’ll be riding.

She appears curious and sniffs the air—her keen sense of smell taking in your presence as you walk toward her. Consider the faint aromas she may be inhaling—residual mud from yesterday’s adventure on your shoes or a spot of morning coffee on your sleeve.

Reflect for a moment on an important first encounter you’ve had and what you noticed.

Walk towards the mare, approaching her from the side with a slow but deliberate pace. Say hello in a soft voice to let her know that you’re a friend.

Reach out and stroke her mane, feeling a sense of calm come over as you focus on the softness and warmth of her hair. As you continue to pet the horse, notice the shape of the strong, powerful muscles in her neck.

She can feel your calm, and in turn, gently nudges your shoulder with her nose to let you know she likes you.

Take the blanket off the hook hanging in the stall and gently place it over the mare. Smooth the firm cotton weave out before lifting the brown leather saddle off its stand and fitting it onto her back. You slip the leather through the buckle and secure it, making sure it's not too tight.

Take the reins and slowly walk the mare out through the opposite side of the stable.

Walk along the muddy path behind the stable until you reach the narrow trail. It is surrounded by palm trees and tall native plants.

It's time to mount your horse. Pick the side that feels most comfortable, then take hold of the raised part of the saddle and place your foot in a stirrup. With one smooth motion, you kick off the ground with your other foot and hoist yourself onto the mare’s back.

Pause for a moment and adjust to this new perspective.

Can you see the passion fruit, or, maracuya, hanging off some of the nearby tree branches?  

In this part of Cuba, they are often called albaricoque, which actually translates to apricot.

From the mare’s back, you can reach the bright green fruit. Reach up and touch them, being careful not to knock them down. About the size of an orange, they feel smooth and cool on your hand. What about the ripened bunch of plantain hanging from a neighboring branch? Reach out and pluck one that looks soft and yellow.

Pull back the peel and take a bite. Can you feel your nose filled with the mellow sweetness? Although a relative of the banana, it tastes slightly different, and a little less sweet.

Perhaps you’ve tried fried plantain before, the soft flavor of the fruit becoming sweeter and caramelized in the process.

The mare stirs under you, letting you know she is ready to move. You lift the reins, then let them fall slightly, and the mare begins to move up the trail.

You can suddenly feel the immense power of the animal underneath you. Her hooves move smoothly over the bulky roots and stones on the trail.

As you reach a turn, pull the reins slightly to the left and feel the horse follow your lead. You are now partners in this adventure.

As you reach the top of a small hill, you pause to see different varieties of palms alongside the trail, some towering so high on thin trunks that they bend at the top.

Amongst them is a different type of tree, the native Pachira emarginata.

This close relative of the money tree has long oval leaves with rather unique flowers peppered throughout. The red and white filaments emerge from rolled-up yellow strands, like quills out of a banana peel.

As you examine the tree more closely, you spot a tiny blue spark darting around the leaves. This miniature native of Cuba is a bee hummingbird, the smallest bird in the world at only 2 inches long. As it hovers next to one of the flowers, searching for nectar, you see its iridescent blue body, shimmering as it moves in and out of the sunlight. Its wings flitter so quickly that when you blink, it disappears.

Now look beyond this cluster of trees and plants at the range of tall, flat-topped mogotes that run for miles. They rise right out of the lush valley below.

Throughout the valley, notice the plots of fertile red earth that sprout even lines of crops and the vibrant swaths of bright green grass.

As your horse begins moving again over this familiar landscape, she increases her speed to a comfortable trot. Relax into this quicker, but peaceful pace as the mare glides effortlessly over the terrain, grateful for the speed and strength she provides.

You are headed for the caves hidden inside the mogotes. As you approach them, the texture of the rock formations becomes more apparent.

Vines and brush grow on the ancient limestone, the color of the rock changing as sunlight moves in and out of passing clouds.

You find yourself at the mouth of a stalactite archway—a passage into the mountain formed by millennia of erosion and mineral deposits. You pull the reins slightly to slow your horse, and proceed carefully into this tunnel formed by nature.

As you make your way through the tunnel, look up for a moment.

On the cave’s ceiling, towering a whole story above your head, you see what appears to be icicles made of rock. Created when water dissolves limestone and then re-deposits calcium carbonate along the ceilings of a cave, these remarkable stalactites are an impressive wonder of nature.

They range in color from soft gray to translucent white and even deep orange. Some are textured and almost as tall as you, others slightly smaller and smoother. They cover every inch of the cave ceiling, forming a glittering mineral forest.

Reach out and touch the grooves in the cave walls. You wonder which of these rough indentations were formed by the elements, and which by humans?

Notice how much cooler it is in the cave than under the sun of the valley.

Listen closely.

Beneath the echo of the mare’s hoofsteps off the walls of the cavern, you hear the sound of dripping water. And then, the fast fluttering sound of a small bat darting about inside the cave.

Just as you feel at one with the animal that’s brought you to this place, you feel connected to the life inside of this cave.

What looked still and quiet when you entered has now revealed itself to be part of an active cycle that’s gone on for millennia.

As you move to the other side of the cave and the light becomes brighter, try to remember the last time an experience turned out to be different than you expected.

As the final echoes fade off the cave walls, you rejoin the symphony of life in the valley.

You emerge onto a trail winding through a tobacco field, each leafy green bush reaching halfway up your horse’s leg. You continue through the field and toward the farm up ahead.

You arrive at three small structures: a single-story farmhouse, a shed where green tobacco leaves are drying, and an open gazebo with a man sitting at a picnic table.

He waves you over.

Stop your horse beside the gazebo and dismount by swinging one foot off and onto the ground, and then step down with the other.

As you enter the gazebo, you notice that the man is rolling a cigar.

He attempts to keep one large, whole tobacco leaf flat on the table long enough to fold it, but the winds of the valley keep flapping it back and forth.

He asks for your help, so you step forward and press one corner of the leathery brown leaf to the table. Now, watch this master craftsman as he packs the leaf with practiced dexterity and rolls the casing over the broken-up leaves.

He explains that the largest and highest quality leaves are used for the outside wrapper, while smaller ones are used for filler. You let go of the corner you’re holding and watch as he takes the smallest dot of honey on his finger and uses it to seal the edge of the leaf.

He’s created a perfectly hand-wrapped cigar.

Though this cigar will need further drying before it can be smoked, he offers it to you to smell.

It is light in your hands. Bring it up under your nose and smell the earthy aroma with hints of wood and spices. You realize that the entire valley seems encased in the aroma. You return the cigar to the farmer and give him a nod of thanks.

Now that your horse has rested, you mount once more.

Give her neck a few pats of affection. Then, take the reins and turn toward an open grazing field. Let the reins fall more quickly to signal to your horse that you would like to go faster.

As she picks up from a trot to a canter, lean forward and raise yourself slightly up out of the saddle, holding the reins in one hand, and with the other, the horse’s neck for balance.

Now use your heels to gently nudge your horse’s sides. You can feel the moment she breaks into a gallop. As the sound of her hooves falling on the dirt becomes less frequent, her rhythm aligns with your own heartbeat.

And for a moment, each time all four of her legs are lifted off the ground, you are flying.

As you race through this green field, you begin to feel lighter and lighter. Feel this weightlessness traveling from your toes, to your belly, to your heart.

It's time now to leave this beautiful landscape and return to the present.

If your eyes are closed, open them.

Take a deep breath in and slowly exhale. One more time, breathe in and exhale.

Slowly roll your shoulders forward, and then backward. Again, roll them forward, and then backward.

As you go about your day, take with you the feelings of strength and connectedness you felt today with the mare.

And remember, you can revisit the beautiful serenity of the Viñales Valley whenever you’d like, all through the power of your mind.

A Journey Back in Time: The 1893 Chicago World’s Fair

Today, Chicago is the third largest city in the United States.

Its first non-Native settlement formed in 1780 and grew to a municipality of 100 by 1830, and then to an incorporated city in 1837.

After the Great Fire of 1871 destroyed more than one-third of Chicago, the city worked tirelessly to rebuild and regrow.

In the 1890s, Chicago ultimately emerged as one of America’s leading industrial behemoths, providing the country with meatpacking, furniture manufacturing, and lumber.

The World’s Columbian Exposition of 1893, also commonly known as the Chicago World’s Fair, was the city’s chance to prove itself as a global powerhouse. With its extensive railway system and willingness to pay for an extravagant exposition, Chicago beat out St. Louis, Washington, D.C., and even New York City for the privilege of hosting the fair.

The Fairgrounds covered 690 acres of the Jackson Park neighborhood, with 14 central buildings designed by prominent architects such as Louis Sullivan and Charles Atwood.

The grounds and building facades were covered or painted white, earning the nickname, “The White City.”

The Fair boasted expositions from 46 countries and displayed all the excesses of what would eventually become known as the Gilded Age in America—a time of economic boom and excessive displays of wealth. A grand canal, lagoons, a mile-long commercial strip, reproductions of Irish and German villages, mosques, and a Cairo marketplace were all prominently featured.

As were the latest inventions like the Ferris wheel, Juicy Fruit gum, and more.

By the end of its six-month run, the World’s Fair hosted 27 million visitors and created a lasting impact on the city’s architecture, industry, and overall growth for decades to come.

Are you ready to tour the Chicago World’s Fair of 1893, through the power of your mind?

First, let's take a few moments to ease into the experience. Find a comfortable position where your body is supported and you feel relaxed. Close your eyes or keep them open, whatever feels right.

Take a deep breath in through your nose, hold it, now exhale slowly through your mouth. And, again: deep breath in through your nose, hold it, now exhale slowly through your mouth.

This time, breathe in more slowly and deeply and imagine that you’re inhaling calmness and clarity. Now slowly exhale, releasing any distractions or stressful thoughts.

Breathe in calmness and clarity; breathe out distractions and stress.

It's a sunny, late May afternoon and you’ve just stepped off the newly opened “L” train at Chicago’s Jackson Park station. There are people all around, creating a consistent hum of chatter that mixes with the soft sound of dozens of shoes shuffling on the station’s wooden platform.

You notice the sound of the train pulling away.

A young couple, elbows linked, walk quickly and excitedly toward the exit. A few children pull impatiently at their mothers’ gowns.

Allow yourself to sink into the atmosphere of excitement and anticipation.

Follow the crowd of strangers down the stairs and out of the station, enlivened by the awareness that you are all heading for the same location.

Reaching the bottom of the steps, you pause to take a breath of the fresh outdoor air.

Turn your face towards the sky and feel the late spring sun warm your skin.

Your eyes need a moment to adjust to the light and when they do, you can see the entrance to the Chicago World’s Fair.

Begin walking along the gravel pathway toward an ornate building that resembles a three-tiered palace.

This is the Administration Building, a masterpiece by architect Richard Morris Hunt.

Referred to as "one of the finest achievements of architecture" by World's Fair correspondent Trumbull White, the building’s classical detailing and sweeping scale make it an integral part of the "White City" concept of the fair.

The ground level of the building is square, with elaborate white facades and an arched tunnel that runs through the center of the building.

Look upward to see the second tier, wrapped in formal Doric columns with ribbed bases. And at the building’s crown is a magnificent gilded dome, built to be visible from anywhere on the fairgrounds.

You also see a sculpture of the goddess Victory, surrounded by cherubs, and dozens of other small sculptures adorning the perimeter of the building.

Imagine for a moment that you are perched alongside these sculptures, watching the people below as they head toward the fair with elation and joy.  

Begin walking toward the tunnel under the Administration Building, guiding visitors into the fair.

At the base of the building, take a final look up and marvel at the enormous golden dome, brilliant against the perfect blue sky.

As you enter the tunnel, you notice the slight echo of voices off the walls. See if you can isolate any of the conversations. A woman with a parasol resting on her shoulder tells her young daughter that a Spanish princess is visiting the fair. A man in overalls wonders aloud to his companion if it is worth coming all the way from Michigan. A few people chat in languages you don’t recognize. As you near the end of the tunnel, the light becomes brighter and brighter. Finally, you emerge onto the Court of Honor and see The White City-within-a-city.

Stretching the length of an entire city block, gleaming white buildings frame the glittering Grand Basin.

In front of you, a fountain in the shape of a ship sprays a light mist from beneath its hull. Look through the spray to the other side of the basin and see the rainbow it creates. You can feel tiny droplets from the fountain, a refreshing sensation on your face.

Stand here for a moment and consider the grandness of this place, which is both an engineering feat and an artistic marvel.

Stroll along the pathway to the left of the fountain, taking in a different view of the Court.

These buildings—although temporary and made of plaster and stucco—reference both Classical and Romanesque architecture.

Focus on the intricate details—the semi-circular arches, the perfect symmetry, and the facades unblemished by years of rain or snow.

Allow yourself a moment to consider the impermanence of life; the ebb and flow of experiences and memories, taking on new shape and form, much like the buildings in front of you.  

You’re near one of the buildings now. It has another grand archway with patrons strolling through.

Reach your hand out and run your fingers along the surface of a column. It feels slightly rough, like paper mache. Does it have the texture you’d expect from a building this grand?

Walk through the archway, which leads to a tiny, dark antechamber.

Other fairgoers murmur around you, so close you can smell the woodsy florals of someone’s perfume. Although your vision slowly begins to adapt to the dark space, details still seem murky and hard to distill.

Then, an unexpected burst of light illuminates the space.

The walls and ceilings are aglow with a warm shade of yellow. Gasps of wonder and awe come from all directions.

Thomas Edison’s 1879 invention—the incandescent lightbulb—lights up the space, filling in every area with detail, shadow, and form.

Imagine you're witnessing an electric lightbulb springing to life for the first time.

The room is magically illuminated by a warm, soft glow. Everything is visible, even the astonished and awed expressions of others in the room. Along with the persistent hum of electricity, you hear sounds of amazement all around you. "Revolutionary!" “Extraordinary!”  Someone nearby whispers how the electric lightbulb will change her world.

Look around and see the expressions on others’ faces as they experience a similar moment of recognition about how this invention might change the world.

How do you feel, being able to share this experience with other fairgoers? Can you think of another experience that has elicited similar feelings of astonishment or awe for you?

Follow the other fairgoers and make your way through a set of large wooden doors into a vast exhibition hall.

Look up at the high ceilings. Rising up over the exhibition booths at the center of the hall are 5,000 bulbs in a tower of light and sparkle—another dazzling display of Edison’s recent invention. You’re drawn in by this spectacle and step closer to the center of the room, feeling the heat radiating off the display.

The moment is not just about the light, but the shared experience of seeing this illuminated room together.

What are the expressions on people’s faces? A gentleman with a wooden tray brushes past you, breaking your focus on the lightbulbs. You turn to see he is offering a sample of a novel snack: Cracker Jacks—a molasses-coated popcorn and peanut treat. You thank him and take the small waxed paper bag.

As you make your way to the exit and emerge back outside onto the far end of the Court of Honor, you eat a few of the clusters.

The sugar crystals crack between your teeth and melt on your tongue, a sweet surprise. Coupled with the crunchy, salty peanuts, it makes for an addictive blend.  

Outside, children skip along the gravel, their tiny feet raising clouds of dust with each crunch of their shoes. A few pause to splash their hands into a large lagoon. Their parents trail behind them, trying to keep up while carrying lacy, half-eaten funnel cakes wrapped in paper.

The air smells of lightly fried dough and vanilla.

As you walk along the lagoon, take in the contrast of the grand, white Transportation and Horticulture Buildings to your left and the serene island and lagoon to your right.

Just ahead in the distance, you see an arched wooden bridge. You decide to explore where it leads.

As you head toward it, you finish your sweet treat, creasing the paper bag and putting it in your pocket.  

When you reach the bridge, walk to the middle and stop at the highest point. As you stand atop the bridge looking back toward the Court of Honor, glance to your right, and notice the long stretch of colorful tents that extend as far as you can see. This is the Midway Plaisance, a dazzling display of cultures and educational exhibits from around the world and a distinct contrast to the stately Court of Honor.

Even from a distance, the sounds of elated fairgoers carry over the water.

As you walk across the bridge, you notice a unique grouping of buildings on the other side. There are three low and wide buildings with red shutters and green roofs that slope upwards to meet in triangular points at the center. The buildings reflect Japanese architecture of the 12^th, 16^th, and 18^th centuries.

Linden and maple trees surround the structures, hugging the rooftops with their drooping branches.

Can you smell the hint of honey in the air? Could it be from the white linden blossoms? Pick one of the tiny flowers off a branch and rub it between your fingers.

Perhaps the smell is coming from steeping tea inside the Japanese Tea house, a small gazebo on the shore of the lagoon. Enter the gazebo and exchange a few coins for a steaming cup of Sencha, a traditional Japanese green tea. Sit down at a table overlooking the water, slowly sipping your tea in the company of others, everyone speaking in hushed, dulcet tones. The taste is herbal and grassy, with a hint of sweetness. Enjoy this quiet respite against the larger bustling crowds of the fair.

Today, this area known as Wooded Island, is one of the few remnants of the World’s Fair.

As you finish your tea, consider other ways in which Chicago of 1893 may differ from the present-day city.

Breathe in this moment of serenity and contemplation. Inhale deeply, hold it, then exhale.

Begin walking again back towards the bridge.  You choose a path that leads through a rose garden, where the bees bounce from bloom to bloom. The smell of roses permeates the air. Breathe in the floral perfume as you continue walking.

As you once again cross over the wooden bridge, look to your left, towards the Court of Honor, and see the way the sun is casting warm glows against the bright white facades of the buildings.

Finally, you’re at the entrance of the Midway Plaisance. Weave through the mix of people and carts while taking in the sights and sounds around you. It is a carnival of color, with the scent of fried foods, the braying of show horses, and children smiling atop their parents’ shoulders.

While wandering, notice the exhibition hall of the Libbey Glass Company. Peek inside for a moment to watch glass blowers spinning the delicate material into impossibly thin strands. You marvel at the craftsmanship and changing nature of the raw materials.

Continuing, you come upon some circus horses. A red mare chews on strands of hay, her jaws moving from side to side. She neighs softly when you approach. She smells of a unique combination of hay, earth, and leather. Reach out and run your fingers across her smooth, groomed coat and coarse mane. Her stable hand comes around with a pick to clean her hooves. He faces away from you and runs a hand down one of her front legs while leaning against her shoulder to redistribute her weight. She lifts the leg and cradles the hoof in one hand while he picks out dried mud and stones with the other. He finishes quickly and moves on to the next leg. You give the mare one last pat before moving on.

A little further down the promenade, you hear shrieks of delight and finally spot families riding the Ice Railway—an exhibition with a skating rink and a toboggan slide on pure white snow, all created by ice-making machinery, another recent invention.

You imagine the slip and slide of the sleighs over its circular track of artificial ice. You wish you could feel the cool air on your cheeks, especially on this warm afternoon.

Behind you stands the tallest attraction to make its world debut at the fair—The Ferris Wheel. The carts make their way over a circular track of steel spokes and remind you of the large subway cars that brought you to the fair.

You get in line to take your turn on this magical wheel, already anticipating how it might feel to be hundreds of feet above the fair and city. Nearing the front of the line, your anticipation grows as you make your way into your designated car.

The wheel begins to move—a little jerky at first—but then settles into a smooth ascent. Notice the ticket seller at the booth becoming farther and farther away. The ground-level noise fades to a whisper, replaced by the mechanical sounds of the cars moving around the wheel, and the wind whistling as you elevate higher and higher.

As you rise and rise, the figures on the ground look like shadows.

The sun is beginning to set now, with hints of yellows, oranges, and pinks painting the sky. Is this what it must feel like for a bird to coast through the air?

As you look down, the city of Chicago starts to come into fuller view. You can see the world’s first skyscraper, built just eight years before. The building is dwarfed by your position at the top of the Ferris Wheel. How must it have felt to build that first skyscraper and see the world from that vantage point for the first time?

As the Ferris Wheel begins to descend, drink in one last view of the city as you still soar high above it. It is time to begin your return to the present. But before you do, take in one last view of the Chicago World’s Fair. Spot the glowing White City in the background, enlivened by the vibrant Midway Plaisance just below you.

Now take a deep breath in and slowly exhale. One more time, breathe in and exhale. Slowly roll your shoulders forward, and then backward. Again, roll them forward, and then backward. As you move through your day, be mindful of how often innovations introduced at the 1893 fair impact you.

Each time you flip on an electric light, step into an elevator, zip a zipper, or wash dishes in your dishwasher, consider life without these inventions and the creativity of the inventors.

Reflect on any feelings of gratitude and allow yourself to daydream of wonderful creations to come.

A Stimulating Whitewater Rafting Run

Get ready for an exhilarating whitewater rafting trip in this invigorating Mind Journey. Think of it like a cognitive coffee break, giving your brain the energy boost it needs for productivity, perspective, and clarity.

To prepare for this adventure, get comfortable, sitting or standing with your back straight. Rest your hands in your lap or allow them to hang loosely at your sides.

First, take a few deep breaths.  Inhale for 4. And exhale for 6.

Again, inhale for 4. And exhale for 6.

Now, close your eyes and picture yourself on a sturdy, bright orange raft, gently drifting on a meandering river. Breathe in the scent of grass along the riverbanks mingling with the sweet fragrance of wildflowers.

Beautiful dragonflies buzz through the air and hover over the water. The landscape around you continues to unfold—cliffs, greenery, occasional wildlife—a dynamic backdrop to the excitement that’s about to begin.

It’s time to start paddling. The golden sun warms your face and arms as you dip your yellow oar into the river, slicing through the water.

Friends on the raft synchronize with your paddling. You begin to hear the distant roar of approaching rapids and smile in anticipation. The river flows faster, and your adrenaline kicks in.

The raft quickly moves around a bend, and suddenly, the river bursts to life.

It surges and swirls with unpredictable energy.

Water rushes around gray boulders, forming churning waves. The sound is exhilarating—a mixture of roaring water, splashing waves, and the occasional echo of fellow rafters shouting in excitement.

The paddle becomes your trusty companion as you navigate the rapids. Gripping it firmly, you feel the water's resistance as you plunge it into the current.

With each stroke, you exert control, steering the raft through the water. Whether it's a powerful forward stroke to push through waves or a swift correction to navigate rocks and fallen branches, the paddle aids you in conquering exhilarating challenges.

Your senses are acutely heightened. Notice the scent of the cool water as it splashes your face and the tensing of your core muscles as you rise and fall with the raft. Catch a glimpse of a hawk as it soars past your line of vision.

The intensity varies from one rapid to another—gentle ripples alternate with whipping, breaking waves, tossing water so high you can taste it. You feel both excited and humbled by nature's raw power.

Frothy waves crash against the sides of the raft as it responds to the twists and turns, bouncing and jolting with each encounter.

Your body is attuned to the rhythm of the rapids. The sounds of roaring water and fellow rafters' cheers add to the experience. There's a sense of accomplishment in successfully navigating through each set, a blend of teamwork, skill, and a deep connection with the powerful currents.

You quickly learn how to spot boulders and obstacles under the surface of the water. Paddling in unison with your fellow rafters helps to avoid them. Your keen eye spots a small waterfall. You sense the anticipation in your stomach.

Your team paddles together as you approach the falls, lifting the oars as you pass over. The nose of the raft tilts forward, and you adjust your body position to balance it out. The world around you is a blur until you are fully horizontal again. Water bursts into the air with the raft’s landing.

And now, the river is calm, a striking contrast to the swift waters and rapids above the waterfall.

Up ahead, spot the take-out, where the river trip concludes.

As the raft calmly moves along, you take a few moments to reflect on the accomplishment and allow your heart rate and body to return to normal.

It's time now to end this Mind Journey. As you prepare to come back to your present, try to harness the heightened energy and store it in your muscles and bones, feeling them hum.

Open your eyes with renewed vigor, carrying the positive momentum into the rest of your day. Pick out something in your surroundings that reminds you of your rafting adventure, if you feel your energy flagging: Perhaps it's a glass of water, a yellow pencil, or the whir of a fan.

And whenever you need another turn down the rapids, know you can return to the raft any time you’d like, all through the power of your mind.

A Magical Journey Inside Monet's Water Lilies

Between the late 19th and early 20th centuries, French artist Claude Monet painted his iconic Water Lilies series, a masterful exploration of nature's tranquility and the interplay of light and color.

These enchanting oil paintings depict the serene beauty of Monet’s water garden at Giverny, France.

Monet himself designed and built the landscape that appears in these artworks, from the Japanese footbridge to the pond, to the water lilies and other foliage.

Through his unique Impressionist style, Monet rendered the garden’s ever-changing atmosphere, capturing the ephemeral moments of dawn, dusk, the changing seasons, and varying weather conditions.

Composed of almost 300 individual paintings, the Water Lilies invite viewers into a realm of contemplation and sensory immersion, where the boundary between the observed world and the artist's perception blurs into a symphony of form and hue.

Monet said, referring to his late masterpieces, “One instant, one aspect of nature contains it all.”

After Monet’s death in 1926, eight of his water lilies paintings were installed on curved walls in the Musée de l’Orangerie in Paris as a gift from the artist to the country of France.

Today, we’re going on a Mind Journey into the paintings in the Musée de l’Orangerie, and into the place where Monet originally painted them—the gardens of his home in Giverny.

First, find a comfortable place to sit or lie down.

Close your eyes or keep them open, whatever feels most comfortable in this moment.

Breathe in through your nose as you slowly count to four, now hold your breath for four, and exhale for four. Repeat the sequence two more times as you imagine drifting farther and farther away from your present place.

If distracting thoughts arise, notice them without judgment and gently let them go.

As you breathe in, imagine a fresh floral scent surrounding you, and as you breathe out, release any worries, allowing yourself to be fully present in this moment.

Imagine you are walking toward the entrance of a serene art gallery in the Musée de l’Orangerie in Paris. It’s a quiet morning and the museum’s galleries are empty; there’s no one else around.

Your footsteps echo gently in the hall, and the air is filled with soft, classical music.

You recognize it as “Claire de Lune,” the famous piano piece by Claude Debussy, who Monet admired and often mingled with at Parisian salons.

The music guides you into a state of tranquility, tinged with excitement.

You walk through an arched doorway into a vast, oval-shaped gallery, illuminated with soft, warm light. The moment you step inside, you’re immersed in a symphony of color. Five of Monet's large-scale water lilies panels cover the walls, all shimmering lavenders, blues, and greens.

This is the immersive gallery that French artist André Masson called the “Sistine Chapel of Impressionism.”

Awestruck by the paintings’ immense beauty, you step closer to one of the biggest canvases, stretching six and a half feet high and 41 feet wide.

It’s called “The Water Lilies: Clear Morning with Willows.”

As you step within inches of the painting, you feel a gentle breeze brushing against your skin, carrying the scent of blooming flowers and fresh water.

The sound of chirping birds and distant rustling leaves fills the air, immersing you completely in the painting’s natural oasis.

Walk slowly along the length of the 41-foot canvas, the colors of the water lilies coming alive before your eyes. Shades of blues, purples, pinks, and whites dance together in harmonious strokes.

The reflections on the water's surface seem to shift and ripple.

As you gaze at the painting, you recall a quote from Claude Monet: “When you go out to paint, try to forget what objects you have before you, a tree, a house, a field or whatever. Merely think here is a little square of blue, here an oblong of pink, here a streak of yellow, and paint it just as it looks to you, the exact color and shape.”

Spend another moment looking at the little squares of colors and shapes.

Now, as you turn to look at the gallery around you, Monet’s words echo in your head.

The outlines of objects begin to soften and blur. The golden frames around the canvases soften, and the hard lines between the floor and the walls blur.

The objects before you begin to fade, and instead, you see everything as a symphony of shimmering color.

When you turn back to face “Clear Morning With Willows,” you find that its depth is not an illusion: it has opened up before you into a breathtaking three-dimensional garden.

The gallery walls and ceiling dissolve into air and a blue sky opens up above you.

You take a step into Monet’s masterpiece and find yourself standing at the edge of a serene pond. Lush greenery and towering willow trees surround you. The water's surface is a shimmering mirror, reflecting the morning sunlight.

You have been transported to the pond in Claude Monet's gardens in Giverny, France, which still exists today.  

It's a clear morning, and the air is filled with the sweet fragrance of blooming flowers.

Listen to the jaunty melody of finches singing.

“I would like to paint the way a bird sings,” Monet once said.

You spot a finch, with a pink belly and gray hood, flitting out from under the willow tree’s green canopy.

Imagine the notes of the finch’s song flicking like a paintbrush in the air, leaving little trails of golden light.

You are drawn to the edge of the pond, where delicate water lilies float atop the water.

Reach out and touch the petals, feeling their softness beneath your fingertips.

In 1894, Monet, a passionate horticulturist, purchased three types of Water Lilies for his pond: the bright yellow Nymphaea Mexicana, the hot pink Nymphaea Laydekeri Rosea, and the pale yellow Nymphaea Oderata Sulpherea Grandiflora.

When he purchased them, they were still brand new crossbred genera of water lilies, first introduced to the public by the horticulturist Joseph Bory Latour-Marliac at the World’s Fair of 1889 in Paris.

After Monet featured them in his paintings, these pink and yellow water lilies, brighter than the typical white lilies, bloomed in commercial popularity.

Marvel at the creative mind that mixed colors of aquatic flowers with as much passion as he mixed paint pigments.

The water is cool and refreshing as you dip your hand in, sending gentle ripples across the pond's surface.

It is so clear that you can see the golden koi fish swimming gracefully beneath the surface.

The pond reflects clouds in the serene sky above, creating a sense of harmony and unity between nature and art.  

In 1900, the critic Gustave Geffroy described this dreamlike mirroring effect in his review of Monet’s Water Lilies exhibit, writing of "a calm pool, immobile, rigid, and deep like a mirror, upon which white water lilies blossom forth, a pool surrounded by soft and hanging greenery which reflects itself in it."

In the distance, you notice the iconic blue-green Japanese footbridge, gracefully arcing over the pond—the same bridge that’s pictured in 12 of Monet’s Water Lilies paintings.

Wisteria vines coil around its railings, giving it an otherworldly charm.

Walk down a gravel path along the pond’s edge and step onto the old wooden bridge, originally built in 1895.

You look down over the railing, spotting bright orange flashes of koi fish wiggling their tails in the water below.

Cross the bridge and continue walking on a garden path paved with fine gravel. Flowers of all shapes and sizes line the path.

Tulips, forget-me-nots, pansies, azalea bushes, alliums, peonies, snapdragons, and golden daffodils all merge to form a dazzling array of pinks, purples, blues, and yellows.

The gardens are thoughtfully arranged, a living canvas that Monet himself painted for decades.

“I perhaps owe having become a painter to flowers,” Monet once said.

As you walk down the path, you find yourself with a renewed appreciation for both his work and the floral blossoms that inspired it.

Reflect for a moment on how nature inspires you, and what you owe to it.

The sunlight filters through the leaves as you walk, casting dappled patterns of light on the ground.

Feel the warmth of the sun on your skin as a gentle breeze rustles the leaves above, creating a soothing melody.  

Toward the end of the path, you come upon a magnificent archway covered in climbing roses and nasturtiums.

Soft whispers of inspiration and creativity seem to surround you.

Monet's presence feels tangible, as if he's sharing his artistic vision with you. Reflect on the beauty and wonder of Monet’s work and how it might inspire you in your own life.

Stroll under the archway and continue down the garden path. There is a charming gazebo nestled amongst flowers.

It offers a peaceful sanctuary, and you take a moment to sit inside, shaded from the sun, breathing in the scents, and feeling the gentle breeze on your face.

Time seems to slow down, allowing you to savor this blissful moment of connection with nature and the art that it inspires.

With every step, you become more attuned to the small wonders of the garden—tiny insects, fluttering butterflies, and the gentle rustle of leaves in the wind.

You feel a deep sense of appreciation for the beauty of the natural world and how Monet captured it so brilliantly in his art.

Carry the tranquility and inspiration of Monet’s gardens with you, knowing that you can return to these gardens anytime you wish, through the power of your imagination and the timeless art of Claude Monet.

As you prepare to come back to the present, take a deep breath in, hold it, then slowly exhale.

Roll your shoulders forward, then backward. And again, roll your shoulders forward, then backward.

Now wiggle your toes and fingers, reawakening them.

If your eyes are closed, open them now.

Welcome back to the time and place where you began this Mind Journey.

Look at the world around you as if you were a painter, as if you were Monet: do not only notice the objects but also the light, shadows, and colors.

Sunset at the Grand Canyon

Find a comfortable seated or lying position and prepare to take a mind journey to one of Arizona's best-known wonders, the Grand Canyon.

First, focus on taking long, slow, deep breaths while listening to Theodore Roosevelt’s words from 120 years ago:

"In the Grand Canyon, Arizona has a natural wonder which is in kind absolutely unparalleled throughout the rest of the world. I want to ask you to keep this great wonder of nature as it now is. I hope you will not have a building of any kind, not a summer cottage, a hotel or anything else, to mar the wonderful grandeur, the sublimity, the great loneliness and beauty of the canyon. Leave it as it is. You cannot improve on it. The ages have been at work on it, and man can only mar it."

In your mind’s eye, start to visualize the Grand Canyon. Drawing upon memories or even photos and movies you’ve seen, allowing the image to take shape and sharpen—without judgment or concern about accuracy.

Now imagine that you’re more than just an observer.

You’re part of this magnificent landscape, perched safely on an outcropping of rock, a soft blanket beneath you.

Take a moment to look in front of you.

Now look to your right. And to your left. And above you.

The ancient gorge stretches out as far as you can see in every direction.

Zero in on all the colors. What do you see? Gold? copper? Red?

Notice the various blues of the sky, and whether the clouds are hovering or drifting lazily by.

How bright is the sun? Do you have to shade your eyes, or is it soft and hazy?

Now peer all the way down, picking out the deep blue-green river that snakes its way through the rock. It seems very far away, but if you really concentrate, you can see it clearly. Some parts are calm; others look perfect for white water rafting.

Is that a waterfall you spot in the distance?

It’s easy to be awed solely by the sights around you, but there’s so much more to the Grand Canyon than its vistas.

Get lost in your other senses.

Slowly tilt your head toward the sky, feeling the sun’s warmth on your face as the breeze blows across your skin.

Home in on the symphony around you. What’s the loudest sound you can pick up? Or the softest? Strain your ears a bit to hear something even quieter.

What is most like percussion? Or melody?

As you continue to listen closely, notice the sun beginning to melt into the horizon. The blue sky slowly transposes into a brilliant palette of reds, oranges, yellows and even violets. The hues are more vibrant than in any painting you’ve seen.

The wind picks up, and you pull the blanket around you. The surrounding sounds are becoming more familiar, and this familiarity relaxes you.

The sun slips lower and lower, and you imagine each stressful thought you had throughout the day slipping away with it.

When it finally disappears, so have all of your pressures of the day.

It’s time to end your journey and return to your present space.

Take a breath in, then breathe out as you allow your shoulders to relax.

Breathe in, breathe out and relax.

Breathe in, breathe out and relax.

If your eyes were closed, open them. For the rest of the day, try to hold onto the sense of awe and peace you experienced during your mind travel, knowing you can visit again whenever you desire.

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An Oceanside Hike to Oregon’s Haystack Rock

Cannon Beach is a small coastal city located in Clatsop County, Oregon. It sits along the dramatic Oregon coast and is known for its beautiful beaches and scenic views. Originally named Ecola, the city was renamed in 1922 after a cannon that washed ashore from the wreck of the USS Shark, a vessel that was part of the U.S. Exploring Expedition of 1838-1842.

The indigenous people of Cannon Beach thrived for thousands of years before European settlers arrived. The area was important for fishing, hunting, and gathering by the Tillamook and Clatsop tribes. In the early 1800s, Lewis and Clark traveled along this stretch of beach before Europeans eventually settled in this area for its climate and abundant resources.  By the late 19th century, Cannon Beach became a popular destination for tourists who were drawn to the area for its natural beauty and scenic beaches.

Cannon Beach is located on a narrow strip of land between the Pacific Ocean and the Coastal Range, and is known for its wide, sandy beaches and towering sea stacks. The city is surrounded by lush forests and scenic vistas, making it a popular destination for outdoor recreation such as hiking, fishing, and bird-watching. It’s also famous for its well-known landmark and popular tourist attraction, Haystack Rock, our destination today.

First, find a comfortable place to sit or lie down.

Now, close your eyes, let your shoulders relax, and clear your mind of any stress or anxiety.  

Let’s begin walking slowly, approaching the wooden steps that take us down to the beach. It’s a sunny day with interspersed clouds breaking up the bright sunshine. You can feel the slight breeze and begin to smell the salt in the air.

When we get to the top of the stairs leading to the beach, let’s take in this vast and incredible landscape before us. This is a dramatic and dynamic coastline as nature often changes the scenery.

Let’s first look left down the nearly one-mile-wide expanse of sand. This is truly an awe-inspiring view, as we see the mountains rise so close to the beach—a collision of water and rock. The mountains are part of the Oregon Coast Range, a mountain range that runs parallel to the coast, separating it from the Willamette Valley.

The Coast Range includes several mountains and peaks including the highest, Marys Peak, with an elevation of over 4,000 feet, and smaller ones such as Saddle Mountain and Tillamook Head.

Let’s now look to the right and you’ll see more of the Coast Range and the harmony of colors that paint this landscape—the deep blue of the Pacific Ocean, the bright green of the surrounding forested mountains, and the golden sand of the beach.

As we take hold of the wooden staircase and begin to descend onto the sandy beach, we get a closer look at some of the vegetation growing on the dunes.

Step by step, as we slowly walk down the stairs, you can feel more of the breeze coming from the Pacific Ocean.

You can see a variety of coastal shrubs and grasses, which are well-adapted to this harsh coastal environment. Many of these plants have deep roots, with tough, salt-tolerant leaves.

Let’s identify a few…

The dunes at Cannon Beach are home to various beach grass species, all playing an important role in stabilizing the dunes and preventing erosion.

To your right, you can see American Marram grass, a hardy grass species that is well adapted to the harsh coastal environment. Marram grass is a tall, green grass that is commonly found in sandy dune habitats along the Oregon coast. It ranges from 2 to 4 feet tall and has stiff, upright leaves that are about 1 inch wide and are usually gray-green in color.

Can you see its long, golden spikes of small flowers surrounded by papery bracts? It looks like even its stiff leaves are swaying in the breeze.

Let’s also look for some Beach pea. This native plant species is commonly found in the dunes along the Oregon coast. It also has a deep root system with tough and salt-tolerant leaves. It’s a low-growing, perennial plant. You can see some Beach pea growing only 12” up from the dune. It’s spread wide, sprawling out in its comfortable spot in the sun.

Notice its leaves, which are oval in shape and about 2 to 3 inches long. The upper surface of the leaves is a beautiful deep green while the underside is a lighter shade. The leaves are arranged alternately along the stems and are slightly pubescent, giving them a soft, fuzzy feel.

Let’s spend a moment getting lost in the Beach pea’s purple flowers. At about 1” in size, they are a striking end to each stem. Can you smell a hint of their sweet, floral scent?

Finally, we spot some Sea rocket; another low-growing plant that spreads out in all directions from its taproot. It looks to be about 20” tall with lance-shaped leaves that are about 3” in length. Its bright green color is offset by its white or lavender blooms, about 1” in size. The flowers are beautifully arranged in clusters at the end of the stems and you get a faint sense of their aroma.

Now, let’s turn back to the left and take our first look at Haystack Rock sitting within this wide sandy beach. It’s hard not to be awe-struck by its massive presence and strength.

Let’s begin walking toward Haystack Rock, and while we do, take in the vastness and power of the Pacific Ocean.

The water at Cannon Beach is typically cool, with temperatures ranging from the mid-50s to the low 60s. The air is often chilly and windy. While it’s warm today, you can sense the Pacific’s vast power and feel a hint of coolness in the breeze skimming off the top of the water.

Despite its cool temperatures, this ocean is home to a diverse range of marine life, including a variety of fish, mammals, birds, and invertebrates. Chinook, coho, sockeye salmon, rockfish, sole, and squid are all common in this part of the Pacific Northwest.

As we continue walking, try to feel the impression of your feet in the sand with each step.

Imagine how deeply you sink into the sand with every stride. Let’s walk a bit closer to where the waves meet the sand and notice how the depth of each step increases.

As you walk along the water, notice how the sound of the waves is slightly louder. Notice that you’re mostly hearing the soft lapping of water as it gently rolls in and out.

Can you see anything on the sand’s surface as you walk?

It looks like a Pacific sand crab is just ahead. Also known as the mole crab or sand flea, the sand crab is a small crustacean typically found along the Pacific coast.

They have a small, oval-shaped body that is usually less than an inch in length. They are a pale gray or brown color and have two small claws and multiple legs that are used for burrowing in the sand—which they’re putting to good use.

As soon as you saw it, it quickly scrambled back underneath the surface.

The tide is out, making the beach as wide as possible and Haystack Rock easily accessible. As you see the rock ahead, take a minute to imagine how this view would change at high tide with the waves crashing up against its massive form.

As we approach Haystack Rock, let’s find a comfortable spot to sit on the sand and take in this natural wonder’s incredible presence.

At 235 feet tall, Haystack Rock is a massive basalt sea stack that is estimated to be over 15 million years old. It was formed as a result of lava flows from volcanic activity in the area. Over time, the surrounding rock was eroded by wind, rain, and waves, leaving only the harder basalt rock to form the towering sea stack in front of you.

Try to imagine how this rock might look in a city.

For some context, New York’s Statue of Liberty, including the base and pedestal, is 305 feet tall; the Washington Monument is 555 feet tall; and the Seattle Space Needle rises 605 feet into the air.

Think for a moment about what makes Haystack Rock feel so weighty.

Haystack Rock is a monolith, which is a large, isolated rock formation that rises abruptly from the surrounding terrain.

Look at its texture. Can you see how rough and irregular it is? Imagine gliding your hand across its surface.

In doing so, you would be tracing history—from the volcanic activity and solidified lava that created the basalt structure; to its many visible cracks, crevices, and fissures from age and weathering; and finally, to its purpose now as the home to numerous barnacles, mussels, and other types of sea life—all of these adding to its unique texture and appearance.

Let’s reflect for a moment on the force of nature that created this magnificent rock and the length of time it took to mold it into the shape we see before us.

As you take another few minutes to sit and watch the ocean waves roll in and out, ground yourself in this moment in time. Take in the fresh sea air and feel the cool breeze break up the warmth of the sun.

Our journey to Haystack Rock is complete.

As you slowly open your eyes and become aware of your surroundings, make sure to remember your visit throughout your day, or whenever you need a moment to relax and rejuvenate.

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A Restorative Rainstorm in Costa Rica

Prepare for a restorative, rainy day in La Fortuna, Costa Rica.

Before we embark on our mental vacation there, here’s a little background to enhance your experience.

La Fortuna is a small town located in the Alajuela province in central Costa Rica.

One of seven provinces, Alajuela covers nearly 10,000 square kilometers and is known for its diverse geography of lush tropical forests, rolling hills, and fertile river valleys.

The province is also home to several volcanoes, including the Arenal Volcano, one of the most famous landmarks in the country.

Many of La Fortuna’s 10,000 residents are of Spanish descent, with a significant indigenous population as well.

The culture is deeply influenced by the indigenous traditions of music, dance, and folklore that are celebrated during local festivals and events.

It’s a vibrant and diverse community with a rich history, a strong connection to the land, and a deep love of nature.

La Fortuna has a tropical climate with a dry season and a rainy season. The dry season runs from December to April, with days that are typically rain-free and full of sunshine. The rainy season runs from May to November and is characterized by frequent, daily rain showers.

Visiting La Fortuna during the rainy season brings many unexpected benefits.

Even with precipitation, temperatures remain warm and the region teems with life—bursting with flora and fauna not seen during the dry season.

Are you ready for your immersive Costa Rican Mind Journey?

First, find a comfortable seated or lying position.

Close your eyes, or leave them open if you prefer.

Focus on taking three long, slow, deep breaths. Inhale through your nose, and exhale through your mouth. And again. Inhale deeply through your nose, and exhale through your mouth.

Now, think about the word that best describes how you usually feel about rain.

Relax in the moment while listening to the Langston Hughes poem, “April Rain Song.”

Let the rain kiss you
Let the rain beat upon your head with silver liquid drops
Let the rain sing you a lullaby
The rain makes still pools on the sidewalk
The rain makes running pools in the gutter
The rain plays a little sleep song on our roof at night
And I love the rain.

Inhale again, this time holding your breath for a count of four. Now slowly exhale—allowing your body to let go of any distractions or stress.

Now, imagine you’re relaxing on a secluded, covered balcony in charming La Fortuna.

The rainforest is alive with a symphony of sounds and awash in a sea of dense greenery. You’re sitting in a comfortable hanging hammock chair, the wind gently swaying you to and fro.

Gaze out onto the verdant trees and plants, picking out the pops of red, orange, and pink.

There’s so much to see in this thriving ecosystem and your eye is drawn to the majestic Arenal Volcano, the youngest and most active volcano in Costa Rica.

Its looming silhouette and cone-shaped peak dominate the view.

In your mind’s eye, imagine in great detail your view from the balcony, drawing upon memories, photos, and movies, or even just your imagination.

Allow the image to take shape and sharpen—without judgment or concern about accuracy. Whatever you’re picturing is right for you.

As the scene unfolds, remember that you’re more than just an observer; you’re part of this magnificent landscape.

Look around you in each direction and engage all of your senses.

Feel the warm, humid air with an intermittent cool, refreshing breeze.

A Glasswing butterfly lands right in front of you on the balcony railing. Aptly named, you can see right through its wings, as if peering through a stained-glass window.

Remain still until it flutters away, getting lost among the trees.

To your right is a small, colorfully-tiled table with a steaming cup of locally grown Arabica coffee.

As you continue to take in the view, pick up the cup and hold it with both hands. Do you feel the radiating heat?

Inhale the rich, full-bodied, sweet coffee aroma.

Now, take a sip. It's smooth, with hints of caramel, chocolate, and citrus. Take a few more sips, then set the cup gently back on the table.

From your perch, track the slow-moving purple-gray clouds across the sky. They’ve already eclipsed the top of the volcano.

Is that the sound of hushed thunder, quietly rolling in the distance?

Safe on your balcony, you feel a sense of anticipation and excitement as the rain approaches. It seems some of the wildlife agrees.

As the first raindrops fall—pitter-pattering on the metal roof—animals and birds emerge from their hiding places to enjoy the refreshing rain.

There’s the unmistakable whooping bark of howler monkeys. You stand up and search the treetops for them.

There are several brown, furry noise-makers swinging from branch to branch. Their cacophony of howls are answered by more, somewhere in the distance.

To your left, you notice the rainbow-colored beak of a Keel-billed Toucan peeking out of a tree hollow. Soon, the rest of your feathered friend emerges, looking much more dignified with its black body and yellow breast. Perhaps the bird is eyeing the lizard that just scurried behind the table.

Still standing, lean slightly over the balcony railing and raise your face to the sky. How does the warm rain and mist feel on your skin? Like the raindrops on your face, imagine any remaining distractions or tensions rolling off of you.

Focus on the raindrops.

Let your eyes follow them as they travel down, bounce off high leaves, land on the leaves below, and continue this step-like dance—down, down, down—until you lose sight of them. Picture the plants at the very bottom lifting their leaves upward, waiting their turn to be nourished and replenished by the water.

Think back to a time when you felt alive, nourished, and renewed by something. What, or whom, made you feel that way?

It’s raining hard now.

Take a few moments to revel in the soothing, almost hypnotic sound, while breathing in the rain's fresh, invigorating, earthy scent.

Recall now the word that describes how you usually feel about a rainy day. What’s the best way to describe how you’re feeling right now?

Suddenly, the rain slows and then slows some more. Sunshine beams through the clouds even as droplets continue to fall.  

As the rain finally halts, the air fills with the unmistakable high-pitched whirring and chirps of hummingbirds.

It’s clear now why Costa Rica is often referred to as “The Hummingbird Capital of the World.”

As you search to find one, a rainbow appears, arcing high in the sky.

It’s pale yet striking, each of the seven colors distinct.

As if it knew you were looking for it, a vibrant green hummingbird with a reddish-brown tail appears: darting, hovering, and flying backward against the backdrop of the rapidly fading rainbow.

The Rufous–tailed hummingbird zips around with precision, rapidly maneuvering, then seems to hang stationary as its wings beat so fast that it is difficult to see with the naked eye.

As quickly as it arrived it disappeared, along with the rainbow. You feel gratitude for witnessing both, even if only for a short time.

Take one more look around, soaking in the magic of nature.

It’s time to prepare to end your journey. Take a few deep breaths while becoming more aware of your actual surroundings.

If your eyes are closed, open them. Roll your shoulders in a big circle forward, then roll them backward.

Once more, take a deep breath in, hold it, and slowly exhale.

As you go about your day, hold on to the sense of abundant life, growth, and renewal you experienced in the tropical paradise of Costa Rica.

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Ziplining for Energy

Welcome to a cognitive coffee break—a quick brain booster to fuel that energy jolt you need. We’ll ride above the trees, taking in the awe-inspiring views of the forest.  Get ready to unleash the thrill of ziplining, using the power of your imagination.

To prepare for this adventure, sit or stand with your back straight.

First, take a few deep breaths.  Inhale for 4.

And exhale for 6.

Again, inhale for 4.

And exhale for 6.

Now, close your eyes.

In your mind’s eye, imagine standing on a wooden platform perched high among the trees. Notice how sturdy it feels beneath your feet. You’re surrounded by lush, green vegetation and the exhilarating sound of birds. Allow the image to take shape and sharpen. Engage all your senses to fully connect with the scene around you.

Peer over the edge, feeling a rush of anticipation.

The distance from the platform to the ground is both humbling and electrifying.

Drink in the panoramic view—the rugged cliffs, lush greenery, and farther out, the azure sea blending into the horizon.

Your body thrums with excitement and you notice your heart rate has slightly increased with anticipation.

Feel the texture of the safety harness supporting your legs, waist, and shoulders. Two hooks securely attach the harness to the cable and your arms remain free.

Spread your arms like the wings of a bird. As the wind curls around you, you’re lifted into a nearly horizontal position.

Appreciate your heightened senses while dangling on the precipice of this adventure.

Three. Two. One…

The wind whispers through rustling leaves as a gust propels you forward with a solid whoosh.

Adrenaline surges through your veins as you hurtle into the brilliant, blue sky.

Air rushes by your ears.

The world around you blurs and your heartbeat races. Tuck your arms against your side and soar faster and faster, zooming across the treetops. It’s an intoxicating mix of freedom and exhilaration.

Take in a deep breath and look around. The trees surrounding you look like a tapestry of so many shades of green, too many to count.

The tops of the trees look like a soft carpet. Enjoy the view and rush of energy as you zip past this forest of energy and life.

You can now see the ocean peeking out from the treeline, the scent of sea air filling your nostrils.

The rolling waves are now close enough to hear.

Up ahead is another platform, signaling the end of your flight. Someone from the beach waves and cheers you on.

Stretch out your arms to slow down, soaring like the gulls flying near you, so close you can almost touch them.

As your speed further decreases, the platform nears, closer and closer. You reach it, slowly and safely coming to a halt.

The spine-tingling sensation remains in your bones despite standing solidly on the wood planks. Gaze out over the lively sea, basking in the vibrancy.

Raise your arms over your head, stretching fully as you inhale and imagine drawing in energy, hold the breath, and exhale, ridding your body of fatigue.

Breathe in energy. Breathe out fatigue.

Now, open your eyes.

Tap into this incredible energy for the rest of the day, knowing you can replenish it anytime, simply by activating your imagination.

A Meditative Forest Hike in Acadia National Park

Located on the eastern coast of Maine, Acadia National Park was established as the first national park east of the Mississippi River.

It was originally established as Sieur de Monts National Monument in 1916, then renamed Lafayette National Park in 1919 before finally becoming Acadia National Park in 1929.

The park is home to a diverse landscape of mountains, forests, lakes, and coastal shorelines.

Over the years, the park has grown to encompass over 47,000 acres and attracts millions of visitors each year who come to hike, camp, boat, and enjoy the park's scenic beauty.

Acadia National Park offers a wide variety of trails for visitors to explore—from easy, flat walks to challenging mountain climbs. Today, we will experience one of the park’s most popular trails, the Jordan Pond Path – a gentle, 3-mile walk around the beautiful Jordan Pond.

Now, bring your mind into the present moment and visualize coastal Maine—without judgment or concern about accuracy.

Imagine a place where the ocean meets the mountains, surrounded by trees and soft light.

As we approach Jordan Pond, start to relax your mind and take in some deep breaths.

This stunning, crystal-clear lake covers 187 acres and is surrounded by towering mountains, lush forests, and rolling hills. Today, as we follow the Jordan Pond Path, our destination is a small beach, where we’ll take in the incredible views of this serene place.

As we approach the trailhead, let’s stop and take in our surroundings. Smell the clean, crisp aroma of the water.

Look slowly to the left and right. Take in the scents of the surrounding vegetation—a blend of pine and wildflowers. It’s a bright, sunny day here in Maine, about 70 degrees fahrenheit with a hint of crispness in the air—a sure sign that fall is coming.

Pine trees have a fresh and invigorating scent that is instantly recognizable. It's a woodsy, earthy aroma from a mixture of resin, pine needles, and sap. Take in a few more deep breaths and imagine seeing a forest of pine in the distance.

The aroma of pine intensifies on warm, sunny days when the sun heats the resin in the trees and releases the scent into the air. As we walk along the Jordan Pond Path and through the pine trees, the scent will become stronger and more intense, filling the air with the fresh, clean fragrance of the trees.

As you look around, you’ll see a small meadow of wildflowers to your right—a mixture of black-eyed Susans, milkweed, and chicory. You might also be able to see the intricate and lacy white blooms of Queen Anne’s lace, a wildflower often found growing along roadsides, fields, and meadows. Queen Anne’s lace can reach up to 8” across and is comprised of many tiny, white, and fragrant flowers arranged in a flat, umbrella-like cluster.

You can hear the buzzing of bees—a reassuring sound that summer is still present. The bees move from flower to flower, their wings beating rapidly, creating a low, continuous hum. The sound is a sign of their busy activity as they gather nectar and pollen from the flowers.

This sound is accentuated by the beating of their wings and the movement of their bodies as they maneuver from petal to petal, gathering nectar from deep within the flowers. Take a moment to watch them move, and appreciate the significance of these insects to the health of the ecosystem.

You can also see the beautiful and distinctive markings of a monarch butterfly lightly prancing from one plant to the next. Monarch butterflies primarily feed on the nectar of flowering plants such as milkweed, goldenrod, clover, and aster.

During their adult stage, they use their long proboscis to extract nectar from the flowers, which provides them with the energy they need to fly and mate.

Milkweed plants have large, oblong leaves and clusters of small, fragrant flowers that are typically pink, purple, or white in color. The flowers are arranged in clusters, or umbels, at the top of the plant and are a popular source of nectar for pollinators like bees, butterflies, and hummingbirds.

One of the most distinctive features of milkweed is the sap produced in the stems and leaves. The sap is white and milky and contains a variety of compounds that are toxic to many mammals, but not to the monarch butterfly. Over time, the sap accumulates and provides protection from predators for monarch caterpillars and butterflies.

Take a moment to admire the breathtaking beauty of a monarch butterfly, with its vibrant orange and black wings and elegant, graceful movements. Admire its intricately patterned wings, with bold, black veins outlining the orange and black spots that cover its surface. The butterfly flutters from flower to flower, its wings shimmering in the sunlight, creating a dazzling display of color.

Can you catch a glimpse of the underside of its wings and see a paler shade of orange, with a series of black veins and markings?

The butterfly's movements are graceful and effortless.

Take in this moment as you watch it glide through the air, drinking nectar from the flowers and spreading pollen in its wake.

The beauty of the monarch butterfly is not just in its appearance, but also in its life cycle and remarkable migration patterns. Each year, millions of monarchs undertake a journey of thousands of miles, flying from their breeding grounds in the northern United States and Canada to their overwintering grounds in Mexico.

Imagine what it must be like to land in this haven after such a long journey each year.

From here, take another deep breath in and out, and let’s begin slowly walking along the right edge of the pond. Look to your left across the pond to see the mountains. You can hear the sound of the gentle lapping of water against the shore. It is a repetitive, rhythmic sound, with a low and slow tempo that creates a sense of peace and tranquility.

As we continue to walk, imagine any stresses and worries slowly lifting as you get lost in the peaceful moment.

As the trail becomes lined with more and more trees, the sound of gentle lapping is accompanied by the sounds of other wildlife and nature—the chirping of crickets, the call of birds, and the rustling of leaves in the wind.

As we come upon a small clearing to the left, let’s turn off the trail and into a small, sandy beach area overlooking the pond.

Take in your surroundings. As you slowly look left and then right.

Try to focus on the details.

What do you see?  

Look across the pond into the distance at the trees and mountains.

How many different shades of green can you identify?

Is the sun creating sparkles of light on the water?

Is the water bobbing in small waves of movement or is it perfectly still?

What kind of clouds can you see?

You might see the most common type of sunny day clouds, or cumulus clouds, which have a white and puffy appearance. They often resemble cotton balls and can grow quite tall.

Or maybe you’re looking at cirrus clouds, which are thin and wispy with a white or light gray color. They tend to be found high in the sky and can indicate an approaching weather change.

Are the clouds moving quickly or slowly?

Notice the rocks around this sandy area. The big boulders to your left are hard to miss. Look closely at the variations in their colors.

The geologic history of the park dates back over 400 million years, to the time when the area was part of a shallow ocean.

Over millions of years, sediment accumulated on the ocean floor and was eventually compressed into solid rock. The rock was uplifted and tilted, forming the Appalachian Mountain range, which includes the mountains in Acadia National Park.

The glaciers of the last ice age, which ended about 12,000 years ago, shaped much of the park's landscape. They carved deep valleys and deposited rocks and soil, forming the park's rolling hills, mountains, and coastal plains.

The glaciers also created many of the park's iconic features, including the ponds and lakes throughout the park.

Let’s take a minute to feel the connection between the present moment and the past, through the thousands of years represented in the rocks you see.

Take a last moment to get lost in the view before we begin our walk back.

As we begin our journey back along the trail, notice how the expanse of time has started to cast long shadows across the pond.

The sun is starting to set and areas that were once covered in bright sunshine are taking on more hues of red, pink, and orange.

The light you see now over the pond is filtered through the atmosphere, scattered by particles in the air. As the sun slowly dips lower on the horizon, light has to travel through more of the Earth's atmosphere, causing it to scatter even more, creating shades of the bright oranges, pinks, and reds you may be seeing now.

The water is now very still and broken only by the occasional splash of a fish breaking the surface or the fluttering of insects hovering over the water.

You may also hear the distant call of a loon, which is haunting and distinctive.

The most commonly recognized loon call is a wail, which is a mournful and eerie sound that can be heard echoing across the water. The wail is used by loons to communicate with each other and to announce their presence to other birds and animals.

The calls of loons are an important part of their biology and are an iconic feature of the Maine wilderness.

As we continue walking back to the trailhead, let’s listen to the sounds around us and take in some last deep breaths of pine-infused air.

As we emerge from the trail, look once more at the still water of Jordan Pond and the surrounding trees, wildflowers, and sky.

Let your mind wander and embrace the moment of standing in stillness and quiet in this majestic landscape.

Be sure to conjure this peaceful moment throughout your day.

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A Sunny Stroll Through Central Park

Welcome to your Central Park Mind Journey.

Throughout this tour, we’ll provide contemplation and visualization prompts, which will activate your senses, giving you an opportunity to connect with these beautiful locations—without actually being there.

Find a comfortable place to sit or lie down, and close your eyes if you’d like. Focus on taking long, slow, deep breaths while imagining stepping from the hubbub of the city into a lush urban oasis.

We begin our tour at the William Shakespeare statue near the center of the park close to the eastern edge.

If someone says “The Park” in New York, chances are very good that they are referring to Central Park. Spanning 843 acres, Central Park is the most filmed location in the world and the most visited urban park in the United States, boasting more than 40 million visitors annually.

Allow an image of Central Park to take shape in your mind. Draw upon memories or photos, movies, or TV shows you’ve seen. What you see in your mind’s eye doesn’t have to reflect reality; it should be your idea of a relaxing, vast, green space filled with birds, flowers, lakes, and winding footpaths.

Conceived by acclaimed landscape architects Frederick Law Olmsted and Calvert Vaux, the winning design of Central Park was selected through a competition held in 1858.

Imagine you’re part of this landscape, strolling along a pathway, watching the sun peek through the trees. Rounding a corner, you now see a bronze statue that sits on a large stone plinth. Walk up to it and peer closely at the plinth. Imagine if you could inscribe a line from one of his most famous works, what would it be?

Dedicated in 1872, the sculpture, made by one of the most prominent American sculptors of the late 19th century, John Quincy Adams Ward, commemorates the well-known poet, playwright, and actor born in 1564. A group of prominent New Yorkers had read about Shakespeare memorials being erected in England and Germany, and so they formed a committee to bring one to Central Park. An 1864 performance of Julias Caesar in the Winter Garden Theater raised $4,000 toward the funding of the statue. One of the actors was none other than John Wilkes Booth, who assassinated President Abraham Lincoln the following year. The monument’s cornerstone was placed in 1864 on the 300th anniversary of Shakespeare’s birth, but the Civil War delayed its completion for several years. John Quincy Adams Ward would become known as the “Dean of American Sculptors,” creating a total of nine sculptures for New York City’s parks, including Indian Hunter, The Pilgrim, and the Seventh Regiment Memorial, which all reside in Central Park.

This sculpture of Shakespeare was cast in Philadelphia in 1870 at the Robert Wood & Company foundry, which was also responsible for statues of other historical figures, including former Secretary of State Henry Clay, Dr. John Witherspoon (a signer of the Declaration of Independence) and President Abraham Lincoln. The popularity of Victorian-style fences led to the foundry opening an outpost in New Orleans, which was responsible for much of the ornamental cast iron work there.

While listening to this snippet from Shakespeare’s Romeo & Juliet, imagine walking around the statue, taking it in from all angles. Standing tall and proud, he’s wearing traditional Elizabethan clothing. One hand is resting on his hip, the other, clutching a book. His head is bent down, almost as if he’s peering at you. You reach out to touch the statue. The bronze feels cool and smooth.

Let’s listen for a moment to Shakespeare’s "Sonnet 47."

Betwixt mine eye and heart a league is took,
And each doth good turns now unto the other.
When that mine eye is famished for a look,
Or heart in love with sighs himself doth smother,
With my love’s picture then my eye doth feast
And to the painted banquet bids my heart.
Another time mine eye is my heart’s guest,
And in his thoughts of love doth share a part.
So either by thy picture or my love,
Thyself away are present still with me;
For thou no farther than my thoughts canst move,
And I am still with them, and they with thee;
Or if they sleep, thy picture in my sight
Awakes my heart to heart’s and eye’s delight.

Next, let’s travel the long straight path that is the Mall and Literary Walk. We'll take this path all the way to our third destination, Bethesda Terrace, but in the meantime, let's talk about the Central Park Mall and Literary Walk.

The grand pathway you’re on now is dotted with people meandering, some walking their dogs, others pushing baby strollers. The air is filled with the sweet scent of the blooming tulips, daffodils, and crocuses, their vibrant colors catching your eye. The leaves of the trees rustle in the gentle breeze. Is that a cardinal perched on a branch?

The southern portion of The Mall, which you are walking along now, is known as the Literary Walk as it is lined with statues of writers. These include Fitz-Green Halleck, Robert Burns, and Sir Walter Scott, as well as Christopher Columbus. Halleck, born in 1790, was famous for his social commentaries, and the statue was unveiled on the year of his death to President Rutherford B. Hayes and a crowd of 10,000 fans. Scottish writers Scott, born in 1771, and Robert Burns, born in 1759, wrote novels and poems, respectively. The newest monument on the Literary Walk—the first added to the Park in more than 50 years—is the Women’s Rights Pioneers Monument, placed in 2020.

One of the Park’s most striking features, the Mall, is a formal promenade lined with two rows of American elms, North America’s largest remaining stand of these majestic trees. It cuts a formal, straight path up through Central Park, an anomaly among the park’s predominantly meandering paths. The Mall provides the perfect setting for strolling and people-watching, just as it was intended by Olmsted and Vaux in the 19th century.

Slowly glance to your left and right. People are resting on benches in the warm sunshine, their heads bent to the sun, some of them seemingly lost in thought under the canopy of trees. You reach out to touch one of the towering elms with its gnarled branches. Its bark is rough with deep furrows.

Think for a moment about how much life a single tree supports.

Let's continue down the Mall toward Bethesda Terrace.

Olmsted and Vaux referred to The Mall as “an open-air hall of reception,” and it remains to this day a place for New Yorkers and visitors to come together and be social and enjoy nature and art. Their vision of landscape as implied architecture is still clear: The elm trees’ curved branches seemingly vault above the path to create a cathedral-like space.

The American elm, sometimes called white elm, is known for its large, stately form. As such, it was chosen by Native Americans as “council trees,” or a signpost for significant tribal gatherings. Oliver Wendell Holmes and Henry David Thoreau are among those who have extolled the American elm’s beauty in their works. For Thoreau, elm trees were almost anthropomorphic, showing a range of human characteristics. He saw elm trees as exhibiting stoic perseverance in the face of adversity. Of elms, he said, they "adjourn not night nor day, they stand for magnificence; they take the brunt of the tempest; they attract the lightning that would smite our roofs, leaving only a few rotten members scattered over the highway."

Take a moment to appreciate their rare beauty and graceful forms.

Let's keep walking down The Mall toward Bethesda Terrace.

The Mall’s northern section was intended as an area to enjoy music in the 19th century. Architect Jacob Wrey Mould designed a cast-iron bandstand, later replaced by the Naumberg Bandshell in 1923, an iconic element of the Park which still hosts performances today and was the site of a speech delivered by Martin Luther King Jr. and a eulogy read for John Lennon.

Literary Walk is a perfect place to people-watch and think. Let’s find a seat on one of the Mall’s slatted benches and pause for a moment to listen to the poem, "Sanctuary," by the 24th U.S. poet laureate, Ada Limón, from her book, The Hurting Kind, published by Milkweed Editions:

Suppose it’s easy to slip
into another’s green skin,
bury yourself in leaves

and wait for a breaking,
a breaking open, a breaking
out. I have, before, been

tricked into believing
I could be both an I
and the world. The great eye

of the world is both gaze
and gloss. To be swallowed
by being seen. A dream.

To be made whole
by being not a witness,
but witnessed.

Consider the last lines,”To be made whole by being not a witness, but witnessed.” This is a good time to acknowledge another person in your visualization. Recent research has shown that tiny gestures can help people feel more connected. Give a nod, hello, or brief smile to someone near you. Did they acknowledge your gesture?

Let’s spend another moment under the great Elm canopy and take in this moment of awe.

We’re now standing at Bethesda Terrace, overlooking Bethesda Fountain.

Bethesda Terrace is a notable icon of Central Park and features a large two-level plaza with an arcade. As one of the few formal landscapes in the Park, the Terrace offers a gathering space that features Bethesda Fountain. Bethesda Terrace was designed by Central Park co-designer Calvert Vaux with his assistant, Wrey Mould.

Vaux always maintained that nature was the focus of the design of Central Park. He once said, “Nature first, second, and third—architecture after a while.” The Terrace is a notable exception, but the details of the Terrace still pay homage to nature.

Notice the intricate carvings on the ramps, balustrades, and piers of the Terrace, which Wrey Mould was responsible for. On the upper level of the terrace, piers feature scenes representing night and day. Grand staircases that lead to the lower level along with other piers feature carvings that depict the four seasons as represented through fruits, flowers, plants, and birds.

The lower level of Bethesda Terrace features 15,000 colorful encaustic or inlaid tiles manufactured by the Mintol tile company in Stoke-on-Trent, England. It is the only ceiling in the world featuring these types of tiles, which are typically used as flooring.

And at the center of the Terrace is Bethesda Fountain, which Vaux called “the centre of the centre.” Measuring 26 feet high and 96 feet wide, it is one of the largest fountains in New York. It features a bronze Neoclassical statue known as the Angel of the Waters. The only sculpture to have been commissioned as part of the original design of Central Park, the 8-foot bronze angel stands above four cherubim which represent health, purity, temperance, and peace, all set within a two-tiered basin that is filled with aquatic plants in the summer. The angel carries a lily in one hand while the other is outstretched to bless the water pouring around her feet, which commemorates the opening of the Croton Aqueduct in 1842 to supply the city with fresh water.

The designer of the sculpture was Emma Stebbins, who became the first woman to receive a commission for a major sculpture in the city of New York. Initial reviews of the sculpture were mixed. When the sculpture was unveiled on June 1, 1873, The New York Times wrote, “All had expected something great, something of angelic power and beauty, and when a feebly-pretty idealess thing of bronze was revealed the revulsion of feeling was painful.” Today however, The Times describes the sculpture as, “all but synonymous with the city.”

Tony Kushner, the award-winning American playwright who wrote Angels in America, said of the Bethesda Fountain, “The plaza, the setting and the angel herself — it feels like the center of New York City, and the center of the universe, in a way.”

Let’s take a moment to reflect on a quote from Marcus Aurelius, a Roman Emperor and Stoic philosopher who ruled from 161 to 180 AD. He said, “Look within. Within is the fountain of good, and it will ever bubble up, if thou wilt ever dig.”

Next, we’ll walk along the circular edge of the fountain to the left, getting a first good look at The Lake. Let’s follow the path to the left, tracing the edge of The Lake toward Bow Bridge.

As we walk, see if you can spot any ducks or other waterfowl floating by. Males are quite distinctive with their iridescent green head, white neck ring, brown body, and yellow bill. Females have darker brown chests with a bit of purple in their wings.

Welcome to Bow Bridge, one of the most photographed sites in Central Park. Spanning 60 feet, the bridge connects Cherry Hill—an ideal place for picnicking along the water. especially when the nearby Yoshino cherry trees, with their delicate pale pink flowers, are in bloom. Also designed by Vaux and Wrey Mould, Bow Bridge features elements of Neo-Classical, Gothic, and Renaissance design.

It is the oldest cast-iron bridge in the Park and the second-oldest of its kind in the United States. The graceful arc of the bridge calls to mind an archer’s bow. The wood walkway is made from ipe, or Brazilian walnut, a wood typically found in South America and some parts of Central America. Ipe is one of the densest hardwoods available, three times harder than cedar. The bridge also features eight 3 1/2-foot-tall cast-iron urns displayed along the edges of the bridge, which are replicas of the original planting urns that adorned the bridge.

Imagine what those original urns look like, overflowing with blooming flowers.

Stop for a moment on the bridge to take in views of the lake. Look down at the water and note how it ripples as rowboats glide by. Do you see mallards swimming? Is anyone near you leaning over to look at the magnificent reflection? Do you hear laughter? Run your hands along the smooth surface of the bridge, noting the texture, temperature, and graceful lines of the bridge’s design.

Bow Bridge is one of the primary entrances to the area of Central Park known as “The Ramble,” which we’ll explore shortly. Now, let's cross Bow Bridge and stay to the left, continuing to walk along the Lake. We'll walk along the lake for a bit, eventually turning right, and into The Ramble.

For now, continue walking, taking in the beauty of the surrounding trees and lake.

You should be able to look across the lake, to see the Upper West Side of New York. One distinctive building that you might want to make note of is the San Remo, which sits on Central Park West, facing Central Park.

The San Remo, now a luxury apartment building, was completed in 1930 and is known for its Renaissance Revival style architecture and distinctive twin towers rising from its 17-story base. The building is listed on the National Register of Historic Places and is a New York City-designated landmark. If you look up, you’ll see almost temple-like round colonnades that crown the towers.

Designed to resemble the lush forests of upstate New York, the Ramble offers 36 acres of winding paths, rocky outcroppings, and dense foliage. It’s very easy to forget you are still in the middle of bustling Manhattan, with the sounds of birds chirping all around you and the dense foliage blocking the views of skyscrapers that are so present in the southern part of the park.

As you turn slightly right from the lake, you'll begin to enter The Ramble.  As we walk, you may start to hear the sounds of a stream, which we’ll use to help us navigate to Azalea Pond, our next stop. The pond is fed by a meandering stream known as The Gill, and it is named for the azaleas and rhododendrons planted along its shores. Can you smell the sweet and spicy clove scent of the rhododendrons? Relax for a moment in this peaceful retreat, feeling calm and relaxed.

Central Park is an important stop along the Atlantic Flyway, a migratory path for birds during the spring and fall. The park welcomes hundreds of bird species each year. The Ramble is the center of birding activity within Central Park, and a spot just east of Azalea Pond features several bird feeders and is a great place for birdwatchers to gather. Let’s walk there now.

In the spring, the Ramble is populated with migrating warblers, and in the fall, it's a hotspot for Northern Flickers, Cedar Waxwings, and other striking birds. 192 bird species are regular visitors to Central Park, and another 88 species are infrequent visitors. While it may be rare to see them, as many as six species of owl winter in the park.  With its diverse native plantings, woodlands, and freshwater stream, the Ramble can provide an incredible birding experience, especially for viewing songbirds, often visible at close range.

As William Shakespeare said, “The earth has music for those who listen.”

Let’s take an extended time to ramble through the Ramble and listen to the music of the earth. The twisting paths of the Ramble were intentionally designed to create a sense of mystery and wonder. As you meander through them, enjoy the cool shade of this densely planted area, while taking in the sounds of the park.

This concludes our Central Park mind journey. When you’re ready, open your eyes if they are closed. Take in a deep breath and slowly release it. Remember the feelings of calm and peace you experienced during the guided imagery, and carry them with you as you go about your day.

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A Redwood Forest Hike on James Irvine Trail

The James Irvine Trail is a scenic hiking trail located in Prairie Creek Redwoods State Park in Northern California. The trail was named after James Irvine, a Scottish-American businessman and philanthropist who played a significant role in the development of California in the late 19th and early 20th centuries. Originally constructed as a logging road in the 1920s, it was later transformed into a recreational trail in the 1970s. Today, the James Irvine Trail is a popular destination for hikers, nature lovers, botanists, and outdoor enthusiasts.

Among the star attractions in this rainforest are towering old-growth California redwoods. Some of these massive trees rise over 350 feet tall and are over 2,000 years old. This 4.5 mile hiking trail travels through a stunning redwood forest before entering a spruce forest on the coast and culminating at Fern Canyon, a dreamlike, narrow canyon with steep walls draped in ferns, moss, and waterfalls. With its rich history, soaring redwoods, breathtaking scenery, and diverse wildlife, this winding trail offers a truly immersive, unforgettable experience.

Are you ready for your Mind Journey to this primeval forest?

Find a comfortable place to sit or lie down.

Close your eyes or keep them open, whatever feels most comfortable, and take a few deep breaths. Inhale deeply through your nose and exhale slowly through your mouth.

Take three more deep breaths and with each exhale, imagine the stress of the day floating away.

In your mind’s eye, start to visualize a well-defined trail in front of you, surrounded by ancient, huge redwoods, covered in a canopy of bright green needles that provide a brilliant contrast against the blue sky. The sun filters through the trees and the trail is blanketed in soft light. Drawing upon memories or even photos and movies you’ve seen, allow the image to take shape and sharpen—without judgment or concern about accuracy.

As you move along the trail, you’re enveloped by the sights, sounds, and smells of the forest waking up. Along with a rich and earthy scent, a familiar bird call fills the air. It’s an American robin, with its clear, flute-like notes that rise and fall in pitch, creating a distinctive melody and rhythm. It’s a joyous sound; uplifting and engaging.

Your footfalls add to the symphony as you tread on fallen leaves, moss, and branches. Butterflies flicker about, one landing on a trunk right in front of you. It’s large, with a wingspan of about three inches. The wings are black and yellow, with eye-catching blue spots on the bottom.

You look up. The trees are so tall that they seem to disappear into the sky. The branches, covered in verdant foliage, stretch out in all directions, creating a natural architecture that is both beautiful and intricate. What are you feeling, gazing up at these giants?  Is it the morning sun peeking through the leaves?

You feel the urge to try to put your arms around one of the deeply furrowed trunks. Unsurprisingly, it dwarfs you. There’s a sense of being small and insignificant, while at the same time, feeling a deeper connection to the natural world.

Take this moment to remind yourself that you, too, are a part of nature; although a fleeting visitor compared to the ancient giant you’re wrapped around.

Now visualize roots anchoring the tree to the earth. Dark brown and knobby, the shallow, spreading roots grow up to 100 feet wide and intertwine with the roots of other redwoods. Imagine roots growing out of your feet, interlacing with the redwood roots, linking you.

Pause to consider how many others before you have tried to encircle their arms around these redwoods. Allow yourself to feel a thread between you and those before you—perhaps from thousands of years ago—who were equally awed and humbled by this very tree.

Continue now with your hike, using a wood bridge to cross a small stream. A couple of red squirrels are scampering among some of the fallen trees, chirping and chattering as they go about their day.

Duck under a fir that leans across the trail; you wonder if it will have completely fallen by the next time you visit.

A Steller's Jay flits by you, giving a loud and repeated “shook-shook-shook-shook” call. This colorful and inquisitive bird lands on a fir branch where you can see its black hood and dark blue feathers. What do you suspect the birds and squirrels have seen today from their vantage points that you aren’t able to experience?

The sunlight sifts through the trees, casting dappled shadows on the forest floor. It highlights the many variations of green: the subdued, olive hues of the moss; the bright, lively greens of the ferns; and the chartreuse of spring flowers such as wild iris.

You climb higher and cross a stream, then a gully. Your breathing is easy, measured, and calm, even as you ascend. A black and white Downy Woodpecker’s drumming helps to invigorate you and keep you going.

You have now reached the summit, welcomed by the Red-Tailed Hawk’s distinctive screech; a piercing whistle as it circles overhead. The large bird of prey has a rusty-red tail, broad, rounded wings, and a white underbelly with dark streaking.  Watching it soar, you feel light and free.

You continue on, now gradually descending, with some brief dips and rises along the way. The landscape is changing, becoming denser as you edge closer to the coast. It’s awash with brilliant wildflowers such as white trilliums, purple violets, and blue lupines. Huckleberry bushes are everywhere and you can’t resist picking the fruit, which tastes both tart and sweet. You’re reminded of how much better food tastes right from its source.

Moving onward, the trail starts to level out. A family of Roosevelt elk are grazing near the trail, with their dark brown heads and pale brown bodies. Noticing your presence, they lift their heads and then turn their white rumps and stubby tails toward you, lumbering away to find a different place to feed.

And now you’re finally near the end of the trail, which culminates at the enchanting Fern Canyon—a narrow canyon with tall, steep walls covered with lush, dark green drooping ferns; soft, carpet-like moss; and dripping mini-waterfalls. It’s magical, like something straight out of an alternate universe.  

The sodden ground is covered in a soft, spongy layer of fallen leaves and needles. The sound of water can be heard echoing off the walls as a small stream winds its way through the canyon. A breeze blows through, rustling the ferns in whispering waves.  

And now it’s time to end this Mind Journey. Drink in one last time the spectacular sights and sounds. Take three long, slow, deep breaths.

Gradually work your way back to the present. If your eyes are closed, open them.

As you go about your day, hold onto the sense of wonder that you experienced on the James Irvine Trail.

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