Skygazing Stroll 

Welcome to this Awe Walk, where we’ll take a moment to look up and appreciate the beauty of the daytime sky. 

Before you begin walking, take a deep breath and tilt your head back slightly. Keep your eyes away from the sun and let yourself really notice the sky’s openness.

Now, begin walking, mindful of where you step while keeping your eyes toward the distant sky. What colors do you see? Is the sky a deep blue, or does it have streaks of gold, pink, or gray? 

Do the colors blend together, or do they stand in sharp contrast?

If the sun is shining, notice how its light transforms everything in its wake. Does it glimmer off windows, casting reflections or create patterns as it filters through tree branches? 

If it’s overcast, notice how the soft, even light changes the way everything looks—muting shadows and bringing a sense of calm.

What feelings do the colors of the sky bring up for you? 

Now, look for clouds. If the sky is clear, focus instead on how treetops, lamp posts, or buildings frame the sky. If there are clouds, watch their movement. Are they drifting slowly, or racing across the sky? Do they shift and change shape as you watch? 

If a bird soars by, follow its flight. Imagine what it might feel like to glide through the air, carried by invisible currents. What would the world look like from up there?

As you continue walking, notice what else catches your eye—a plane leaving a faint contrail, the sun lowering toward the horizon, or a flock of birds moving in unison.

Take a moment to appreciate how vast the sky is and how everything beneath it is connected—including you.

We’ll bring this Awe Walk to a close with a quote from Ralph Waldo Emerson: The sky is the daily bread of the eyes.  

As you move through your day, let the sky remind you to look up, take in the moment, and stay open to possibility.

Walk with your Past Self 

Welcome to this Awe Walk. Today, you’ll take a reflective journey alongside your former self, exploring who you were, how far you’ve come, and the lessons you’ve learned along the way. 

Settle into a comfortable rhythm as you walk. Breathe deeply, and take in the sights, sounds, and scents. Let this moment ground you.

Now, imagine a younger version of you walking beside you. How old is this version of you? What time in your life does this bring to mind? 

Begin a conversation with your younger self. What mattered most to you then?

Now reflect. Are those priorities still important to you today? If they’ve changed, how and why?  

Next, reflect on how far you’ve come. Share with your past self one lesson, strength, or experience that positively shaped who you are today.

Finally, imagine your past self sharing one thing about the current you that makes your past self proud.

As this walk concludes, remember that you’re never walking alone. The wisdom, curiosity, and strength you’ve carried through the years are always with you. Keep moving forward—there’s still so much to discover. 

The Light of Summer, the Warmth of Love

 Welcome to this Awe Walk. Inspired by poet Marietta Holley, we’ll reflect on how summer and love fill our lives with light, warmth, and joy.

First, settle into a comfortable pace. There’s no need to rush—just take your time and experience the journey.

Focus on grounding yourself in the present. Be mindful of your feet hitting the ground and your chest rising and falling with each breath.

Now, listen to Holley’s poem “Summer”:

Now sinks the Summer sun into the sea;
Sure never such a sunset shone as this,
That on its golden wing has borne such bliss;
Dear Love to thee and me.

Ah, life was drear and lonely, missing thee,
Though what my loss I did not then divine;
But all is past - the sweet words, thou art mine,
Make bliss for thee and me.

How swells the light breeze o’er the blossoming lea,
Sure never winds swept past so sweet and low,
No lonely, unblest future waiteth now;
Dear Love for thee and me.

Look upward o’er the glowing West, and see,
Surely the star of evening never shone
With such a holy radiance - oh, my own,
Heaven smiles on thee and me.

Both summer and love can transform what once felt empty or cold into something full of warmth. 

Love, in all its forms, has the power to change how we see and experience the world: a friend’s knowing smile carries unspoken understanding; a pet waiting at the door makes homecoming sweeter; and a hug after time apart closes distance that once was.

If you take the time to notice, summer and love are intertwined in the world around you. Maybe you’ll see a neighbor tending to their garden, carefully watering each plant. Or someone sitting on a park bench, smiling as they watch the world pass by. Perhaps you’ll see a dog tugging excitedly on its leash, eager to explore.

Take a few minutes to observe such moments in your surroundings—both obvious and subtle.

Reconnecting with someone dear can feel like the first warm day after a long winter—full of light, comfort, and joy.  Maybe a friend moved away, and when they returned, their absence made it clear how deeply they had filled your life. Or, perhaps a colleague you once worked closely with transitioned to a different department, and when you caught up with them, you realized how much their presence had enriched your day. Think about a relationship in your life that, like summer, lights up your world.

As we wind down this Awe Walk and you step back into your day, remember that summer and love often live in the simplest moments—a shared sunset, holding hands, a soft purr from a beloved pet. Carry these moments with you, wherever your day leads.

The Essence of Forest Bathing

Welcome to today’s Awe Walk, where we’ll experience the essence of forest bathing.

Begin by walking at a relaxed pace. This journey is about presence, not destination.

Through towering mountains, crystal-clear streams, or a single bloom in a vase, nature invites us to pause, breathe, and feel connected to something larger. Today, we’ll commune with nature through shinrin-yoku, or forest bathing—a Japanese practice of mindful immersion in natural surroundings. It isn’t about hiking or exercise; instead, forest bathing is an opportunity to engage our senses and let nature wash over us. This simple, yet profound practice is both restorative and rejuvenating. It can help reduce stress, clarify the mind, and create calm. While traditionally done in the woods, it can be practiced anywhere there is nature.

Be aware of your feet making contact with the ground. Each step is an opportunity to recognize that you’re not just an observer in nature—you’re part of it.

As you continue walking, identify an interesting tree nearby. If you’re indoors, look for a potted plant. Take in its form, color, and texture.

Slowly deepen your breathing. With each inhale, envision it releasing oxygen to sustain you. With each exhale, picture yourself nourishing it with carbon dioxide.

Silently express gratitude for the role plants and trees play in this ongoing cycle, and acknowledge your role, as well.

Marvel at our vast, interconnected existence with other things on Earth.

Pause briefly and pick up something natural—perhaps a pebble, stick, or leaf. If you're indoors, look for an item made from natural materials—you might find a pencil, drinking glass, or wooden utensil. 

Examine it closely; turn it around, hold it up to the light, and note its texture and weight. Focus on details you might typically overlook.

Continue holding it or put it down and resume walking.

Consider the item’s journey. How did it get to this place? Who else might have held it in their hands?

Visualize those who have walked this same path, your footsteps landing where theirs once did–possibly long ago. You are part of a continuum, linked to those who came before you and those who will come after.

As you continue, listen to Margaret Steele Anderson’s poem, "The Trees.”

When on the spring's enchanting blue
You trace your slender leaves and few,
Then do I wish myself re-born
To lands of hope, to lands of morn.

And when you wear your rich attire,
Your autumn garments, touched with fire,
I want again that ardent soul
That dared the race and dreamed the goal.

But, oh, when leafless, dark and high,
You rise against this winter sky,
I hear God's word: “Stand still and see
How fair is mine austerity!”

In the poem, spring represents renewal and hope; autumn, maturity and reflection; winter, stillness, introspection, and beauty in simplicity. When have you felt renewed, grown from experience, or, in the quiet, gained clarity?

It’s time to conclude this Awe Walk.

Carry this sense of mindfulness with you as you return to your daily routine. And remember, you can engage in this practice anytime, almost anywhere. The essence of forest bathing lies not in the location but in how you connect with the world around you.

The Art of Patience

Welcome to this Awe Walk, where we’ll explore the art of patience—a virtue that calms the mind, supports physical well-being, and nurtures empathy. Join us as we tune into the slow, steady forces that shape our world, while reflecting on your own potential for calm and resilience.

If you're walking, settle into a steady, comfortable pace. If you prefer, you can also listen while sitting. Choose a spot outdoors or in a room with a view of nature and let your imagination guide the experience.

Take a few slow, deep breaths and let the music envelop you.  

Is there a tall tree in sight? If so, focus on its presence. If there isn’t one nearby, picture one in your mind’s eye.

Imagine the decades, or perhaps centuries, it has taken for this tree to reach its towering height. Consider the slow, steady expansion of its branches, the thickening of its bark, and its endurance through countless seasons. The tree has weathered storms, yet the same rains that battered it also nourished its roots, allowing it to grow stronger. In your own life, how have challenges—like rain to the tree—nurtured your growth? How have difficult moments shaped your resilience and taught patience?  

Observe any birds in the area, especially those that migrate. Their journeys span thousands of miles, a true testament to persistence and timing. They wait patiently for just the right conditions—shifts in daylight, temperature, and wind—to guide their way forward.

Are there moments when, like the birds, you need to wait for the right time? Ponder something in your life right now where waiting is necessary—perhaps a home project, relationship, or career goal. 

Now, if mountains are visible, observe their grandeur. If there are none, envision a mountain range on the horizon. Contemplate how these majestic formations have been shaped over millennia by slow, powerful forces.

Think of a time you faced a challenge that required long-term patience. Perhaps it involved personal transformation or climbing the ladder at work. Maybe it was awaiting change in someone, or something else. Like the mountains, your journey required steady persistence. What did you learn about yourself through that patience?  

Let’s shift focus and, if possible, discreetly observe people exhibiting patience. Perhaps someone is calmly waiting for a bus or tending to a garden. If no one is within sight, think of a scene where you witnessed someone demonstrating this virtue, like a parent guiding a child or a couple peacefully waiting for the sunset. 

Consider a time you were patient with someone, or someone was patient with you. How did the experience affect you? How did it shape the outcome?

As we continue, consider the poem "Patience Taught by Nature" by Elizabeth Barrett Browning, written in 1845. In it, she contrasts our restless nature with the calm, deliberate pace of the natural world. She shows patience not merely as waiting, but as a strong, graceful way to approach life.  

“O Dreary life!” we cry, “O dreary life!”
And still the generations of the birds
Sing through our sighing, and the flocks and herds
Serenely live while we are keeping strife
With Heaven’s true purpose in us, as a knife
Against which we may struggle. Ocean girds
Unslackened the dry land: savannah-swards
Unweary sweep: hills watch, unworn; and rife
Meek leaves drop yearly from the forest-trees,
To show, above, the unwasted stars that pass
In their old glory. O thou God of old!
Grant me some smaller grace than comes to these;—
But so much patience, as a blade of grass
Grows by contented through the heat and cold.

Take a moment to identify aspects of your life where patience comes naturally. How can you channel that sense of calm and acceptance into areas where you find it more challenging? 

It’s time to bring this journey to an end. As you go through the rest of your day, remember that your patience, like nature, embodies strength and growth. 

Consider revisiting this Awe Walk whenever you need a reminder that while change and transformation may take time, they are always unfolding. Trust the process, and grant yourself the grace to evolve at your own pace.

What Trees Remember

Welcome to this Awe Walk, where you’ll find peace and relaxation while connecting with your surroundings.

Focus on the trees around you, or picture a forest in your mind’s eye.

For as long as humans have told stories, trees have been symbols of our deep-rooted connection with our planet and each other. What do they teach us? How do they help us live in and understand our world?

Of all nature’s timekeepers, trees are our steadiest companions. If you didn’t have a calendar, you could look to the trees around you and still sense the season enough to anticipate heat, or snow, or harvest.

When you observe a tree’s size, the color of its leaves, or the bareness of its branches, you see a small portion of this tree’s relationship to time. Has it taken on the full flush of fall, painting your sight in red and gold? Is it singing the deep green of summer or the austere, quiet shades of winter?

Trees can also teach us about living through time. Some trees, like the Indian Bodhi tree, are beloved because they stand as witnesses to history. Sacred stories tell us that Siddhartha Gautama sat beneath the Bodhi tree for 49 years as its heart-shaped fig leaves filtered the light from the heavens. When he finally stood up, Siddhartha was enlightened and emerged as the Buddha.

Though the original Bodhi tree is no longer living, its descendants have been cloned for hundreds of years and planted in its place. Seeds from the trees have also traveled around the world, allowing those seeking enlightenment to meditate in a sacred presence that stretches back through time.

If trees experience time, what do you think they feel?

Whether it’s a sapling or a sprawling old oak, it responds to time over daily, monthly, and yearly cycles. Trees are, in some ways, like us. They have an internal circadian clock that feels the available light. Like you, they work during the day and slow down at night. Like us, in winter and summer, these patterns become more pronounced—trees save their energy in the cold, dark winter, and expend their energy as spring’s light prolongs the warm day.

Some trees even stop growing in winter and form a hard boundary inside, called a ring boundary. This boundary, like a yearly diary entry, records the years inside a tree’s body, growing outward as it grows upward, depositing wood that tells stories of wet or dry years, of fire, of struggle, of survival.

Trees have better memories than humans because they write the environment into their very being. When scientists sample tree cores, they look, essentially, at memories. The larger a tree, the deeper its archive of environmental—and human—history. Think about the largest tree in your town or city. When you visit it, trace the crags and scars along its bark, and sit in its shade, you touch a being with history in its marrow.

What have the trees around you witnessed? How do they feel? What do they remember?

Consider the trees you’re seeing right now; what do they share about the passage of time?

As you go about your day, existing among the trees, you might realize the connections you share with the past, the future, the heavens, and the Earth. Perhaps your breath will even be written into a tree’s ever-expanding rings.

Love, Light, and Shadow

Begin walking, taking deep, centering breaths, allowing any worries to melt away with each exhale.

Open your senses to the world around you.

Watch how shadows stretch and shrink like playful creatures, cast by nearby objects—a boulder, your cat, or even your own body.

Look up to see if light filters through anything above. Does it pirouette through buildings, trees, or light fixtures? Is it creating a mosaic of dappled light on the ground?

Rumi saw this interplay of light and shadow as a reflection of life's complexities. Just as shadows add depth to a scene, our challenges can enrich moments of joy.

For the next 10 minutes, soak in the beauty that surrounds you and let the music guide your exploration. Notice how illumination and shade interact with different textures like fabrics, shingles, tree bark, or rippling water. Seek out fascinating silhouettes created by a detailed piece of furniture, the graceful curve of a lamppost, or the intricate web of a spider. Trace their outlines in the air, observing the subtle colors hidden within light and shadow. Be mindful of colors that you may not expect, like hints of blue or purple. Free your mind and allow your eyes to roam.

"Both light and shadow are the dance of Love," Rumi said. How have light and shadow played a role in your journey today?

Did moments of darkness make you appreciate the sunshine even more?

As you conclude the walk, consider how you can carry this awareness forward, finding beauty in both the bright and dark moments of life.

Remember Rumi's inspiring words: "Every moment is made glorious by the light of Love." Strive to live with more presence, creativity, and compassion—for yourself and for the world around you.

Surroundings in Sync

As you begin walking, allow the enchanting melody of Erik Satie's "Trois Gymnopédies" to flow over you, like the peaceful waters of a pristine creek. Each gentle phrase carries tension away from you, over smooth rocks, farther and farther downstream.

Choreograph your breathing with the rhythm. Focus on your chest's gentle rise and fall and match it as closely as possible with the song’s ebb and flow. Relax your limbs, permitting them to dangle at your sides and sway with the tempo.

If strolling, move slowly and without any goal or destination. If seated, relax and allow yourself to be fully present in the moment. Open your mind as you wander. Let your eyes wander too. Look all around, including above, below, and behind you, for objects or living beings that seem to be in sync.

Perhaps you see clouds drifting lazily across the sky, birds in flight, or leaves dancing in the breeze. Maybe it’s the steady strides of another wanderer, raindrops on your skin or windowpane, or squirrels scampering up a tree trunk. For the next eight minutes, immerse yourself in the piano’s refrain, noticing the symphony of life around you.

It’s time now to leave you with your thoughts and reflections. We hope you’ve found a new or deepened appreciation for the inherent beauty in everyday movements and rhythms. And remember, you can return to this Awe Walk anytime you’d like to take a pause and reconnect with the world around you.

———

^{A compilation of Erik Satie’s Trios Gymnopedies. Gymnopedie No. 2 is performed by Kevin MacLeod (incompetech.com). Unedited. Used under CC BY 3.0}

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Awe Walk: Wabi-sabi

Wabi-sabi, rooted in Taoism and Zen Buddhism, embraces authenticity and the natural cycle of life. It is the belief that beauty can be found in the imperfect, like dried flowers, cracked pottery, aged wood, and even the unpredictable crashing of waves. In this Awe Walk, you’ll apply this philosophy as you walk and immerse yourself in the human qualities of those around you. First, take three deep breaths and ground yourself in the present moment.

As you begin strolling, allow your gaze to wander over the facial features and mannerisms of others around you. Notice their unique characteristics: laugh lines etched by joy, scars telling stories of resilience, or clothing choices that tell a personal story.

Observe the poetry of human movement. What tales are told by an elder's measured shuffle or a child's carefree skip? Each gait is a verse in life's ongoing story.

Embrace the ephemeral nature of each moment: an infant's giggle, friends sharing a knowing glance, a solitary figure lost in thought.

Look for the joy and grace of connection: a warm smile between strangers, a helping hand extended without hesitation.

See each person as a masterpiece in progress. Beyond polished exteriors lies the raw, unfinished beauty of lives unfolding. As you glance at people’s faces, can you glimpse dreams not yet realized or personal achievements still in progress?

For the next 10 minutes, immerse yourself fully in quiet observation. We’ll pause our verbal guidance, but gentle music will continue as you explore the imperfect beauty and wonder of those around you. Feel free to continue your walk or find a comfortable spot to sit and watch humankind’s subtle marvels.

If you are sitting, sit up tall and straight, and if you are still walking, stop for a moment. Take three deep breaths, recentering yourself.

May this practice of wabi-sabi foster humility and compassion, encouraging you to see the world through a lens of kindness and wonder. Try to carry this newfound appreciation into your daily life, seeking the extraordinary in every ordinary moment.

Awe Walk: Nature’s Imperfections

Welcome to today’s Awe Walk.

Let’s begin by taking a few deep, relaxing breaths.

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

Throughout your walk, return to this breathing pattern whenever you like, letting it ground you in the present moment. Let go of any distractions. Think of this as a well-deserved brain break, time to reflect and be present.

When you’re ready, start walking at a leisurely, comfortable pace. Pay attention to how your feet feel as they meet the ground. If you’re using this as a meditation while sitting, just imagine you’re going for a stroll in your favorite natural environment.

As you start moving, connect with your surroundings. Feel the solidity of the ground beneath your feet and the air against your skin.

Now, take a moment to contemplate this quote by the writer Alice Walker: “In nature, nothing is perfect and everything is perfect. Trees can be contorted, bent in weird ways, and they're still beautiful.”

Expand your awareness to embrace the vastness and intricacy of your environment. Be open to encountering elements that are grand, intricately detailed, unexpected, or simply delightful.

It’s likely that you’re in an environment with some natural elements and some built elements. In the modern world, it’s rare that we find ourselves immersed in pristine, untouched wilderness. Instead, patches of nature are woven into our built environments: trees lining city sidewalks, houseplants, community gardens, parks. Even in the densest of cities, focusing on these elements can help us cultivate a sense of wonder and appreciation for nature’s wild, imperfect beauty.

As you walk, look for any natural elements you can find around you.

Maybe it’s a tree, grass, a body of water, a cloud, or the sky. Or maybe you spot an animal—a bird, a squirrel, an insect.

Imagine that you’re seeing it for the first time. What do you notice about it?

Take in as many details as you can.

Do you notice anything that might be described as “imperfect”? Perhaps it’s an irregularity, an asymmetry, a brokenness, a strangeness.

How do these imperfections add to the beauty of what you see?

“One of the basic rules of the universe is that nothing is perfect,” the physicist Stephen Hawking said. “Perfection simply doesn't exist.... Without imperfection, neither you nor I would exist.”

Now, turn your attention inward and reflect on something that you perceive as an imperfection in yourself.

With each breath, allow yourself to let go of any self-judgment or criticism. Instead, cultivate a sense of acceptance and love for yourself, just as you are in this moment.

Can you witness yourself with the same sense of wonder with which you witness the natural world?

Can you embrace those parts of yourself that you may perceive as flaws, recognizing that they are part of what makes you unique and special?

Remember that you are a part of nature, and like the trees in the forest, you are beautiful in your imperfections.

As we come to the end of this Awe Walk, take a moment to express gratitude for the beauty of nature and for the beauty within yourself. Carry this awareness with you as you go about your day, and remember to appreciate the imperfections that make nature so rich and meaningful.

The Wonder of Walking

Welcome to this guided Awe Walk.

Let’s begin by taking a few deep, relaxing breaths.

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

Throughout your walk, return to this breathing pattern whenever you like, letting it ground you in the present moment. Let go of any distractions. Think of this as a well-deserved brain break, time to reflect and be present.

Now, when you’re ready, start walking, at a leisurely, comfortable pace. If you’re using this as a meditation while sitting, just imagine you’re going for a stroll in your favorite natural environment.

As you start moving, bring your attention to the sensation of each step. Notice how your foot lifts from the ground, moves through space, and gently touches down again. Feel the subtle shifts in weight and balance with each movement.

With each step, allow yourself to become fully present. Notice the sights and smells around you. Maybe you feel the warmth of the sun on your skin, or a gentle breeze against your face.

As you continue walking, reflect on the process of walking itself.

Can you remember taking your first steps?

Thanks to a phenomenon called infantile amnesia, none of us can remember the challenges of learning to walk. But it’s never a quick and easy process—it wasn’t for you as a baby, and it wasn’t for humans as a species.

More than four million years ago, our early ancestors gradually transitioned from walking on four legs to two. The slow evolutionary shift from quadrupedalism to bipedalism helped us survive and thrive as a species.

Walking upright freed up our hands, aiding in tasks like gathering food and building shelter. Bipedalism is far more energy efficient than walking on all fours, so it allowed us to cover long distances more easily, which was crucial for scavenging, hunting, and exploring new environments. And it helped us see better over tall grasses and savannah landscapes, boosting our ability to spot predators and food sources.

While scientists still debate exactly why, when, and where bipedalism emerged, it’s clear that our unique ability to walk on two legs, shared only by apes, birds, and a few other species, played a huge role in shaping the human lineage.

Take a moment to reflect on the millions of years of evolutionary adaptions that led to this defining trait of our species, allowing you to walk on two legs at this very moment.

Consider the intricate coordination of muscles, tendons, and bones that allow you to move with grace and ease. Marvel at the complexity of the human body and its ability to perform this simple yet extraordinary act.

“Walking is a man’s best medicine,” Hippocrates once said. Now, science backs him up: walking triggers a cascade of beneficial changes to your nervous system.

As you move in this moment, your body is releasing endorphins, feel-good chemicals that help boost mood and relieve stress.

Your heart rate may be increasing, helping your blood make its daily journey through your body.

Your bones are strengthening, and your muscles are engaged.

Research has found that regular brisk walking can help you strengthen your bones and muscles, increase energy levels, improve mood, memory, and sleep, strengthen your immune system, and prevent or manage various conditions, like heart disease.

As you walk, bring your awareness to the rhythm of your breath. Notice how it rises and falls with each step, like the ebb and flow of the tide. Allow your breath to guide you deeper into a state of relaxation and presence.

With each step, feel a sense of gratitude for the gift of movement. Let go of any worries or concerns, allowing yourself to simply be.

“All truly great thoughts are conceived while walking,” the philosopher Friedrich Nietzsche wrote.

Research shows that he was onto something: a landmark Stanford study found that walking improves creative thinking. Even when participants were just walking on a treadmill, creative output increased by a whopping 60%.

As you continue this walk, pay attention to any ideas, questions, images, or interesting thoughts that arise. When you're done, consider journaling for a few minutes or even jotting a few notes on your phone.

As we come to the end of this Awe Walk, take a moment to appreciate yourself for taking this time to nurture your body, mind, and spirit. Carry this sense of presence and gratitude with you as you continue your day. Remember, whenever you need a brain break, a boost in creativity, or a meditative moment, all you need to do is take a short walk.

Rare Birds of the West Coast

Welcome to today’s Awe Walk. Please be mindful of your surroundings, especially if you’re walking in areas where vehicles are whizzing by. As always, check with your physician to ensure this activity is appropriate for your body. If you use a step-tracker, now is the time to activate it.

As we begin our walk and warm up, let’s keep our pace nice and easy to begin.

Did you know walking is the most researched exercise activity in the world? Study after study proves the US Surgeon General’s statement that “walking may well be the single best form of exercise, and it is without a doubt, the best thing we can do to increase our longevity and functional years.”

On today’s Awe Walk, we’ll be talking about some amazing avian residents of the West Coast.

If someone refers to you as a “rare bird,” they are offering you a compliment and saying you are unique, uncommon, and exceptional. Calling an actual bird “rare” could mean a few different things. Avid birders and naturalists might gush about sighting a “rarity” if they come across a bird outside of its typical range. This may happen if strong winds or bad weather blow birds off their migratory path. Other times, birds show up early or late in the migratory season. The effects of climate change may also expand or change bird ranges, giving birders and scientists insight into shifting migration patterns. Some sightings might be rare simply because the bird’s habitat is not easily accessible or often explored.

Another definition of “rare bird” comes into play when endangered or threatened birds are sighted. Any rare bird sighting brings excitement to avid bird lovers. In birding circles, “chasing” means to go to an area, either near or far from where you live, to take your chance at spotting a rarity.  

Let’s take a minute to check in on our pace. You should be feeling nicely warmed up. If you want to continue at a gentle pace, do what’s best for your body today.

If you feel ready to step things up, go ahead and increase your step cadence. Remember that we increase speed by stepping *faster* not taking longer steps.

We’ll remind you when it’s time to guide you through a cool-down.

Now, let’s talk about some incredible birds in California.

One rare bird you might have the good fortune of sighting is the California Condor, the largest living bird in North America. This is a bird that became so rare, only 22 condors existed in the 1980s. The population has slowly grown to around 275 free-flying birds, with several young condors released into the wild every year. At an impressive nine feet, a California Condor’s wingspan is about 55% wider than an average car! Consequently, condors can soar for hours without a single flap of their wings, which they hold flat in flight. This is in contrast to turkey vultures, which look somewhat similar, but are smaller and hold their wings in a “V” shape in flight.  

Another distinctive feature of the condor is the lack of a syrinx—the vocal organ that allows songbirds to fill the environment with their melodies. That doesn’t mean these majestic giants are silent, though: they produce hisses and grunts, which are especially prevalent in chicks who want to get their parents’ attention.

Let’s paint a mental picture of this rare and striking bird. The California condor has a pale pinkish-orange bald head, a thick and muscular neck, and relatively short black legs. Black feathers cover most of its body and wings, with white feathers on the underside of its remarkably large wings. It has a grayish-black hooked beak and sharp claws, which allow it to perch high above the ground on cliffs where it nests.

Let’s move on to the Summer Tanager. With an 11-inch wingspan that places it somewhere between a sparrow and a robin in terms of size, the Summer Tanager is also a rarity in California, though it can be prevalent in other areas. As you continue walking, let’s conjure up an image of this bird. Male and female Summer Tanagers have different coloring; males are a bright uniform red with some blackish coloring on their wings, while females are a subdued yellow. Both sexes have a rounded head, a short neck, and a relatively short, square-ended tail.

When not foraging calmly in the treetops, Summer Tanagers dart into the air to catch insects. They are even bee and wasp specialists! Summer Tanagers catch these stinging insects mid-flight and remove the stinger before eating them.

While moving north along the coast of California, you may spot a Burrowing Owl. Try to picture it in your mind. This small, ground-dwelling owl is only about 7-10 inches tall. It has a round, flattened head and bright yellow eyes. Its feathers are brownish-gray with white spotting, and its long legs are feathered down to the talons.    

Burrowing Owls dig their own burrows or take over those dug by other animals, such as squirrels, prairie dogs, or badgers. Unlike most owls, Burrowing Owls are active at all times of the day and night, often hunting during the daytime hours. They prefer wide open areas with little vegetation and hunt from the ground, catching insects mid-flight or running after small lizards, birds, and mammals.

Let’s take a minute as we continue walking to take a few deep breaths and become more aware of our surroundings.

Focus on one sense—maybe you’ll want to pay attention to a particular bird song you can hear, or feel the wind on your skin, or notice the many shades of blue in the sky, green on the leaves, or gray if it's winter.

Did you know that research suggests that some birds may possess self-awareness? One example, the carrion crow, is even referred to as a "feathered ape" for its intelligence. They’ve shown an ability to solve problems, recognize human faces, and even use tools.

The first chance you get, lay eyes on a bird and watch it watching you - knowing you might share the gift of self-awareness.

As we continue our walk, let’s travel in our minds farther up the West Coast to the rocky coastline of Oregon. Here we may find another striking bird, the Black Oystercatcher. Although not a rarity, this bird is only spotted in very specific parts of the coast. It is very vocal and known for its loud, distinctive calls that sound like a sharp, ringing whistle. As its name suggests, the Black Oystercatcher feeds primarily on salty mollusks such as oysters, clams, and mussels. You’ll spot this bird walking slowly along the rocky shores, jetties, and breakwaters while searching tidepools.  

Let’s try to generate a picture of this bird. The Black Oystercatcher—about the size of a crow—has all-black plumage and bright yellow eyes. Its bright reddish-orange bill is long, thick, and slightly curved—well adapted for prying open shells. Its pale pink legs are strong, muscular, and perfect for gripping onto rocks and navigating the slippery, uneven surfaces of the intertidal zones where they relax and forage.

Moving inland, small numbers of the Greater Sage-Grouse can be found in sagebrush habitats in both Oregon and Washington. Let’s first imagine the appearance of this unique bird. Greater Sage-Grouse have a small head, short legs, and a long tail on a chubby body.  The females have a mottled gray and brown coloration with a black belly. Males are speckled brown and gray with white breasts, black bellies, and black throats.

If you’re lucky enough to see these birds during the breeding season, you’ll be in for a spectacular display.  Sage-Grouse gather in what’s called a Lek to perform an elaborate mating dance. In this unique display, male Sage-Grouse puff up their chests by lunging forward and sucking in air. They fan out their sharply pointed tail feathers and inflate their bulbous golden-yellow throat sacs, which they use to make popping and gurgling sounds. The lekking grounds for the Greater Sage-Grouse can be very sensitive to human disturbance and are often closed to the public.      

Another West Coast rarity is the Northern Spotted Owl. This medium-sized brown owl has white spots on its head, back, and breast. Spotted owls are nocturnal and live in mature, old-growth forests with ample tree cover and layers of vegetation.

Let’s imagine sitting in the forest just before sunset, trying to catch a glimpse – or maybe just a sound – of this rare owl. It perches in the tree cover, waiting for prey down below.

Northern Spotted Owls are swift and efficient hunters - able to snatch a small mammal from a nearby branch or off the forest floor - with little detection. A shadow of its wings may be all you see. If you hear its signal call in the treetops, you know this rarity is nearby.

As we approach the end of our walk, it’s time to let your pace slow to that gentle stroll we talked about in the warm-up.

Take a minute to draw in a few deep breaths while counting to 4, filling your lungs to capacity and then exhaling slowly while counting to 8.

As always, follow this Awe Walk with any stretching recommended by your physician or trainer and rehydration with water.

And finally, take a deep breath in, reflect on your day and the wonder of our amazing world, and exhale out.

A Walk in the Clouds

Welcome to today’s Awe Walk. Please be mindful of your surroundings, especially if you’re walking in areas where vehicles are whizzing by. As always, check with your physician to ensure this activity is appropriate for your body. If you use a step-tracker, now is the time to activate it.

Let’s start off at an easy ‘strolling’ pace to warm up your joints and muscles and settle into a healthy form. Take a deep breath in, feel your chest expand, and lift up through the crown of your head. Now, exhale with a nice strong “haaah” and feel your shoulders settle down your back. This is the natural, aligned posture to maintain as you walk today. And that prompt is a great trick to use any time you need a little help coming back to that proper posture position.

It may not seem like much, but the ten-minute walk is a wonder of exercise science. Research has shown that walking can deliver health benefits that far out-proportion the effort it requires. Walking can help protect you from coronary artery disease better than statins, fight fatigue better than a nap, and even stop osteoarthritis in its tracks.

You might feel the urge to pick up the pace right away. But remember, the warm-up and cool-down minutes of your walk are just as important to activating walking benefits as the power minutes in the middle.

We’ll walk for another minute or so at this pace and then feel free to increase your pace. In the meantime, let’s talk about the wonder of clouds.

As we encounter the sky daily, we often see an ever-changing canvas of colors and shapes. But beyond the blue expanse lies a world of wonders that we may overlook– the world of clouds. These seemingly ethereal formations can take on a variety of shapes, sizes, and colors, each with their own story to tell. Let’s embark on a mindful journey through the different types of clouds—from the fluffy cumulus to the towering cumulonimbus. Through this exploration, we can cultivate a deeper understanding of, and perhaps draw inspiration from—the beauty and complexity of the majestic sky.  

Cumulus clouds are typically found at low altitudes, from one to five thousand feet, and don’t produce much precipitation except for occasional brief showers. These clouds are the fluffy, cotton-like formations that seem to hang lazily in the sky on a bright and sunny day. Their rounded shapes and billowy contours give them a playful and almost whimsical appearance, as if they were giant, marshmallow-like creatures floating in the sky. As they drift lazily along, their shadows dance upon the earth below, casting fleeting patterns of light and shade that seem to shift and change with each passing moment. Sometimes, they can seem like mountains rising up from the horizon and reaching towards the heavens. Despite their impressive size and striking appearance, cumulus clouds float across the sky and remain consistently light and airy.  

Let’s move on now to another low-altitude type of cloud: stratocumulus. Stratocumulus clouds sit around two to seven thousand feet in the sky and can signal that a storm may be around the corner. They can bring a light drizzle or occasional snow. Stratocumulus clouds are actually a hybrid of two cloud types—the low-lying stratus clouds and the fluffy cumulus clouds. They are characterized by their flat, low-lying profile, often appearing as a layer of white or gray clouds that seem to stretch out endlessly across the sky. Unlike cumulus clouds, they lack the distinct puffy shapes, but still possess a certain gentle, undulating quality. It's as if they were a series of ripples in the sky, each one blending seamlessly into the next.

Despite their subdued appearance, stratocumulus clouds can still be quite dramatic. As the sun begins to set, they take on a warm, golden hue, casting a tranquil glow over the landscape below. In the morning, they can be tinged with pink and purple, signaling the arrival of a new day. When they are broken up by patches of blue sky, they create a stunning checkerboard effect, each square a unique combination of light and shadow.

One of the most fascinating things about stratocumulus clouds is their ability to change rapidly, sometimes even within the span of just a few minutes. They can appear thick and impenetrable one moment, then thin and wispy the next. They seem to be in constant flux, always moving and changing, a reminder that even the most seemingly stable and unchanging aspects of our world are in fact in a state of constant transformation.

Next, let’s talk about stratus clouds, the lowest of all cloud types at zero to 1,200 feet. When they’re at ground level, they’re known as mist or fog. Though they may seem gloomy, they often bring only a drizzle or light snow. Poetically speaking, stratus clouds are the silent giants of the sky, a vast expanse of low-lying clouds that seem to stretch out endlessly across the horizon. They are a gray and shapeless mass, blending seamlessly into the sky above and the earth below. It's as if they were a great blanket, covering the world with a layer of soft and gentle mist. Unlike cumulus or cirrus clouds, they lack the distinct shapes and contours that make those cloud types so eye-catching, yet they possess a quiet beauty all their own.

As the morning sun rises, it casts a soft and diffused light upon the stratus clouds, creating a serene and calming effect. The world seems to slow down, as if caught in a state of suspended animation. The sounds of the city are muffled, and even the wind seems to whisper in hushed tones. For a moment, it feels as if time itself has come to a standstill. Perhaps it's this stillness that makes stratus clouds so fascinating. They seem to exist in a kind of liminal space, neither fully of the earth nor of the sky.

If you feel inclined to, now is the time to step things up. It’s important to find a pace that’s sustainable and comfortable for you. Remember to slowly increase your pace with quicker strides – not longer strides – and make sure your arms aren’t swinging either above your shoulders or across your body.

Now that our form is in check, take a deep breath and let it out in a whoosh. As you gradually step up your pace and breathe deeply during this walk, the increased blood flow and oxygen exchange helps your lungs flush bacteria and viruses out of your system. The rise in body temperature also keeps bacteria from multiplying and slows the release of stress hormones.

Continue at this protective pace. We’ll let you know when it’s time to cool down. Now we’ll return to the clouds.

As we continue to walk, let’s talk about altocumulus, clouds that are found around 7,000 to 18,000 feet in the air. They rarely cause precipitation but can be used to predict thunderstorms. Altocumulus clouds are the middle children of the cloud family, sandwiched between the lower-lying stratus and cumulus clouds and the higher cirrus and cirrostratus clouds. Their rounded and fluffy shapes create an effect that is both peaceful and mesmerizing. Often appearing in groups, altocumulus clouds can range from a soft and almost transparent white to a deep and moody gray. They can sometimes have the appearance of fish scales, causing what’s known as a mackerel sky. Their edges are soft and undefined, creating a sense of movement that seems to defy gravity. As the wind picks up, the clouds begin to shift and swirl, creating a playful dance across the sky. Perhaps it's their in-between status that makes altocumulus clouds so intriguing. They might serve as a reminder that there is beauty to be found in the spaces between things, in the moments of transition and change that mark the passing of time.

Next on our cloud journey are altostratus, the calm and unassuming members of the cloud family that hover between 6,500 and 16,500 feet with a quiet elegance that is both understated and enchanting. These cloud sheets are a soft and gentle shade of blue-gray, casting a muted light across the sky that can create a sense of peaceful introspection. Altostratus clouds are often seen in advance of a storm, a signal that change is on the horizon. They can also predict the arrival of warm fronts. Despite their connection to tumultuous weather patterns, especially thunderstorms, these clouds are a study in tranquility. They seem to move with a graceful ease, creating a sense of flow and continuity that is both calming and reassuring. As the sun sets behind an altostratus bank, the sky takes on a muted and gentle glow, creating a sense of warmth and comfort despite the prolonged precipitation they bring.

Next, let’s think about cirrus clouds, which are the high-flying, wispy formations that seem to hover delicately in the upper reaches of the atmosphere. They are a study in contrasts, with their fine and delicate appearance belied by their impressive size and the incredible heights at which they float: 20,000 to 40,000 feet. They are composed of thin, thread-like strands of ice crystals that seem to stretch out for miles, creating a delicate and ethereal web that spans the sky. Cirrus clouds can refract sunlight to produce bright rings, known as “halo phenomena.” They are often the first sign of an approaching warm front, and they don’t bring any precipitation that reaches the ground.

In the early morning hours, cirrus clouds can be tinged with a gentle pink or orange glow, creating a breathtaking display of color against the blue backdrop of the sky. At sunset, they take on a fiery hue, as if the very clouds themselves were ablaze with the dying embers of the day. Cirrus clouds are a reminder of the vastness and power of the natural world, existing at a height that at the very edge of our world, a reminder of the limitless potential of the universe beyond our own small planet.

One cloud that can be relied on to bring precipitation, either rain or snow, is nimbostratus. As the nimbostratus clouds gather, the world seems to slow down, as if bracing itself for the inevitable storm that is sure to come. The air grows heavy with the scent of rain, and the sound of thunder echoes in the distance. These clouds are the giants of the sky, a massive and imposing formation that seems to stretch from one end of the horizon to the other. They are a deep shade of gray, looming overhead with edges that are undefined and murky.

Cirrocumulus clouds are formed through a delicate interplay of wind, temperature, and atmospheric pressure, a process that can take place over the course of days or even weeks. They are most common in winter, when they often predict cold temperatures. In tropical climates, they might signal an approaching hurricane. Cirrocumulus clouds are fairly rare, claiming their distinction as the delicate and intricate jewels of the sky. Their formation, appearing like long rows of white puffballs, seems to dance and twirl in the upper reaches of the atmosphere. These high-altitude clouds, between 25,000 and 35,000 feet, are composed of countless tiny ice crystals, each one reflecting the light of the sun in a thousand different directions. The result is a dazzling display of shimmering light and subtle color, as the cirrocumulus clouds drift across the sky like a delicate and intricate tapestry. They seem almost weightless, a fragile and ethereal presence that is both enchanting and otherworldly. As they drift across the sky, cirrocumulus clouds create a sense of movement and continuity, a reminder of the constant and dynamic nature of the world around us.

The last cloud in our journey today is cirrostratus, which fly high at 16,500 to 30,000 feet. They don’t bring any precipitation, but can signal an approaching warm front. Cirrostratus are sometimes called “milky sunshine” because of their tendency to produce rainbow colors and the halo phenomena. To end our journey on a poetic note, cirrostratus clouds are the ethereal and haunting ghosts of the sky, a formation that seems to veil the sun in a delicate and gossamer shroud. These high-altitude clouds composed of tiny ice crystals are so thin and translucent that they can appear almost invisible, casting a gentle and diffuse light across the sky, of which they cover large swaths.

Now that we’ve completed our walk in the clouds, it’s time to slow your pace and cool down. Yes, even with just a 10-minute walk, it’s important to take a minute or two to reduce the intensity and help your muscles and joints settle back into a period of stillness.

If you’ve ever felt overheated, dizzy or nauseated after a walk, experts say it’s most likely a result of insufficient cool-down. Exercise increases blood-flow to our extremities, and the gradual transition of a cool-down helps the body re-balance that blood-flow. Without it, blood pools (in our legs particularly) and unpleasant side effects follow.  

So, you should be back at that easy ‘strolling’ pace we started off with now, and we’ll hold this ‘rebalancing’ pace until the end of our walk – think of it as ‘sealing in’ all the benefits you’ve gained from this brief walk.

As always, follow this Awe Walk with any stretching recommended by your physician or trainer and rehydration with water.

Take some deep breaths in through your nose and exhale slowly through your mouth.

As we conclude our walk, take a moment now to find a safe place to sit or stand, and look up at the clouds above. Give yourself time to relax and allow your creativity to awaken.

What do you see?

Fractal's in Nature

Welcome to today’s Awe Walk.

We’re about to embark on a kind of scavenger hunt, searching for fractals in the natural world. Whether you’re out hiking in the wilderness or in a busy city with only a few trees lining the sidewalk, chances are, you’ll be able to spot at least one fractal pattern.

Even if you don’t see any today, think of this as a way to cultivate wonder and awe—a practice of looking deeply at your surroundings. Then, the next time you find yourself out in the wilderness, you’ll find a deeper appreciation for the awe-inspiring fractal patterns nature has to offer.

As always, be aware of your surroundings, especially if you’re looking up at the beautiful trees and natural environment we’re about to show you.

Start by taking a few deep, relaxing breaths.

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

Let go of any distractions. Think of this as a well-deserved mental break, time to reflect and be present.

When you’re ready, start walking, at a leisurely, comfortable pace.

Pay attention to how your feet feel as they meet the ground.

If you’re using this as a meditation while sitting, just imagine you’re going for a stroll through a verdant forest filled with trees and wildflowers.

Feel the air on your skin. Is it windy, or still? Warm, or cool?

What can you see?

Now, tune in to the natural elements of your surroundings.

Start by looking up at the sky. Can you see any clouds?

Sometimes, the sky above us paints a canvas of fractals with beautifully patterned cloud formations. The wispy shapes and repeating patterns capture the essence of fractal geometry.

Slow down and gaze up at the sky, taking in any clouds above.

Can you see any clouds that appear self-similar, where smaller parts of the cloud mirror the shape of the cloud as a whole?

Now, let’s continue walking.

Are there any trees around you?

If you see one, slow down and take a moment to gaze up at its branches.

The branching structure, known as dendritic patterns, mirrors the intricate designs of fractal geometry.

As a tree grows, it sprouts branches from its main trunk. These branches are like smaller trees themselves, which then grow their own branches—and on and on.

This fractal pattern isn’t just pretty—it also helps trees gain more access to sunlight and stops upper branches from casting too much shade on the lower ones.

If you can, take a closer look at the tree’s leaves. Leaves with weblike veins—what’s called reticulate venation—have self-similar patterns. The tiniest veins look just like the main midrib, and the midrib looks like the tree trunk with its branches.

Notice how you feel as you slow down and look closely at the fractal patterns in trees.

Let’s continue walking, feeling your footsteps on the ground and the air on your skin.

Notice any flowers or ferns.

Many boast fractal patterns.

The delicate petals of a sunflower reveal the unmistakable spiral pattern of a fractal: each smaller floret follows the same shape as the entire flowerhead.

In Queen Anne’s Lace, too.

Ferns are also classic examples of self-similar sets, where ever-tinier leaves each mirror the shape of the fern as a whole.

Maybe you notice fractals in other vegetation lining your path.

Pause to look closely at any flowers or ferns you see on your walk, breathing in their scent and taking in their natural beauty.

Let’s walk on, keeping the pace relaxed, breathing deeply and easily.

Is there any water around you?

Maybe you’re near a lake, stream, river, or ocean. Or maybe you just spot a puddle of water on the sidewalk. No matter how big or small a body of water, fractal patterns form on the surface whenever there are ripples, waves, or bubbles.

Smaller waves and ripples mimic the shapes of larger waves. And when bubbles form—whether it’s from ocean waves breaking on the sand, creating seafoam, or just from a swiftly flowing brook—a self-similar pattern forms. Big bubbles are interspersed with smaller bubbles, and those smaller bubbles are interspersed with even smaller bubbles.

The next time you take a sip of a foamy latte, pause to marvel at the fractal patterns under your nose.

Now, as you continue strolling, imagine looking down at yourself from a bird’s eye view.

In your mind’s eye, imagine you’re zooming out, flying higher and higher in the sky, until you can see the contours of the nearest coastline.

Many coastlines dance to the rhythm of fractals, as the intricate curves and contours of each wave mirror the larger coastal outline. Nature's artistic precision is on full display as the waves etch their patterns onto the sand.

Take a moment to envision you’re zooming out even farther, soaring over the landscape until you can see the nearest mountain range.

Notice how the jagged peaks and valleys form a fractal pattern that echoes across the horizon. Each mountain range mirrors the overall shape of the entire range.

As we wrap up our Awe Walk, take a moment to pause again and look up at the sky.

Have any new clouds appeared?

Can you see any repeating patterns?

Keep walking for as long as you like, reflecting on how these fractal intricate patterns are not just mathematical concepts, but tangible marvels all around us, often hiding in plain sight.

As you walk around this week, see if you can spot fractals in unexpected places. How does it feel to behold these natural wonders? Take a moment to pause and appreciate their beauty, a reminder that nature's design is a masterpiece of mathematical elegance.

The Origin of Language

Welcome to today’s Awe Walk.

Let’s start by taking a few deep, relaxing breaths. Breathe in through your nose as you slowly count to four, now hold your breath for four, and exhale for four.

Let go of any distractions.

Think of this as a well-deserved brain break, time to reflect and be present.

Now, when you’re ready, start walking, at a leisurely, comfortable pace.

As always, be aware of your surroundings and make sure you’re safe as you go on this walking journey. Pay attention to how your feet feel as they meet the ground. If you’re using this as a meditation while sitting, just imagine you’re going for a stroll in your favorite natural environment.

As you listen to these words, think about how your brain is processing them. How are you creating meaning from these assortments of sounds? It can seem like a bit of a miracle.

Can you remember a time in early childhood when you didn’t yet understand language? Most of us can’t—our memories only really start to form around the time we start acquiring words, usually around ages two to four.  

As we walk, let's reflect on how this remarkable ability evolved.

Millennia ago, our distant ancestors roamed these lands without the sophisticated language we have today. They relied on gestures, expressions, and perhaps simple vocalizations to communicate. Imagine what their world might have been like. What would it be like to look around you and not have words to describe the things you see?

Take a moment to imagine yourself as one of our early human ancestors, surrounded by the sights and sounds you see and hear around you right now. How would you convey your thoughts and emotions without words?

Over time, our ancestors began to experiment with vocalizations, using different sounds to express themselves. These proto-words were the seeds of language, gradually evolving into more structured forms of communication. Can you hear any birdsong around you, or even sounds of insects chirping?

How might these sounds have inspired our ancestors to experiment with vocalizations?

Reflect for a moment on the wonders of non-human language—the way other species communicate with each other in ways mysterious and indecipherable to us humans. One of the biggest leaps in language evolution was the development of symbolism. Our ancestors started to attach specific sounds to objects, actions, and concepts.

These sounds eventually evolved into words, allowing them to share complex information and experiences. The symbols they created laid the foundation for the rich variety of languages we speak today. As you walk, look around and choose something you see. Imagine you have no word for this thing. What sound or word might you assign to it if you were creating a new language?

Now, continuing to walk, take a moment to think about all the different words for the things you see around you.

Each of these words has a unique origin story, an ancient history that connects us to our distant ancestors.

Take, for example, the word “tree.” Do you see any trees around you? Where did they get their name? The English word "tree" finds its origins in the Old English "trēow," which has Germanic roots tracing back to the Proto-Germanic word "trewą." This word is believed to have evolved from an even more ancient Proto-Indo-European root "dreu-" meaning "wood" or "tree."

Over millennia, this linguistic lineage has woven a thread connecting contemporary languages and cultures to the ancient concept of these towering green beauties of the natural world.

Now, as you continue to walk, look up. What might you call the blueness that stretches above us if you didn’t have a word for it?

The English word sky finds its origins in the Old Norse word "ský," which, oddly, originally meant "cloud." It can be traced back to the Proto-Germanic word "skauwaz," denoting "cloud cover" or "shelter." Over time, as language evolved, "sky" began to encompass the expanse of space above the Earth, not just the fluffy white puffs of vapor, including the atmosphere and celestial realms.  Back in the day, Old English had its own word for the sky: "heofan," which eventually turned into our modern "heaven."

As language emerged, we began to tell stories and pass down knowledge from one generation to the next.

Think about how stories have shaped human culture and helped us make sense of the world around us.

As you walk, consider the stories that might have been told in these landscapes long ago. Reflect for a moment on a personal story or memory that holds deep meaning for you. How does language allow you to preserve and share these moments with others?

Throughout the rest of your day, pay attention to how the words you use shape your understanding of the world around you and within you.

As you continue your own journey, remember that language is not just a tool—it's a testament to our shared history and the incredible capacity of human minds to connect and create.

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The Wonders of Biodiversity

Welcome to this Awe Walk about the wonders of biodiversity. Today, we invite you to slow down, disconnect from the hustle and bustle of daily life, and contemplate the vibrancy and diversity of life all around you.

We'll explore the lush, vibrant ecosystem around us, celebrating the astonishing diversity of life forms that call this place home.

When you’re ready, start walking at a leisurely, comfortable pace. As you settle into a gait that is right for you, take in a few deep, relaxing breaths.

Breathe in through your nose as you slowly count to four, and exhale for four. Again, breathe in through your nose for four, and exhale for four. Let go of any distractions. Think of this as a well-deserved brain break, time to reflect and be present.

As you continue walking, pay attention to how your feet feel as they meet the ground.

If you’re using this as a meditation while sitting, imagine you’re going for a stroll in your favorite natural environment.

As we set forth, let your senses awaken to the symphony of sounds around you. Maybe you hear the rustle of a tree’s leaves, or the chirping of birds, or the skittering of squirrels, or the buzzing of insects. Or maybe you hear dogs barking, or people talking.

While strolling, listen to these sounds mingling together. Reflect on the immense variety of noises made by living creatures, and the strange and mysterious ways different species communicate.

Do you have memories associated with specific animal sounds? What emotions do these sounds evoke? What about memories associated with sounds of trees or plants, like a willow swaying in the breeze, brush rustling when a deer emerges from the wood, or the snapping sound as you pluck an apple from a tree? What emotions do these evoke?

Focus again on the sounds from living things around you right now. See if you can locate the source of one of the sounds. Whether it’s flora or fauna, take in its unique beauty, focusing on all the tiny details. Can you identify its particular species?

Reflect on how this living being contributes to our ecosystem, and wonder what the world would be like without it.

Take a moment to express gratitude for its essential role in maintaining the balance of life on Earth.

Now see if you can spot an interesting tree. Reflect on how it helps our ecosystem thrive by improving air quality, providing the oxygen you’re breathing, preserving soil, and supporting wildlife. Breathe in the fresh air surrounding this tree, marveling at its ongoing air-purifying process of photosynthesis. Notice the colors and patterns in its leaves, blooms, or bark.  

Can you see a bird flying across the sky? Reflect on the many roles it might play in the ecosystem, from pollinator to seed disperser to predator. Birds are essential as pollinators and for seed dispersal of many plants, especially native plants.

They also feed on various insects, rodents, and other small animals, keeping those populations in check and helping maintain a proper balance in the ecosystem.

Now see if you can find a small animal like a squirrel or chipmunk. You’re looking at one of nature’s most important gardeners. The spread of seeds by animals like squirrels helps plants and trees grow and thrive.

If you see a different animal, think about the ways it might help contribute to the ecosystem. Perhaps make a mental note to research this particular creature and learn more about it.

As you continue walking, slowly and comfortably, look down at the ground below you.

Whether you’re on a city sidewalk, a country road, or out in the woods, consider all the tiny creatures that crawl on the ground, often unnoticed by us humans. Whether they fly, slither, crawl, or wriggle, insects help maintain healthy soil, recycle nutrients, pollinate flowers and crops, and control pests.

Beetles, spiders, bees, butterflies, and earthworms are some of nature’s unsung heroes, silently contributing to the health of any environment. Think about the insects you see most often in your area. Even if you’re not an insect-lover, take a moment to appreciate all they do for the health of our ecosystem.

Now reflect on the diversity of the microorganisms that surround you, invisible to the human eye. Bacteria, fungi, viruses, molds, algaes, and other microorganisms are everywhere. Despite their small size, these tiny creatures play a crucial role in making the earth sustainable, helping ecosystems thrive through decomposition, oxygen production, evolution, and symbiotic relationships.

Even on the surface of your own skin, there are more than 1.5 trillion bacteria—a diverse community of microorganisms that help support your immune system and fend off pathogenic threats.

Take this time to appreciate these tiny wonders that exist beyond the limits of our human perception.

As our walk draws to a close, we invite you to reflect on the immense biodiversity we’ve encountered today. From the tiniest microorganisms to the towering trees, each part of this ecosystem is a masterpiece of evolution. The awe we feel isn't just in the grandeur of nature but in the intricate details that make it all possible. Biodiversity is not just a concept; it's a living, breathing reality, and we are fortunate to share this world with such incredible life forms.

Take this sense of wonder into the rest of your day and remember to protect and cherish our natural world.