By Scott Rogers, MS, JD
Founder and Director, Miami Law’s Mindfulness in Law Program
Co-Founder, UMindfulness Research and Practice Initiative
Summer beckons us outdoors: Sunny days, the leaves of trees swaying in the breeze, and blue skies. The workload tends to drop a bit, traffic lessens, you can catch up on reading and projects, and you may even get away for a vacation.
We have the summer, and all it invites, ahead of us. A question worthy of reflection is whether you will savor the days of summer or whether, as is so often the case, they will slip away.
In this column, we’ll explore a short and powerful mindfulness exercise that will help you cultivate greater present moment awareness this summer, drawing on the elements of nature. I have been teaching this practice, called the SoBe Mindful method, for years with groups ranging from kindergarteners to high school, college, law and medical students, to therapists and law faculty, business leaders and older adults. At the end of this article, you’ll find links that allow you to learn more, including audio and video recordings.
SoBe Mindful
The SoBe Mindful method draws upon the elements of nature to awaken us to our true nature. How often have you spent the day on automatic pilot, lost in thought? It is all too common to ride an emotional roller-coaster that tracks the movement of the mind. Anxious about the future, regretting the past, or, merely lost in thought of no obvious consequence, except that we miss out on being present for our experience, of savoring the moments of our one precious life.
So, what does it mean to draw upon the elements of nature? Let’s begin with two of its most common elements. A tree and the wind. These elements symbolize the body and the breath, and, with a little practice, they can become cues to snap you out of mind wandering, allowing you to sidestep the rocky roller-coaster of emotions that can hijack our mental experience, and with it our energy and wellbeing. By becoming more attuned to these cues, moments of heightened awareness begin to spontaneously emerge during the day when you see trees and feel the wind blow.
The Method
You can begin to create the associations that will help you wake up out of distracted thinking. Look outside and see a tree. As you do, bring awareness to the sensations of your body. Observe body sensations that are prominent in this moment. Breathe. Each time you do this, you reinforce a connection between seeing a tree and the felt sense of the body.
Now, sense the wind. Perhaps a window is open and you can feel the breeze or you see the movement of leaves. As you do, become more fully aware of the breath flowing through your body. When convenient (perhaps now) take a few moments and head outside. Look at a tree and sense the body. Feel the wind and observe the breath.
Over the next few days, periodically reinforce these connections. This simple pivot will set in motion a powerful and, in time, effortless shifting from distraction to presence. Unlike practices that require you to carve out time from your day, these practice moments accompany you throughout your day.
Waking Up
A little practice goes a long way. When you are outdoors this summer, you likely will find that you are more aware of the presence of trees and the movement of the wind. When you notice a tree or feel the breeze, pause for a few moments—coming to a stop or slowing down your pace—and turn your attention to the sensations of the body or of the breath moving through the body. We call this the SoBe Mindful Stop. To feel a little more relaxed, take a few slower deeper breaths. You can take it a step further by extending your arms out like the branches of a tree, taking a gently stretch.
Awareness
If you’re game for one more element, we’ll explore the Sun which does double duty.
The sun symbolizes warmth AND awareness. When you are outdoors and feel the warmth of the sun, come to a stop or slow down and spread a little of your own warmth by wishing someone you care about, or who is having a difficult time, a kind thought such as “May you be happy.” You can offer yourself a little self-compassion with: “May I be happy.” Other kind wishes can include “safe,” “healthy,” and “at ease,” or whatever feels right to you.
When you sense the sun’s illumination, observe the moment as it just is, shining the light of your own awareness on the world before you.
Why is the method called “SoBe Mindful?” One reason is because if you want to be mindful . . . so be mindful. The SoBe Mindful method reduces things to its essence. You already have everything you need to be happy, focused, relaxed; something we tend to forget. The beauty of the world around us is a natural wake-up call; it helps us to remember.
SoBe Mindful Practice Links and Resources
The full SoBe Mindful Method involves six elements of nature: the tree, wind, clouds, sun, bird and butterfly. You can learn more by visiting www.sobemindful.com. In this video, I share with students a SoBe Mindful movement practice derived from Chi Gong that draws on the elements of the Tree, Wind and Sun. You may also enjoy following along this calming video of law students practicing with four elements at the Lowe Art Museum.
The SoBe Mindful method can also be a fun and accessible way to introduce children to mindfulness, intentionally cultivating relaxation and present-moment awareness. You can share (and practice) with children by listening to this popular guided practice that draws upon three elements: the tree, wind and sun. And you can click this link to read about a mindful movement practice and this link to learn some of the reasons this practice can be of benefit to children.
Click here to read the full Mind and Matter Summer Edition.
