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“Interconnectedness has become an established term in the meditation literature. It implies that any given phenomenon is connected to all other phenomena. Perhaps the best way of appreciating how the principle of interconnectedness relates to our lives as human beings is through our connection with nature. When we breathe in, we breathe in the out-breath of plants, shrubs, and trees. When we breathe out, we breathe out the in-breath of flowers, animals, and birds. When we drink water, we drink the clouds, rivers, and oceans. When we eat a meal, we eat plants, vegetables, and fruits that have grown out of the earth.” (Van Gordon, 2018)
If you have the opportunity, find a gently flowing river near you. This should be a river where the water isn’t flowing too rapidly, and where the water isn’t too deep. Remember, safety first! This should be a river you know well, and it’s best not to do this activity alone. If you do not have access to a river, any other body of water would suffice. In the absence of any body of water, you can instead go outdoors to a fairly remote location and imagine yourself standing in a river.
Once you have found your river, go out into it. Don’t go any deeper than your waist. It’s preferable to find a spot on the river where nature surrounds you.
Now stand in the river and do a little mindful breathing. Inhale and exhale deeply for at least three breaths. Ground and center yourself.
Now cultivate an open and accepting attitude towards everything you are experiencing. What do you see? What do you hear? Can you feel the river’s currents with your body? Are there pleasant aromas on the breeze? Enjoy the experience of being in the river right here, and right now.
When you feel at peace with your surroundings, take a mental snapshot of all you have experienced here in the river. Mentally record the river in as much detail as possible. When you have done so, you may recall and retrieve this experience the next time you are feeling stressed out.
When you are ready, leave the river and sit on the riverbank while thinking over these questions:
- Once you were grounded and centered, did you find yourself thinking about what lies upstream or what lies downstream, or neither?
- Once you were grounded and centered, did you find your mind wandering to your mental “to do” list of daily activities?
- What was it about the river that made this experience different than your day-to-day life?
- Were you able to sense the interconnectedness of all things in the moment?
- Is there a way to carry this experience with you into your day-to-day life? If so, how?
Van Gordon, W., Shonin, E. & Richardson, M. Mindfulness and Nature. Mindfulness 9, 1655–1658 (2018). https://doi.org/10.1007/s12671-018-0883-6
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