Therapeutically “Rotting” with The Old Growth Forest
I always make it a point to walk barefoot in the forest, even on the coldest days, so I can feel the generative rot cushioning my feet. Moss, decomposed fir, and maples, are scaffolded by the mycelial network beneath – the mind of the forest. I have a deep desire to connect with this wisdom and have had my most meaningful meditations here, as well as insights about life and how to improve my work as a therapist. In the Pacific Northwest, our own backyards are a lecture on regeneration, promise, security, and growth.
When we work to de-center the human experience, we enrich our ability to locate our highest Self within, between, and among the environments from which we grow in past, present, and future. The Old Growth Forest is in and of itself a time capsule – perhaps even a multiverse, in which life and death are happening simultaneously. An Old Growth Forest is defined by the age of the community of trees inhabiting the environment, providing the forest with higher carbon density, rich biodiversity, and multiple layers of generations. I am currently being witnessed by the trees of Oregon’s Mount Hood National Forest as I write today, in which many of the oldest trees are 400-600 years old.
Few places offer such security in juxtaposition as our ancestor-teacher, the Old Growth Forest does. Life/death, light/dark, stillness/movement, quiet/sound, neutral/pungent, warm/cold. I see many people grappling with the difficulty of these juxtapositions within the therapy space. Perhaps a client is wondering how they might find new beginnings amongst loss, joy in pain, finding purpose despite great trauma. One of the things that makes the Old Growth Forest such an incredible teacher, is how secure it is in its capacity to hold so many truths at once. In spending much of my time with the Old Growth Forests of the Pacific Northwest, I find time and again that nature is a powerful salve that assists in healing and providing wisdom to wounds.
Amidst curtains of lichen, the rush of the Salmon River, and speckles of sunlight that make the neon moss-covered forest floor even brighter, is the energetic vibration of the life cycle. Despite being referred to as a “cycle”, western culture’s depiction of the life cycle is linear. We are born, we live, we die. While there live a variety of ideas about what happens after death, contending with the fact that one day, in our current form, we will die, is an overwhelming factor in the daily anxiety and depression people face. One of the most beautiful elements of an Old Growth Forest is the new life that grows from rot. Dealing with several chronic pain conditions that often leave me bed ridden, I have found myself in a state I have been referring to as “rotting”. While many would perceive this as a negative term, the Old Growth Forest provides a reframe for “rotting” as an opportunity for regeneration and growth, however overwhelming and challenging the process may be. Today, I find myself rotting with the Old Growth Forest, which has inspired expanding perspectives. In the Old Growth Forest, rot is the vehicle for new life. Out of fallen moist tree trunks sprout saplings, mushrooms, and ferns. I wonder, if an Old Growth Forest could speak to us when our “rotting” feels anything but regenerative, what might they say to help us find purpose, meaning, and growth?
In nature, anomalies are fascinating, often seen as treasures (think of a four-leaf clover). What humans often cast out and “other” is nature’s biodiversity that keeps the forest alive. Nature expands our ways of looking at beauty, significance, and purpose in ways society has failed to. In the same way, the forest (and nature in general), is a reliable source of security when people in our life may not be. No matter how many times I leave and return, the river is always there. I know the river will be higher and faster in the winter and lower and calm in summer. I know the river will be cold no matter the season. The river is changing, but the river is constant. There is security to be had in our relationship with nature, and an Old Growth Forest’s wisdom reminds us that there will always be growth and life amongst change, even death. Given the opportunity, I hope you find yourself in an Old Growth Forest next time you feel like “rotting”. You may find saplings growing from pain, mushrooms in unexpected places, balance in the river, and new life in the fallen.
See below for therapeutic exercises on connecting with the forest outdoors and exercises for connecting with nature from within your own home
GUIDELINES: Before Engaging With the Exercises Below
Always thank the environment you are in (inside yourself or out loud).
Remember that the place you are in is not yours. You are part of the ecosystem.
No phones. If you would like to take pictures of the environment, reserve a couple intentional minutes to do so, then put your phone away and do not take it out again until necessary/when you are done with the experience. The goal is to be within the experience – not adjacent to it.
While the forest is a reliable constant, forest life is threatened by deforestation, fire, non-regulated hunting practices, and waste. Be mindful of your impact.
Have a relationship with the forest and nature. Relational practices such as consent, boundaries, and respect are as important here as any other relationship you have.
NOTE: You do not need to be in the forest to connect with the forest! Many of these can be done in your own backyard, on a beach, in a garden, etc. These exercises can be adjusted to fit for any kind of connection with nature.
Therapeutic Exercises for Connecting with the Forest
o Lay down on the ground/forest floor. Imagine yourself becoming part of the ground/forest floor. What sensations do you notice in your body? What do you smell, taste, feel, hear, and see?
o Stand on the soil of the forest, backyard, or sand of the beach. Imagine the soil/sand/dirt is an ancestor. What do they say/share with you?
o Notice the details and little worlds that exist amongst the large.
o Take off your shoes and notice the forest floor beneath you – really be with. Notice the support earth gives you. Earth is always there.
o Close your eyes or soften your gaze while listening to the sounds around you. Intrusive thoughts may arise and when they do, try to refocus on the sound.
o Smell something you may not think to smell, like a leaf, tree trunk, or moss. What do you sense and/or feel?
o Hug a tree and take a deep breath (I know “tree hugging’ is a cliché, but try it out!).
o Find a miniature version of what is happening around you (example: a small stream/waterfall amidst the larger river). Then imagine you are tiny and living in that small world.
o Look at something for longer than you usually would. Is there something new you notice? Something familiar? What is the feeling you have?
o Sit or stand against a tree and imagine becoming part of the tree. What do you feel when you become apart of it?
o If you are alone, think about or journal what it is like to be amongst life and death within the safety of your current experience. What sensations are you experiencing? What thoughts and feelings arise? If you are with someone, talk with them about this out loud.
o Look for examples of interdependence and cooperation in nature: a tree providing shade to plants beneath it. Insects pollinating flowers. A decomposing log giving life to new vegetation. In what ways do you observe nature nurturing itself? Reflect on the relationships in your life. How do those closest to you nurture and support you? What do you give to those relationships in return?
This last exercise above (last bullet point above), is by Kenya Jackson-Saulters, co-founder of the Outdoor Journal Tour and We Hike to Heal. You can find her card deck, “Nature Meditations: Simple Mindfulness Practices Inspired by the Natural World” online and in-stores. An excellent resource for anyone looking to deepen their connection with nature.
Exercises for Connecting with Nature Indoors
Drinking Water Mindfully: The water in your glass is part of nature, even when it comes from your sink or out of a bottle. Take a drink of water with your eyes closed. Imagine yourself connecting with the water as you swallow. You can imagine this water becoming a river or stream within you.
Nature Shower: Take a shower and bring your present awareness to the water cascading over you, onto the ground, and down the drain. This is a cycle.
Practice Mindful Eating: No matter what you are eating, it came from the earth at some point! Whether you are eating vegetables, fruits, gummy bears, or Cheetos, all of these have ingredients that have been grown by the earth. Place the food in your mouth and really savor each bite. Be curious about where the ingredients came from, how they arrived in your home, and the way your body feels receiving it.
Internal Landscape Mindfulness: Find yourself in a comfortable position. Without judgement, observe your breath and its natural rhythm. Starting at the top of your head, use your breath as a vehicle for scanning your body from head to toe, noticing present sensations. Then, invite yourself to imagine a landscape you love growing within you. Find yourself in that landscape. When you are ready to leave the landscape, scan your body again, observing without judgement. Notice any differences you feel.
Accessibility can be a concern when wanting to connect with nature. Car and transportation access, the place in which you live, and environmental racism can keep people from being able to access the forest. This blog post and the exercises suggested, can all be modified to fit your environment and what is accessible to you. One tree in a park or a patch of grass in your neighborhood all have the therapeutic benefits discussed in this piece. Nature is everywhere - nature inside your home, nature is your pets, nature is the water in your sink, nature is YOU!
Eden Baron-Williams is a Marriage & Family Therapist and owner of her private practice, CreativeBelonging Psychotherapy in Portland, Oregon.