Mountain Zen Den Podcast

"Simplicity is the law of nature for men as well as for flowers." ~ Henry David Thoreau

Welcome to Day 17!

So much of our lives are wrapped up in looking for things or other people to make us happy.

We are always on the "hunt" for the next quick fix. And as we lose our souls in pursuit of more, we become more and more dissatisfied, and even miserable with what we do have, and especially with what we think we don't have. It becomes an addiction, and in today's modern culture we are encouraged to maintain the addiction through information and technology. We've lost the path to the simple.

For me one of the biggest draws to spending time in Nature is that it is a return to simplicity. Life can be so busy and full of difficulties, demands and daily challenges. For some reason, in our quest for variety and adventure, maybe out of boredom and the pursuit of the hunt, it seems our natural tendency at times is to make it even more burdensome and complex.

This is when it becomes important to take our cues from Mother Nature.

Simplicity can be found everywhere in the natural world. The seasons come and go with amazing regularity. You can count on it. Winter turns to spring, spring blossoms into summer, summer gives way to the fall, and fall passes into winter, as the cycle starts all over again.

You plant a seed and the seed grows, bearing fruit. Rain waters the earth giving life to its plants, and to every living creature. The wind blows through the grass on the prairies as well as through the pine boughs in the mountain forest. The tide comes in and goes out again. The sun rises and sets, and rises again. All living things are born, live, and die, and give way to more life.

If we slow down enough to notice, we will find that there is such beauty in this simplicity. If it wasn't for the beauty we might miss the events and the lessons they bring entirely.

Today's Nature Challenge is a call to return to simplicity. As you go about your day, take a close look at the things you do, own or are pursuing, and ask this simple question:

If it doesn't, get rid of it!

Simple, huh?

By the way, this goes for your thoughts and philosophy of life as well. In fact, it will definitely shape your philosophy of life.

If you find it somewhat difficult to go through this sort of clutter-cleanse, just know that you are not alone. My wife and I recently ordered a small dumpster and filled it three times before and after the holidays, trying to lighten the load in our backyard and basement. It was hard work, but it felt so good! And truth be told, we have so much more to go through and get rid of! I'm telling you, it's kind of embarrassing to admit, but it's true!

Remember, it's not about getting rid of stuff, it's about getting rid of stuff that has no value to you and that is weighing you down. As you discard, your burden will be lifted, and your heart will become lighter and lighter, bringing you closer to the life you've always wanted… a life of simplicity.

These are just some things to keep in mind as you get outside today to enjoy your nature time. So get out there and seek and celebrate the gift of simplicity...

Checklist for Day 17!

☐ MEDITATION Day 17 – "Simplicity" active meditation. Keep in mind that you should not be substituting this active meditation for at least five minutes of mindfulness meditation, either on your own or with a guided meditation. (You can revisit a Mountain Zen Den Podcast episode for a simple "guided" meditation – Episode 3 "Be the Mountain", Episode 6 "The Art of Slowing Down", or Episode 61 "Just Breathe", are all excellent choices for a simple meditation.) (Be sure to listen to this meditation on iTunes or here at Mountain Zen Den.)

☐ NATURE WALK: 20 minutes of mindful walking outdoors, with the intent to simplify your life, both externally and internally.

☐ JOURNAL: What are some ways you can simplify your life today? What can you get rid of that doesn't add value to your life, or bring you joy?

☐ Extra Credit: Get rid of something today that does not add value or joy to your life. Celebrate the "cleanse", and the life of simplicity that comes as a result!

That's it! See ya again tomorrow!

You can post your pictures, experiences, observations and questions, and share them on our 21-Day Nature Challenge Facebook Community Group page. Thank you!

Welcome to Day 16!

Here at Mountain Zen Den we talk a lot about tapping into Nature for mindfulness and personal growth. But what does that really mean?

Personal development involves seeking our deeper, truer selves and becoming the best "You" that you can be. It means becoming a more authentic and caring individual. One who gives more than he takes. One that others are drawn to because they find wisdom, compassion and empathy in their presence. One whose heart's desire is to help make the world a better, more beautiful place.

You'd be hard pressed to find a spiritual leader, or wise and caring person who was not deeply rooted to Nature. Nature has been called, "God's other book", and many naturalists such as John Muir have regularly gone to the mountains to commune with their Creator.

And while it would be easy to argue that Nature is amoral, meaning that it does not intentionally choose "right" or "wrong', "good" or "bad", "love" or "hate", Nature does have the capability of inspiring and humbling us to be kinder, more caring, gentle and yes, more loving.

The opposite of love is not hate, it's indifference. It is not caring.

In its huge, limitless vastness, wonderful mystery, and unpredictable consistency, Nature offers hope and beauty and light.Through love and respect and admiration of its perfect simplicity and majestic grandeur, it calls us to care; to love and preserve and protect.

This deep love and respect can be nurtured and strengthened, shared and passed on, paid forward if you will, as a result of time spent in God's great natural world; the original world that existed before man ever took his first step.

Everything we do echoes through eternity…There is a ripple effect that begins with you and me and the choices we make every day.

Today as you venture out into the big, beautiful world on the other side of your doorstep, try spending some quiet time alone, knowing that Nature helps us rise above the clouds of confusion and insignificance that getting caught up in our lowly man-made world entangles us in. Resolve to be a little more reflective and thoughtful than usual. This intention allows us the ability to look deeper, and work on ourselves in a joyful and freeing way; to become more loving.

Michael Bernard Beckwith says, "You have to embrace yourself, you have to forgive yourself, you have to love yourself. And when you can fall in love with yourself and like yourself, now you can be with others." This embracing begins in stillness, and is greatly enhanced in the natural world.

To find and understand true love, try looking a little deeper and reflect on the meaning and purpose behind all the beauty and patterns and designs found in Nature in the first place.

Where there's a design, there's a Designer. I'm just saying.

We're not here to hound and pound on religion or religious views. There are plenty of other places where you can find that. We're just here to point to the design and let your heart open to all that follows; to affirm truth wherever it may be found.

May you find and feel signs of love in your wild wanderings today…

Checklist for Day 16

☐ MEDITATION:Day 16 – "Living Love" active meditation (Be sure to listen to this active meditation on iTunes or here at Mountain Zen.)

☐ NATURE WALK: Spend 20 minutes in Nature being a little more thoughtful and reflective.Ask, "How has the world around me made me a better person? How can I be a kinder, more thoughtful and caring friend/father/mother/family member/neighbor/ co-worker/human being? How can I make the world around me a better place?"

☐ JOURNAL: Share any insights that may have come to you, and especially what you are most grateful for today.

Be sure to share your pictures, experiences, observations and questions on our 21-Day Nature Challenge Facebook Community Group page.

"Walking is the best possible exercise. Habituate yourself to walk very far. ~ Thomas Jefferson

Welcome to Day 15! Walking for Your Life! (Nature for the Health of It)

Let's talk about something we have been doing since we were toddlers; something so ordinary, so seemingly unremarkable and ordinary that we daily take it for granted.

Walking.

When was the last time you thought, "Ok, I'm going to stand up now and walk over to the kitchen sink… Now I'm going to walk over to get my car keys and then walk to the car."?

It's almost like breathing, (whose importance we daily need to be reminded of as well). Unless you've been in an accident, or are in some sort of physical rehabilitation, you probably just don't ever think about it.

Pretty much since the day we first learned how to walk as bambinos, we stopped noticing the fact that we were actually doing it, and just did it! And did it, and did it, and did it… sometimes to our parents' chagrin, but nevertheless invoking their pride and satisfaction as well.

I have a friend who would laugh and laugh when his niece first learned to walk, as she held both her arms high in the air for balance, admittedly looking like an adorable little ape, proud of her progress. Just as she would get going and seemed to be achieving her balance, he would gently trip her from behind, causing her to fall onto the carpet, making her have to start all over again. She never got hurt or cried, but would just get a determined look on her face, pull herself up and start the process all over.

I'm sure there's some life lesson in there somewhere, but my real point in telling you is because I thought it was mildly cruel and hilarious to watch!

Walking is one of the most underappreciated gifts known to man, but walking in Nature is even less valued and acknowledged in our society.

Not only does walking in the wild calm our minds, help relieve stress, and give us an emotional connection to the living world, it actually is good for our health!

Imagine that!

A good brisk, or even moderate walk outside does so many amazing things for the health of our bodies. It helps develop our cardio muscles and improve circulation pumping life-giving blood throughout our bodies, provides fresh oxygen for our respiratory system, boosts our immune system, assists in the production of the vitamin D hormone which is good for our skin and bones, cell growth and even reduction in inflammation.

In addition, hiking, strolling and ambling in the great outdoors is beneficial for getting and staying in shape, building and maintaining muscles, and aiding in the maintenance of balance, and of a healthy nervous system.

And don't forget, every area of our being is affected by every other area. We are spiritual beings, with thoughts and emotions, living in physical bodies. When we neglect our health, we neglect our whole beings.

They say that sitting is the new smoking. Well how about cutting back to just a pack a day and getting outside for the health of it?

For today's outdoor activity we are going to step up the pace a bit! There is a place for thoughtful meandering, gentle strolls and slow, purposeful walking meditations. I hope you've been getting a lot of that in these past two weeks. If not, there's still plenty of time to do it.

But today, we are going to get our blood pumping a bit more than usual, (if high energy physical activity is not a part of your normal routine). We're going to get a decent cardio work out in the great outdoors! That's why it's called a work "out". We're going to do it outside. It's going to feel a little more like a challenge than what we've done so far. We are going to get our blood pumping a do a little "green" exercise, outside of the four walls.

There are so many more benefits to exercising in a natural environment versus a gym.

First of all, there are way less germs and lots more room and fresh air! Exercise equipment has been designed to make it easier for the human body to perform routine exercises. There is no muscle confusion, and after a short time, unless you are using a wide variety of different machines, only the same few muscles are getting a workout. Even then, the different angles and elevation changes found on the trail help challenge your balance and give every part of the muscle a chance to get a decent workout.

There's also a lower perceived exertion to outdoor exercise, (meaning, you work out longer without even realizing it), and it's much more appealing than walking or running on a boring old treadmill. And on top of everything else, it's free!

So what are you waiting for? Head out the door, (mindfully, enjoying everything there is to enjoy in Nature), while walking or running as if your very life depends on it! Because it does…

Thomas Jefferson, who was quite the naturalist said, "Walking is the best possible exercise. Habituate yourself to walk very far". Great advice!

Today, go fast and far my friend…

Checklist for Day 15

☐ MEDITATION: Day 15 – "Walking for Your Life" (You can listen to this active meditation on iTunes or here at Mountain Zen Den.)

☐ NATURE WALK: 20 minutes walking or running 10% faster than usual.

☐ JOURNAL: Skip the journal and get a little more exercise today. Who knows, you may just end up loving it and doing it a whole lot more! (If you really feel like journaling you can write about your experience today as well).

Post your pictures, experiences, comments, etc. on our 21-Day Nature Challenge Facebook Community Group page.

Welcome to Day 14!

There's a good chance that if you're here today, it's because you are a passionate nature-lover.

There is just something about wilderness and wildlife that draws you. It calls to your spirit deep within and won't let go. Its beauties and wonders are a part of your deepest self, who you are at your very core. You have a hunger for "green" knowledge, and can't get enough.

In general, the more time we spend in Nature, the more we want to know and understand about the natural world and how it works. And the more we learn, the more we fall in love with her.

There is such a depth to the character and essence of all things wild… so many wonderful aspects to fall in love with, and activities to study, improve on, and enjoy in the great outdoors. The introduction and awareness of these fields of studies can, and usually do, turn into lifelong hobbies, (and even sometimes businesses) for ardent nature-lovers and "naturepreneurs".

Here are just a few reminders and options, from A to Z of things to study and learn more about in our big, beautiful, natural Universe –

Astronomy, biology, botany, ecology, entomology (the study of insects), environmentalism, farming, gardening, geology, herbology, herpetology, (the study of snakes), ichthyology (the study of fish), lepidopterology (the study of moths & butterflies), ornithology (the study of birds), and zoology.

And then of course there are numerous ways to improve and learn more about things like camping, hiking, fly-fishing, nature journaling, nature photography and nearly every other activity you can think of that can be done outside.

Just reading this list gets my juices going, and makes we want to get outdoors with a couple of good books and learn and study more!

Is it just me, or do you feel that way too? If you answered "Yes!", then you're going to love today's Nature Challenge!

I hope that maybe today's challenge will spark and awaken, or feed a desire, and encourage you to delve a little deeper in the study of an area, (or areas) of nature that naturally draw you, and speak to your heart. For many, these would be some of the things that drew you to Nature in the first place.

Get outside with your wild self today and make it a point get in touch with your inner Audubon, Muir, Newton, Darwin, or even Steve Irwin, and become an explorer; the kind you were when you were a child, only now, with the added benefit of wisdom and tenacity.

Ask questions, and seek answers by making intelligent observations and then noting them in your journal.

This is another form of mindfulness; an awareness of the natural environment where you live.

For a list of suggested resources, you can go to the Resource page on our website and find a few recommended books, podcasts and websites to help you get started, and keep you going on your own personal Nature journey.

Now go get 'em Tiger or Tigress and remember…it's a wild world!

Checklist for Day 14

☐ MEDITATION:Day 14 – "Growing Your Nature Knowledge" (You can listen to this meditation on iTunes or here at Mountain Zen Den.)

☐ NATURE WALK: 20 outdoors being curious about everything.Ask questions and make it a point to seek out and learn more about the natural world around you.

☐ JOURNAL: What new, interesting and fascinating things did you discover or learn today?

☐ Extra Credit: Go to a library, Google, YouTube, listen to a TedTalks or podcast on something you are curious about in nature and grow your knowledge a bit deeper this week.

That's a wrap for today! Go learn something amazing and we'll see you back here tomorrow!

We'd love to see your pictures, experiences,comments, etc. on our 21-Day Nature Challenge Facebook Community Group page.

Welcome to Day 13!

Hello fellow Nature-lover, have you had your "Nature Fix" today?

We all need it. It is our cure for stress, anxiety, boredom, and even high blood pressure and other health issues. It's our nourishment for the soul, and has even been described as "Vitamin N".

Probably one of the most obvious things we all love about Nature though, is its indisputable beauty.

We love to drive, hike and camp near majestic, breath-taking mountain scenery and ocean seascapes, glorious sunrises and sunsets, and fascinating, beautiful wild creatures. Artists love to sketch, paint and photograph gorgeous natural scenes, and we love to buy them and hang them on our walls.

The beauty found in nature has a soothing effect on the soul, reminding us that there is an eternal quality deep within us that longs for attractive symmetry, glorious splendor, stunning views and natural heart appeal.

It's easy to see why millions and millions of people make annual vacations by the ocean, and visit wondrous places Yellowstone, Yosemite, Rocky Mountain National Park and the Great Smoky Mountains. The appeal is obvious. But how often do we stop and think of the beauty right in our local neighborhoods, and even right in our own backyard?

Sure, there is a difference between the Grand Canyon and the grand little park down the street, but that simple little place displays its own kind of beauty. What we're talking about here is the ability to see beauty in everything.

The first place to start, even before you step outside your door, is to begin with "Presence".

When you are living in the moment, slowing down enough to actually take notice, it's easy to find beauty in the simple things all around you; the shape of a tree, the opening of a flower's petals, the dancing shadows and sunlight on the greenery in the forest, the intense color of the heavens, the breath of the wind through the tall grasses and weeds in the field, the reflection of the sky and landscape on a still body of water – and even that little weed determined to grow through the crack in the sidewalk.

If beauty truly is in the eye of the beholder, then it's up to us to train our eyes, and develop a sense of appreciation for the aesthetic qualities of life in the natural world we live in.

Part of the joy of self-development and personal growth is getting to know ourselves better; our likes and dislikes. The things that speak to us. Our favorites. We don't all have the same favorite color, or love the beach or want to vacation in the mountains. But we would all agree that we all love and appreciate beauty.

When we slow down enough to become present and embrace not only to the moment, but the place we are in as well, we make room for creating more moments. It is in these moments that we begin to take notice of the details around us, and develop an appreciation and gratitude for the new beauties we suddenly see; things we hadn't really noticed before.

In the process of doing this, I have found myself many times saying things like, "I never noticed that before", or "Wow, that is amazing! Look at the incredible variety of greens in that field!" Suddenly there was a new-found joy in the simple, and a respect for the seemingly mundane.

Suddenly, beauty could be found everywhere...

So for today's adventure in Nature, your mission and goal is to search for and identify what you would call beautiful. The word beauty is sort of like the word love. I love my wife, but I also love my dog. I love pizza and I also love to hike in the mountains.

You see what I mean? Something doesn't have to be stunning or breath-taking in order to be considered beautiful. Beauty can be small and simple like a butterfly or a buttercup. Or it can be grand and majestic, like a 14,000-foot snow-capped mountain, or a dreamy sunset on the pacific in Hawaii.

So head outside right now and find your beautiful! I think you'll encounter at least one surprise in your journey today!

Enjoy!

Checklist for Day 13

☐ MEDITATION:Day 13 – "Finding Beauty in Everything" (Be sure to listen to this active meditation on iTunes or here at Mountain Zen.)

☐ NATURE WALK: 20 minutes searching for beauty in everything.

☐ JOURNAL: What beautiful surprises are you most grateful for today?

"Plant seeds of happiness, hope, success and love; it will come back to you in abundance.This is the law of nature." ~ Steve Maraboli

Welcome to Day 12!

At times, the world can seem like a dark and hopeless place. Long, black nights, and seemingly endless winters can challenge our faith. Droughts crack the earth and wither our hearts. Storms can dampen our spirits, lightning strikes, and harsh and chilling winds can feel cruel, making life miserable and almost unbearable.

It's these sinister, and less desirable experiences in nature that can make a person want to avoid ever going outside, being exposed to the unfriendly elements and environment. Add the gamut of health and life-threatening risks, dangers and annoyances such as ticks, flies, wasps and mosquitoes, spiders, snakes, poison ivy, too much exposure to the cancer-inducing rays of the sun, as well as lions and tigers and bears, oh my!

After reading or hearing this foreboding list, one wonders why anyone would ever willingly subject themselves to this menacing world by stepping outside their front door, just knowing the big bad wolf is ready to huff and puff and blow down your house.

But as you know, there is another side to the natural world. Hope and new life can be found in this same scary, wild, wonderful world.

One of the myriad blessings Nature offers is that everywhere you look you can see signs of life, resurrection and renewal. Hope. Encouragement.

The long, dreary winters are replaced by "re-greening" of the grass in the spring, where seasonal weather patterns renew and restore, bringing life-giving water to roots and shoots… especially in places like the American West where the terrain is naturally dry for long periods of time.

Hope lies dormant, awaiting an awakening in the budding of the trees and blooming of the flowers. New shoots and runners spring from ivy and other plants. Birds, squirrels and other small animals build nests and perform beautiful and complex mating rituals. Caterpillars turn into butterflies. Bees busily buzz, pollinating fragrant flowers and manufacturing sweet honey. Ants wait for just the right picnickers to come by and drop some bread crumbs or a potato chip, to take home for their own private picnics inside their ant hills. And the cycle of life goes on...

The sun rises every morning bringing light and warmth to a new day. And the night offers a whole new world of intriguing sounds and soft and delicate lights, ranging from moonlight to starlight, to fluorescent plankton, to lightning bugs and glow worms.

The signs of hope and renewal are everywhere. We need only open our eyes and ears and hearts to see and receive them. Hope springs eternal in the gift of Nature.

Today you are to go find it, and simply bring it back in your heart in the form of gratitude.

This is your challenge. This is your blessing…

Enjoy!

☐ MEDITATION: Day 12 – "Signs of Life (Finding Hope in Nature)" (Breathing Meditation) (You can listen to this meditation on iTunes or here at Mountain Zen Den.)

☐ NATURE WALK: Spend your 20 minutes outside looking for as many signs of life in nature as you possibly can.

☐ JOURNAL: List theses signs and tell why you are grateful for them.

Be sure to post your pictures, experiences, observations on hope, etc. and share them on our 21-Day Nature Challenge Facebook Community Group page. See you tomorrow!

Day 11 ~ Just Breathe

Welcome to Day 11!

For the past week and a half on this 21-Day Nature Challenge, it may have felt like you've asked to do a lot, think a lot, make a lot of observations, and then write them all down in your journal. Who has time to do all this?

I know, it may feel like a lot to ask for a busy soccer-mom, businessman, student, active and dutiful grandparent, or any other ordinary human being living on planet Earth in the 21st century.

If this challenge has taken you out of your comfort zone and your daily routine, I want to apologize. I want to apologize for not having made this opportunity and challenge available to you sooner!

Life for most of us is not necessarily healthy, and often leaves us feeling empty, dissatisfied and hungering and longing for something more.

Your body knows when you're not getting all the nutrients it needs and will tell you so by feeling run down, getting sick, and just basically feeling overall lethargic.

It's the same with your soul. Time spent in Nature is not a waste. As you know deep in your soul, it is a life-giving, healing and rejuvenating, worthwhile activity. We all need more Vitamin N.

This journey back into Nature is about returning to simplicity and shouldn't feel like one more thing that you should, or have to do. It's about having fun, and enjoying the fact that you are living your authentic life, developing new, natural and healthy habits on a day-to-day basis, for the sake of being a more mindful, healthier, happier you.

So, today we're just going to ask you to do only one thing. And while it may seem like a simple request, it may be the hardest thing you've been challenged with yet on this adventure.

We're going to ask you to Breathe.

What? How is that a challenge?

Let me rephrase, we are going to ask you to breathe and just stay focused on your breathing. When you're outdoors today, you're simply just going to be mindful of your breath, grateful for the fact that you are breathing - breathing out the old and the stale, and breathing in the new and the fresh, filling your lungs with life-giving oxygen.

As you do, you will find yourself becoming more mindful of, and grateful for the plants and trees which produce this life-giving elixir, and for the breezes and even strong winds which cleanse the earth by pushing out the old, stagnant air, bringing fresh sources of ventilation with it.

Before sending you out the door today, we're going to stop and do a five-minute meditation.

For the past 10 days, we have been talking and thinking and practicing what I call an "active meditation" – ruminating on strengthening our powers of observation, nature's goodness and health benefits, and all the things we are grateful for. But today, we are going to just pause, take five, and do a simple breathing meditation before heading out the door.

And then as you walk, or run, bike, or whatever you end up doing for your time spent outside, simply continue to be mindful of your breath and the gift of breath, while enjoying the world around you.

Breathing Meditation

Get in a comfortable, upright position with your feet on the floor, hands on your thighs or in your lap, eyes gently closed, and take a few deep, cleansing breaths in, and out, breathing in through your nose and out through your mouth…

When you feel a little more settled and relaxed, allow your breathing to return to its normal rhythm… Now simply observe the rise and fall of your chest, and the rhythm and flow of your breath without trying to change it... Just notice it moving in and out of your lungs.

Feel your stomach and chest gently rise with each in breath, and fall with the out breath. Now allow your whole body and inner being to completely melt into relaxation, as you breathe in… and as you breathe out.

As you breathe in, say in your mind, "Breathing in, I know I am breathing in", and as you exhale, "Breathing out, I know I am breathing out"…

While focusing on your breath, if other thoughts come in, no worries, just allow them to pass like puffy white clouds in the sky.

Continue focusing on your breath sinking deeper and deeper into total relaxation...

Now, count your breath for 10 counts in… and out…

Slowly allow yourself to resurface and continue your day. Well done!

☐ MEDITATION: Day 11 – "Just Breath" (Breathing Meditation) (Listen to this meditation on iTunes or here at Mountain Zen Den.)

☐ NATURE WALK: 20 minutes outside, simply taking in fresh oxygen, and exhaling carbon dioxide. Enjoy the world around you. This is meant to be fun!

☐ JOURNAL: What did you notice about your breath while meditating? What did you notice about your breath while spending time outdoors? One thing you are grateful for today.

Remember to post your pictures, experiences, observations and questions, and share them on our 21-Day Nature Challenge Facebook Community Group page. Thanks!

"Teach us to number our days…" ~ Psalm 90:12

Welcome to Day 10!

Here's something for you to think about.

What did you have for breakfast yesterday? Where did you go? What did you see? Who did you spend time with? Does any of what you did really matter?

In his inspiring book, "Go Outside and Come Back Better", author Ron Lizzi proposes the concept that many good days make up a good life.

He invites us to, "Picture a see-saw, (teeter-totter in some places). This balance represents your life…"

He then asks you to imagine that when you came to the end of every day, if it was a good day, you would place a stone on the right side of the seesaw. If it was a bad day, or at least a not-so-good day you would place a stone on the left side.

So for a very bad day, say the death of a loved one, you lost your job, or received bad news, the stone would go on the far left. And for a very good day, a great day, like - you got married, the birth of a child, landed your dream job, etc., you would place a stone on the far right. All the other days, so-so days, where nothing very remarkable happened, you would place a stone more towards the center; closer to the left if it wasn't such a good day, and closer to the right if it was ok but yielded nothing memorable.

Are you with me so far?

So you've got this teeter-totter full of stones on top of it, and as you look at it, you begin to realize that the seesaw is off balance, tipping either to the right or left, for good or bad. Get the picture? This balance symbolizes the quality of your life.

For most of us, our seesaw would probably look pretty balanced, leaning only slightly to the left or right. Hopefully, more to the right, because we had more of what we would call "good days" than bad. These "good days", Ron Lizzi calls "matterdays".

"In short", he says, looking at the balance you could say "some days matter and some days don't. The day stone balance only holds stones for what I call matterdays." He then points out that the farther to the left or right a stone is placed on a balance, the greater its impact on the balance. Therefore, he says, "a great matterday or an awful matterday will have a larger impact than a bunch of marginally good or bad matterdays".

What if nearly every day for the rest of your life was a good or great "matterday"?

What if you could create great matterdays any time you wanted simply by doing things you enjoy that have a positive impact on your life and the lives of those around you?

Great matterdays are the ones you remember because of how you felt and what you thought. These can create new discoveries and feelings, new understandings and fresh outlooks on life and the world at large.

So how do we do this? Where do we begin?

Such days are available from… you guessed it, time spent in Nature!

Wild places have the power to renew and inspire us. They lift our gaze and create new memories and values. They refresh, restore, invigorate, and can even heal us! Research is verifying that time spent in nature impacts us in ways we can't even fully understand. It surprises and delights us, freeing us from our everyday prisons of self-absorption and technology. Nature is the ultimate elixir.

And the more time you spend in the great outdoors, the better the quality of life you begin to have.

So here at Mountain Zen Den, I propose a new day of the week. In fact, from now on if you like, stop thinking of it as weekdays and the weekend - Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday. Let's just start thinking of every day as Matterday.

Keep this in mind as you head out the door and explore the big, beautiful world that awaits you just off of your doorstep today!

And remember, as a wise man once said, "It's not how many days you were alive, but about how many days you truly lived". Go and live this day well, my friend…

We'll see you Matterday!

Checklist for Day 10

☐ MEDITATION: Active meditation - Day 10 ~ "Creating a 'Matter' Day" (Listen to this active meditation on iTunes or here at Mountain Zen.)

☐ NATURE WALK: Walk, run, sit or lie down outside for 20 minutes, creating a new matterday to add to your "life balance", (your seesaw). Make it your best day yet!

☐ JOURNAL: Write about your experience and one thing you are grateful for.

That's it! See you back here tomorrow for another Matterday in the Park, (if you're a Chicago fan you'll be singing that song all day long… sorry for putting that earworm in your head…)

If you like post your pictures, experiences, observations and questions and share them on our 21-Day Nature Challenge Facebook Community Group page. We'd love to hear how it's going for you!

Welcome to Day 9 of the 21-Day Nature Challenge!

Do ever feel like there's just not enough time to get everything done?

Guess what? There isn't.

It is a sad fact that here in the age of high-tech convenience where we can have pretty much anything we want on demand, the feeling that life is supposed to constantly be busy and rush by in a blur is a normal thing; not healthy, just standard living these days. And no one really seems to notice, or care. Or at least we don't believe we have the time to do anything about it.

We've said it before, but here at Mountain Zen Den it's not about spending time in nature for the sake of being more mindful just to be mindful. (Although that's not necessarily a bad thing.) It's really about creating and designing the lifestyle that you desire and know you were meant to live.

When we are always madly rushing from one task to the next, one appointment to another, one soccer game, one project deadline, one birthday party or funeral, without a sense of purpose, place and groundedness, we lose our way, become frustrated, sad, lonely, empty and lost. Our internal sense of purpose and place in eternity is being denied.

We basically forget how to live; or why we're alive in the first place. We are not cattle raised in a pen, waiting to be slaughtered for beef before ever having lived a real life. That is no way to live my friend. And it shouldn't be normal. It's not how we were created to be and deep inside you know it's true.

So what is the answer?

It's in slowing down enough to take the time to listen deeply, and with intention to the still, small voice deep within, that we begin to find and truly understand how it is that we are supposed to live. Mindfulness is the vehicle to help us get there.

Slowing down doesn't mean becoming less productive. It's much the opposite. When we slow down with purpose and intention there is a lot less "doing", and a lot more "accomplishing".

When we decide to choose to become mindful we begin to allow life, and our thoughts to unfold life a delicate flower, or to grow like a seed planted in fertile soil.

Whatever you're doing right at this moment, I want you to stop, take a deep breath and just look around you. What do you see? What do you feel? What do you know deep in your heart? Is there a sense of peace? Or anxiety? Joy? Or fear?

Take another slow deep breath… Ask yourself, "What can I do today to slow down enough to live the life I know I was meant to live? How can I design my life to be productive without killing a little part of myself every day?"

Immediately the thought arises, "But that's not realistic! I have so many responsibilities with so much to do!!" What's not realistic, is thinking we can keep up a crazy, mindless, frenetic pace without losing something near and dear to us - our true life, relationships and our very souls.

If you are living a life full of purpose, at a pace that is slow enough to appreciate and enjoy, you are in rare company these days. I don't know about other countries but it's a well-known fact that the average American is overworked and overstressed. Road rage, school and workplace shootings and mindless acts of stupidity can be found in the news every day. These are all indications of a society that has lost its connection with true meaning and purpose, with a better way of mindful living.

The good news is that the cure is right outside your front door.

Not only does spending time in Nature and her seasons give one a richer experience, with a sense of truly being alive, but it also enhances our sense of time and place in the Universe. Because things in the natural world occur and unfold in an organic, unhurried rhythm, when we align ourselves with Nature, we are able to find our place again. This seemingly minor adjustment can make a world of difference in our lives. But it must first be an intentional, mindful decision.

To slow down and truly enjoy a well-lived life is a beautiful art, just like poetry, music, training bonsai trees and dancing. Today, in everything you do, decide you will slow down, enjoy it, and do it with purpose and intention.

Checklist for Day 9

☐ MEDITATION: "Practicing the Art of Slowing Down" (Listen to this active meditation on iTunes or here at Mountain Zen.)

☐ NATURE WALK: Before stepping outside today, do everything mindfully, with purpose and meaning. Make your tea or coffee, breakfast and lunch in a thoughtful and grateful manner. Put on your shoes with mindfulness and intention, etc. Step outside, take a deep breath, and just pause for a moment, being alert, awake, aware and alive - grateful for the opportunity to live this day. Now go spend the best 20 minutes of your life outdoors that you have ever had!

☐ JOURNAL: Write about your experience and anything you are grateful for.

Don't forget to post your pictures, experiences, observations and questions, and share them on our 21-Day Nature Challenge Facebook Community Group page. Thanks!

"In wildness is the preservation of the world." ~ Henry David Thoreau

Welcome to Week 2, and Day 8!

You are learning how Nature helps you become a better person, in every area of your life – body, mind, and soul.

Before we continue, take a moment and think about what first drew you to the idea of doing a 21-Day Nature Challenge? What did you hope to accomplish, receive or benefit from it as a result?

Are you finding what you were looking for? Are you making new discoveries about yourself and the world around you?

Last week we focused on using our senses to become aware of and absorb the benefits and beauties of the natural world all around us.

This week we are going to zoom in a bit on individual aspects of Nature and hopefully develop a deeper appreciation for the gifts we've been given in our natural community.

Whether we realize it our not, we are one with Nature. In fact, we are Nature and the sooner we understand this, the sooner we begin to return to our authentic selves. And this is where happiness and hope and health and healing originate and forever reside.

It has been noted that people are more caring when they are around Nature.

In his book "The Nature Principle", Richard Louv points out that "Species diversity, like cultural diversity, enriches our lives and gives us hope…The more species that live in a park, the greater the psychological benefits to human beings."

That is why maintaining an awareness of the bio-diversity where you live is so vital.

So today in your 20+ minute outdoor wanderings, mindfully do a nature count, actually keeping track of every living thing you see. Depending on where you live, this could be overwhelming. You may want to take a small notebook or your journal with you.

You definitely won't be able to count all of the trees, plants, flowers and shrubs you see, so just make a note of the ones that stand out to you – maybe your favorites.

Don't worry if you can't identify everything you see. In fact, you probably won't be able to.Just make a note of it and its characteristics – size, shape, color, etc.If it's a bird, you can note the size and length of its bill, sound of its song, and other unique characteristics. You can try to identify it later if you like when you get home. For instance, if you see a flock of small birds in a tree, note – "flock of 20 or 30 small brown birds in the oak tree on Maple Avenue." Birders refer to these kind of birds they can't identify as LBB's, (little brown birds), very scientific wouldn't you say? Linnaeus would be proud!

The point is, notice and count as much wildlife as you can observe in a twenty-minute trek outdoors and simply write it down. That is your mission for the day.

So as you step outside with Beginner's Mind, allow yourself to become a kid again. Have fun and enjoy the process! Treat it like a Scavenger Hunt, or a Treasure Hunt. You may be surprised at the biodiversity within a quarter mile of where you live!

Checklist for Day 8

☐ MEDITATION: Day 8 – Doing A Nature Count (A scavenger hunt for Nature-lovers) (You can listen to this active meditation on iTunes or here at Mountain Zen.)

☐ NATURE WALK: 20 minutes with Beginner's Mind taking note and counting every living thing you see.

☐ JOURNAL: Nature Count – What and how many did you see?

Take a moment and think about what first drew you to the idea of doing a 21-Day Nature Challenge? What did you hope to accomplish, receive or benefit from it as a result? Are you finding what you were looking for? Are making new discoveries about yourself and the world around you?

That wraps it up for Day 8. Well done Grasshopper!

See you back here tomorrow!