The Mary Christopher Podcast

We love forests for many reasons.  They provide healthy habitats for all our native species to survive and thrive.  We know we also need healthy habitats for humans to survive and thrive.  Most of us are aware that an afternoon walk in the woods is many times better for us than an afternoon spent in front of a screen. 

Researchers have found that a mere 20-minute walk among trees can substantially lower our salivary cortisol levels.  Cortisol is the primary stress hormone.  Including the immune boost from lower cortisol, a walk in nature actually improves our brain function. Researchers have related this to our evolutionary development as well as to our vision.  When we walk among trees, our peripheral vision improves as well as our depth perception.

So many of us are spending too many hours with our eyes focused straight ahead on a screen.  This does not provide exercise for our eye muscles or improve our ability to shift our focus rapidly.  We need visual flexibility and good peripheral vision to walk and drive safely.  The more responsive our eyes are, the faster we can respond to anything in our pathway or to a person or vehicle approaching from the side.  This makes a definite difference for our safety!

Currently, there are more than 43,000 studies that have been done around the world, establishing the tremendous benefits of “walking in the woods”!  Many of these studies come from Japan and South Korea.  In Japan, an afternoon walk through the woods is known as “Shinrin-Yoku”, or forest bathing.  In Japan, Shinrin-Yoku is part of the public health system!  Even office workers will use their lunch break to take a walk in the woods if possible.

One reason walking through a forest for at least 20 to 30 minutes can be so beneficial is that we are breathing in “phytoncides”.  These are oils released by trees.  There are thousands of these oils and they contain natural antimicrobial and insecticidal properties.  The trees use these phytoncides to protect themselves from harmful bugs, bacteria, and diseases.  

A study was done in Japan in 2005 with volunteers who spent 3 days in the forest.  The study showed that exposure to these oils produced “natural killer cells”.  Killer cells are a type of white blood cells that destroy infected or diseased cells. These “killer cells” also fight viruses and tumors in our bodies. They are essential to the function of our immune system!  And, these cells remained active in the volunteers’ system for more than 30 days.  Just imagine what spending a week in the woods could do for your immune system and general health!

A study done in 2011 by the University of Michigan, showed that being in the woods for at least 10 minutes, 3 times a week reduced stress levels and improved the volunteers' sense of well-being.  Stress levels are easily determined by testing saliva for cortisol.  This study showed a definite drop in levels of cortisol in participants' saliva during and following 8 weeks of this study.  Other studies have shown similar results.

Another benefit of “walking in the woods” is breathing in fresh oxygen.  Forests and even clusters of trees within city parks are producing very pure O2.  We know from our own experience that human beings benefit from fresh air.  Other studies have shown that exposure to “fresh air” improves our sense of well-being.  As we relax and begin to breathe more slowly, our heart rate slows down, we absorb more oxygen, and we relax even more.

Other studies have shown that hiking and regular walks through the woods can generate “alpha brain waves”.  When we shift from beta to alpha brain waves, we are moving from “a busy brain” to a more calm and coherent brain function.  In addition, studies of neighborhoods in the United States have determined that those with more trees usually have a lower crime rate!

If you have an opportunity this week to take a walk in the woods, or hike in a state or national forest, you might be surprised to find that you are more relaxed.  You may discover that you are sleeping better at night and thinking better during the day.  Wouldn’t that be Delightful !!! 

Have a Wonderful Week discovering all the benefits of “forest bathing”!

Mary Christopher

Group Meditation at 7 pm PDT, 8 pm MDT, 9 pm CDT, 10 pm EDT

For centuries religious and spiritual groups have come together to pray, usually for a healing or a better world.  Although I am not sure that praying for Victory during the Crusades would qualify.  Of course, prayers for ending the Crusades would definitely count.

When we do our Inner Peace Meditation for the Whole Wide World on Sundays, we are being as inclusive as possible.  We are doing a "time-out" from our busy days to go within and rest in that place of Inner Peace.  If nothing else was the result, at the very least, each of us would be more Peaceful and Coherent.  That alone is a Blessing to the world.  Remember, if that specific time doesn't work for you, just do your meditation whenever you can!

Many of us know from direct experience that our spiritual practices and our prayers can improve whole neighborhoods.  We have seen that over time, our prayers and our service in our communities open hearts, as well as doors for all kinds of good change. 

We also have excellent guidance from the Gospels.  Jesus is quoted as saying, "Seek ye first the Kingdom of God (Kingdom of Heaven)!'  When he was asked where this "kingdom" was, he replied, "The Kingdom of God is wiithin.".  This is a very short and specific answer to the question posed by the Sadducees and the Pharisees!  If he said anything more, it is not recorded.

When we go within and rest with our Heart, we are turning our attention away from the busy world, from all the distractions and confusions, and just plain ol" noise.  We are consciously and deliberately seeking Inner Peace, Inner Guidance, and the healing that comes from within.

Studies have shown that the longer we linger within this place of peace and calm, we more we benefit.  Usually, our heart rate slows down, and our blood pressure goes down as well.  Also, our endocrine system begins to produce a whole cascade of healthy chemicals such as endorphins!  The longer we linger within, the electromagnetic field of our heart is strengthened.

How do we know all this ... ???  Because scientists from many fields have been using technology to track all this for years, actually since the last century!  So, here we are, centuries after Jesus and even longer since the Buddha was teaching compassion and loving-kindness, gathering with the intention of spreading Inner Peace wherever it will go.  Our intention is to be a Blessing to Everyone and every Creature, everywhere, so we are deeply blessed as well.

Thank You for showing up and thank you for all the good you do every day.

Take good care of yourself ...

And remember to Breathe.

Mary Christopher

Sunday, September 22 ~ Fall arrived in the Northern Hemisphere as the Sun was rising over the equator.  This happens at the Spring Equinox as well.  We had equal day and equal night all around the Earth on the 22nd.  Following the Equinox, our nights in the Northern Hemisphere will be a little longer each night and our days a little shorter until the Winter Solstice in December.  The opposite happens in the Southern Hemisphere.  The days grow longer and the nights shorter which is their summer. 

The Fall Equinox followed the Harvest SuperMoon which was also a partial eclipse.  This SuperMoon was called a Harvest Moon because it was the Full Moon closest to the Fall Equinox.  It was a SuperMoon because it was closest to the Earth in its orbit.  It was 14% bigger and 30% brighter!

The Full Moon closest to the Fall Equinox is called the Harvest Moon because the difference in rise times from one evening to the next after this date is the smallest for the whole year!  The brighter, fuller phases of the Moon appear at approximately similar times, providing light later in the day for gathering the harvest.  It was the abundance of bright early-evening moonlight on those consecutive days that traditionally lit the fields.  This was especially important before the Industrial Revolution when harvest depended on crews to bring in the crops using hand tools and horses or oxen.

Since the Industrial Revolution, combines and other harvesting equipment have lights and continue running long after sunset.  Now harvest crews come through, following the ripening crops so local farmers do not often work together in the same way our grandparents and great-grandparents did during harvests, or cattle round-ups, or sheep shearing.  

We have also lost a sense of connection to Creation, to the awareness of New Moons, Full Moons, eclipses, or “shooting stars”.  We no longer stand in a pasture with horses grazing, watching an amazing Sunset.  We have lost the sense of magic in an afternoon rain that settles the dust on a dirt road.  We don’t stand on the edge of a cornfield, listening to the ripe ears of corn whispering in the evening breeze.  We have definitely lost some of the magic of living on Earth.

This is a kind of magic that can’t be conveyed on a screen, but needs to be “felt” and experienced with all our senses.  We live so much of our lives indoors, in front of a screen, even having dinner mostly engaged with a screen.  We have lost that sense of “belonging” on the Earth.  And, we have also lost some of our sense of community.  Sharing allegiance to a favorite football or baseball team is fun and entertaining.  But, it is not the same as working together to build a barn, tend a community garden, harvest peaches from a neighbor’s orchard, or move cattle from one pasture to another.

Communities are not always perfect and can become entangled in all sorts of dubious pursuits.  But, the alternative is not a good choice either.  Because of the way we live, caring for each other and caring for the Earth takes extra effort.  We need to make time for Sunsets, for watching a lunar eclipse, even a partial one.  We need to find better ways to feed people who are hungry or who need winter clothing.  We can remind ourselves to provide plants for pollinators and native trees for birds.  It does take a bit of extra thought and effort.  And, it is always worth every bit of thought and effort!

Caring for Creation and caring for people who are struggling is a direct investment in the Future.  We are setting a pattern of compassion and consciousness in the World.  We are sharing goodness.  Our actions speak so clearly about our priorities that we don’t need to say a word!  We are walking Blessings into the World and we are Blessed!

Thank You for everything you are doing every day to make this world a better place for Everyone !!!

Have a Wonderful Week …

Mary Christopher

Sunday, September 22 ~ Fall has arrived in the Northern Hemisphere as the Sun shines directly over the equator.  This happens at the Spring Equinox as well.  And, this is the beginning of Spring in the Southern Hemisphere.  We had equal day and equal night all around the Earth on the Equinox.

Following the Equinox, our nights in the Northern Hemisphere will be a little longer each night and our days a little shorter until the Winter Solstice in December.  The opposite happens in the Southern Hemisphere.  The days grow longer and the nights shorter.

On Tuesday and Wednesday, we had a Super Harvest Moon partial eclipse!  Very Exciting!  The Full Moon closest to the Fall Equinox each year is known as the Harvest Moon.  It is visible in the sky longer for 2 or 3 days during harvest time,  This meant that farmers had more light later in the evening which helped with the harvest.  Of course, this was before the Industrial Revolution!

You have probably noticed that the world is still a bit chaotic.  Also, there seems to be a flurry of "conspiracy theories" circulating.  Whenever we have an abundance of "conspiracy theories" it is an indication that some people are very busy pushing the perspective of "them vs. us".  This is unfortunate because it always increases most people's stress levels and does not resolve anything!  And, we know better.  There is really only US!

It is very difficult to fact-check any conspiracy theory, partly because we have so much misinformation circulating through the media.  And, it is so easy to generate misinformation using AI.  It seems to me that all this misinformation as well as these conspiracy theories just add to the collective unrest and upheaval.

Instead of focusing on "who is the enemy?", and "who is plotting what", why don't we use our amazing consciousness and considerable intelligence to search out what is actually working or who is coming up with solutions. 

We know Creation Is Working because the Sun keeps coming up every day.  And, Water is still Water.  Trees with Green leaves continue to produce Oxygen!  Atoms and Molecules are still functioning like Atoms and Molecules!  It seems that Human Beings are the only ones going off the rails!  Maybe if we start paying more attention to what is actually working, we might calm down a bit and be more useful.

Again, thank you for showing up, for doing your spiritual work, and for making this world a better place for Everyone.

Take good care of yourself and 

Remember to Breathe ...

Tuesday, September 17, 2024 ~ Super Full Moon Partial Lunar Eclipse beginning at 22:14 EDT until 23:16 EDT.  This partial Lunar Eclipse will be visible from the United States!  If you can, find an open space and enjoy this eclipse.  You should be able to see the Eclipse even with city lights.

Wednesday, September 18, 2024 ~ This Super Full Moon will appear to be 14% bigger and 30% brighter than usual because the Moon will be closest to the Earth in its orbit!  It will definitely look “bigger” than usual.  And, it may look more “red” than usual when it comes up.

Sunday, September 22 ~ Fall arrives in the Northern Hemisphere as the Sun shines directly over the equator.  This happens at the Spring Equinox as well.  And, this is the beginning of Spring in the Southern Hemisphere.  We will have equal day and equal night all around the Earth on the 22nd.

Following the Equinox, our nights in the Northern Hemisphere will be a little longer each night and our days a little shorter until the Winter Solstice in December.  The opposite happens in the Southern Hemisphere.  The days grow longer and the nights shorter. 

Monday and Tuesday, September 23 and 24 ~ The Moon will pass close to the planet Jupiter in the night sky.  This is a perfect time to find Jupiter.  It is a very large and very bright planet and is usually easy to find.  This will be a spectacular sight with the waning Moon passing “close” to Jupiter.

Friday, September 27 ~ Comet A3 Atlas will reach its closest point to the Sun and will be visible.  It could be one of the Brightest Comets in decades.  Hopefully, wherever you are, there will not be much cloud cover.  It will be visible thru early October.

Remember, “Awe is the beginning of Wisdom.”  And, the Heavens are Awesome.  We tend to forget the Beauty and Wonder of the Stars, the Planets, and the perfect timing of an Eclipse as well as our seasons every year.  We forget because we are not always able to see the Stars or the Planets unless we get out beyond the “city light pollution”.

We often spend hours during the week in a semi-trance state looking at flickering lights on a screen.  Those little images can never compare to the Beauty and Magesty of the Heavens.  So, give yourself, your family and friends a real treat this week.  Get out beyond the city lights, nourish your heart and soul by soaking up the wonder of Creation.

Have a Blessed Week and remember, “If you want to understand the Creator, study Creation.” !!! 

Mary Christopher

Inner Peace Meditation at 7 pm PDT, 8 pm MDT, 9 pm CDT, 10 pm EDT

As we begin another week, we are confronting "climate adjustment", global unrest, an unprecedented rate of change, a presidential election, and masses of misinformation. 

Most people understand how easy it is to generate dubious "news articles" using A.I.  Several writers have suggested that A.I. should be called "Plagiarism Software" which does sound more accurate.  Regardless of what we call it, misinformation is a Big Problem!

On the plus side of the news, we know there are hundreds and thousands of Wonderful People all around the World showing up every day., doing their best to make this world a better place for Everyone.  We also know there are many people doing their spiritual work individually or in groups, in person or online, every day!  If we stop and think about it, we know many of us are doing everything we can every day!

Remember, we are the fortunate ones because we benefit immediately from all our spiritual practices and our service.  We are blessed by our intention and by our activity.

Thank you for showing up and for contributing to the well-being of the Whole Wide World!

Take good care of yourself, and

Remember to Breathe ...

Mary Christopher

It might be easy to assume that stories of school integration are ancient history. 

But this week, as Ruby Bridges — who made history by integrating her elementary school in New Orleans — turns 70 years old, we must reckon with the fact that the trauma that our heroes endured during the Civil Rights Movement occurred just decades ago. 

In the years that followed the iconic image of federal marshals escorting Ruby Bridges to kindergarten, many Black Americans would follow in her footsteps. 

That included the woman who would later become my sister-in-law: Vivian Malone Jones.  My brave, brilliant, and barrier-breaking sister-in-law was one of the first two Black students who integrated and enrolled at the University of Alabama.

When Vivian arrived at the University of Alabama, she was met by Governor George Wallace who was determined not to allow her to attend her state’s university — simply because she was Black. It was only after President Kennedy called out the National Guard to escort her onto campus that she was permitted to begin her enrollment process.

It’s hard to imagine what Vivian endured as she dreamt of and pursued her college education — a few months after she arrived on campus, racists set off bombs mere blocks from her dorm.  But Vivian never wavered. She would go on to make further history and become the first Black student to graduate from the university.

Today — and always — I’m thinking a lot about Ruby Bridges, Vivian Malone Jones, and the sheer courage and tenacity it must have taken for them to persist amidst so much hatred. 

Their “firsts” paved the way for me, and for so many others.

Thank you to these trailblazers for lighting the path for all of us.

Eric H. Holder, Jr., 

82nd Attorney General of the United States

Group Meditation at 7 pm PDT, 8 pm MDT, 9 pm CDT, 10 pm EDT

Thank You for showing up and joining in for this meditation!  If you are not able to meditate at the exact time, just do your meditation when it works for you!

This weekend I am in Fayetteville, Arkansas visiting friends.  As you may know, the University of Arkansas is here, home of the Razorbacks (if you follow football).  Fayetteville is nestled in Ozarks with all kinds of hiking and biking trails.

This morning I discovered the Kessler Mountain trail which runs back and forth all the up this small mountain.  The trail is used by Bikers and Hikers.  I found a wonderful oak tree that was just perfect for sitting and resting my back against the trunk.

Sunshine was coming through the trees all around me.  I was sitting in sunlight, breathing fresh air and relaxing all over.  Bikers and hikers going by on the trail, but they were so quiet I hardly noticed them  I was sitting by this wonderful oak tree with my back to the trail.  My clothing blended in with the trees so I am not sure anyone saw me sitting there.

I make a serious effort to get outside and meditate in the Woods or at least with a tree because it is so much easier for me to get centered and coherent when I am out in Nature.  Being out helps me remember that Creation is orderly and coherent. 

When I am out in Nature, I remember that I am part of Creation and I can feel myself calming down, relaxing, and becoming more coherent.  When we are more coherent, it means that all our systems are functioning well together, just like a vehicle that has had a TuneUp!

As you may have noticed, Humans tend to get all wound up about all kinds of Stuff.  Then we may have difficulty "gearing down" and becoming calm, and coherent.  We also know that we function much better, make better decisions, and are more intuitive when we are calm and centered.  

So, being in Nature, walking in the Woods, sitting by a lake or a stream is a definite way to return to Coherence!

Have a Wonderful Week.  Take really good care of yourself, and ...

Remember to Breathe 

Mary Christopher

More than 30 years ago I was back home in Oklahoma for a visit.  One of my friends, who was a full-time farmer, was harvesting his first cantaloupe crop.  He had a bumper crop.  The soil was good.  Rains came at the right time and the crop was ready to harvest.  I don’t remember how many acres of cantaloupe he had, but it was a large field.  It was a good summer day to harvest and it was hot and dry.

By the time we drove out to the field, the temperature was in the 90s and climbing.  My friend had hired migrant workers to harvest these rapidly ripening cantaloupe.  He had hired this particular family because they were highly recommended.  They knew how to harvest cantaloupe!  Apparently, there is a specific way to cut it off the vine and handle it so it doesn’t bruise.

I looked out across the field and realized there were 3 generations of this family out in the field, gathering the fruit and handling it carefully!  Grandmother, Grandfather, Mom and Dad, and 2 children, somewhere between 7 and 12 years old were in the field.  When we drove up and got out of the trucks, they all looked up, waved, and went right back to work.

My friend was a good farmer to work for.  He made sure they had plenty of water and checked in with them during the day.  I decided I would try harvesting a few cantaloupe myself.   I got one of the large, and very sharp knives and walked out into the field.  It was hot!  The field was a bit sandy and the sand was very warm.  I bent over to cut the cantaloupe from the vine and discovered it was not so easy.  It took several tries for me to cut that fruit loose.  And, it was heavy!

I managed to cut 3 fruits off the vine and then stood up.   My back hurt!  I had sand on my jeans and only 3 cantaloupe.  I looked back at the trucks, then around the field at the Hispanic family steadily working their way down the rows.  They were all wearing loose clothing with long sleeves and long pants.  And, they were all bending and cutting and stacking cantaloupe as they moved through the field.

I suddenly realized how much time, effort, and know-how it took just to get cantaloupe out of the field and into the big trucks!  I was hot, and tired, and thirsty! I only had 3 medium-sized cantaloupe to show for my effort. I was amazed by this family, all together, in the field, in the Sun, working all day.  From that time on, almost every time I see a cantaloupe or a watermelon, I think of that family.  

I know my friend was a good boss and took care of all the people he hired for plowing, or seeding, or harvesting.  I also know he was probably paying the going wage.  I always hoped that family had a good home somewhere across the border.  I hoped their children were able to go to school every year.  And, I hoped they were always safe and healthy.  

I began paying more attention to the people who were harvesting our fruits and vegetables, working hard to get crops out of the fields and into the grocery stores.  Now, when I sit down at the dinner table to eat, I do my best to remember to bless all the people all around the world who plant, tend, and harvest the food we buy in the grocery store.  Working in those fields is real work and can be dangerous, especially for children.

On Labor Day, I am again reminded of all those families who tend the land, the crops, the cattle, the sheep, the goats, gather the eggs, and milk the cows.  I know from experience that farming is not easy or simple.  It is work, every day.  Yes, we have much better equipment and technology, but someone has to take care of all those high-tech combines and tractors.  The farm equipment we have now cannot be fixed with a strand of bailing wire and a bit more oil in the crankcase.  Parts and highly-trained mechanics are very expensive!  And, farm equipment tends to break down just when you need it the most!

So, this week, not just on Labor Day, whenever you are shopping and pick up fruits or vegetables, remember someone, somewhere picked that for you.  Let’s remember those folks whenever we buy food.  A lot of people, around the world, have worked hard to produce the food we eat every day! 

God Bless Them All !!!

Group Meditation at 7 pm PDT, 8 pm MDT, 9 pm CDT, 10 pm EDT

We do our "group meditation" at a specific time each week because by working together we amplify the field and strengthen the overall effect.  Most of us have experienced this effect either during group meditations that happen in the same place.  Or, we have felt it in group meditations that are online using a Zoom room.  However, if you are not able to join us at that specific time, just do your meditation when you can.  It still counts!

When we were dealing with the "covid epidemic", I had 2 mindfulness/meditation classes meeting weekly in Austin, Texas.  We combined those 2 classes into a Zoom class on Wednesday evenings.  We followed our regular format of a "mindfulness"  discussion followed by our meditation.  The first time we met online and did our meditation, several people commented that it felt like we were all meditating in the same room, as usual!  Everyone was amazed and delighted!

I was doubly delighted and pleased that most of the people in the class could "feel" the oneness or sense our group oneness!  And, I know most of us with mindfulness training and meditation practice have experienced what is known as "group coherence".

Of course, many of us had plenty of practice during the 60's with all the “rock” concerts.  I was invited to a Janis Joplin concert in San Francisco and had a great time.  The atmosphere was a bit smokey, and the music was fantastic!  There was definitely group coherence and cohesiveness!

There are many examples of "group coherence", including political and sports events.  But, when any of us come together with a specific focus such as an  "Inner Peace Meditation", we are able to create a strong "field effect" whether we are in the same location or not.  Even if you are not able to meditate at the exact time, your intention and your effort still adds to the field!

We are learning more and more about the power of our Heart.  Studies by the HeartMath Institute have shown that the electromagnetic field of the Heart if 5000 times stronger than the electromagnetic field of our brain.  When most of us were growing up, "the brain was the thing"!  But now we know that the field of our Heart is much stronger.  And, that is good news!

One of the simplest ways to move out of stress is by using Gratitude or Appreciation.  It is amazing to me how well this practice works.  When I catch myself getting all ramped up about anything, all I have to do is remember someone or some experience that warms my Heart.  I can feel the difference.  We don’t need to walk around feeling “all ramped up” or “out of sorts”, even in the midst of these challenging times.

We are so Blessed in so many ways and have so much to be grateful for.  Usually, all we need to do is Remember those Blessings !!!

Thank You for showing up, for everything you do every day to make this world a better place for Everyone !!!  Take good care of yourself this week, and …

Remember to Breathe!