Inner Balance & Alignment

Responsibilities. Those darn responsibilities! They can really knock you off balance and create misalignment with your needs and values. Not only are there the day-to-day responsibilities of  taking care of business but there are also those moral responsibilities that reside in our being. These are the responsibilities we hold to ourselves in the form of our self-value, self-love, commitment to social justice, and our overall moral compass. More and more, with our current state of events, the convictions we hold with society and ourselves are constantly being tested in what seems like almost every hour of the day.

Overwhelming, yes? Let’s take a breath.  

I remember a certain time in my life when I counted at least 5 different challenging situations happening to me all at one time. I literally would lock myself in my room and listen to my music to pass the day. If I didn’t have to go to work or take care of my basic needs I wouldn’t leave because I truly believed that if I left my house another challenge would land on my lap. I was THAT emotionally drained.

Obviously I couldn’t do that forever. But when I felt ready, I opened myself up to invite in the shift that I needed. The steps below are some steps I remember taking during those times. And they remain strategies I use today (as best as I could) when I’m faced with challenges or feel overwhelmingly stressed out. They ground me and bring balance to my being and realign me to my core values.

When I began inviting in my intuition I GAVE myself the permission to practice these actions and craft my own strategies. Hold these actions in your own way and allow these steps to guide you through your own process for balancing and staying in alignment with who you are.

BRINGING IN BALANCE

1. Check in with your HEAD and your HEART

There will be times where all you can do is FEEL then REACT. You may not have any words or know exactly what’s going on, but doing a quick check-in on what’s going on in your head will always be connected to what’s going on in your heart.

Sit with the situation and check in with your head and heart with statements such as these:

• “When ____________ happened I felt ______________ in this part of my body”

• “When they said ________________ it triggered the memory of ____________ and made me feel ______________”

• “When I saw _____________, my first reaction was to ______________ because it would make me feel _______________”

Many times the interactions we encounter with others are simply a more convenient manifestation of deeper issues. When you begin to connect those physical manifestations to your deeper emotions this opens the pathway to possibly NAMINGwhat’s happening with the situation or at least gaining an understanding to takeOWNERSHIP of the situation. These can be one step in the direction of understanding what type of action you need to take place immediately. And what a relief it will be when you have a better idea of what to do next!

DO WHAT YOUR HEART TELLS YOU!
 

2. Seek validation in YOURSELF & from your COMMUNITY

It’s so important to feel supported when things get overwhelming. Validation is the first thing the heart seeks at the moment of being hurt or dismissed or even when you’re in the rawness of your wounds. It’s critical to know you’re not alone and that there are those around us that are there for us.

To seek validation with yourself is to give yourself permission to FEEL and know that whatever it is you’re feeling at any given time is TRUE.

Validation can come in many different forms. From your community, it might look like a simple check-in conversation with your most trusted friend or ally; someone you know that can simply offer a listening ear or someone you can trust to have wisdom and insight to your challenges. Sometimes these people show up as our favorite authors, poets, musicians, etc…

Trust that when you seek your community, you are often calling on individuals that mirror some part of you. Recognize who is mirroring the parts that you seek to LEARN from and know that each person has gifts to offer you.
 

BRINGING IN ALIGNMENT

3. Remember Your Values

It’s the traditional, “don’t lose yourself” lecture. But it’s an important one and if YOU DO feel like you lost yourself take it as an indicator that you’re longing for an alignment to your core values. Remember what those core values are; they come from who you are, your life story, and world view.

Remember what values drive you to keep pushing forward. If you’ve never written out your values, now’s a good time to start thinking about them. Don’t forget that your life story holds all the gifts you have received to be who you are today AND they have gotten you this far. No doubt, just as nature continues so will your story, page after page.

4. Begin to ILLUSTRATE Your Identity

Who are you by the way? What I’m talking about is your identity to SELF.

Who are you, REALLY?

Sure, you can think about the categories that society places on us, like your type of personality, behavioral tendencies, physical qualities, etc... When you begin to express your identity you will notice deeper patterns and meaning to who you are in this world and why you are the way you are. This is liberating in that to know who you are is to know the boundaries you have with yourself and others so that you can flow in a more harmonious cycle beginning with yourself.

You can start by writing an “I AM” expression and asking yourself empowering questions. Download the activity here.

Read your expression aloud to yourself or someone you want share it with. You may find yourself reminded of who you are or an unknown part of you may show up!

“The more you know who you are and what you want, the less you let things upset you.” -Bill Murray, Lost in Translation

5. Create a VISION of Where You Want To Be  

How will you know when things will become more balanced and aligned? Well you plan for it, of course! Whether you make an actual written down plan in your calendar, or commit to waking up with a specific intention every morning, think of your vision more like you’re setting your intention specific for creating balance and alignment. Plant the seed, nurture it, and let it grow!

Examples of intentions around balance and alignment:

• I intend to check in with my head and heart before entering staff meetings that tend to be stressful.

• I intend to think about what my personal core values are and how I am honoring them in my life.

Set your intention and craft a more balanced day-to-day being aligned with your identity and core values and it will happen! ...But not without doing the work.

Whether creativity calls you and you are inspired to do a vision board, do it! If you’re into writing, get those intentions down on paper and make it visible in your work space. Just like our deeper emotional issues can manifest in physical behavior, so can our dreams of becoming the person you’ve always wanted to be. So get a project started that honors your ambitions and goals and begin shifting into balance and alignment!

Did you find this post valuable? Please share this guide generously with others you think would benefit from the teachings!

Revealing Our Hidden Treasures With Healing Hikes

Healing hikes provide an opportunity to discover parks and open spaces you may not know exist!

I do most of my work in the Bay Area, particularly around San Francisco and Oakland (where I live). Having traveled to other urban areas it true, California is pretty unique in the amount of parks, open spaces, and diverse habitats to connect with. But I know the divide between the "people landscape" and the "natural landscape" still holds true the more and more I bring communities out into our nearby natural areas. These gorgeous treasures can be less that 20 minutes away, yet there's a tendency to either not know about them or visit them regularly. The reasons why this happens I can certainly get into a more lengthy discussion, but for now, I'd like to take this opportunity to list just a few of these locations and why they are so unique and special for these healing hikes.

Perhaps you've been, perhaps you haven't, perhaps they are your favorite places! If you haven't and are feeling adventurous or in need of good quality time in nature, hopefully my list will help you get out there! Let me know if they do!
 

And remember, each location is a sacred place for all of us. Walk in mindful gratitude, request for permission to be present, and walk with intention. Put into practice what we've always done on these hikes to make the most of your well-being! 

Oakland
Sibley Volcanic Regional Preserve
Volcanoes in Oakland? Yes! This is a pretty cool site to see the expansiveness of the East Bay's rolling hills with peeks into urban development. Cow pies show evidence of the grazing animals and seeing other wildlife makes this a nature escape win! Visit this park and read some of the interpretive signs about the volcanoes, visit the labyrinths, and don't forget to look up and out. This is a good site for sunset hikes as you can view the decent from many view points along the hills. As you watch the sunset, let go of the things that no longer serve you and ask for the doors to open to your true path.

San Francisco
El Polin Spring (The Presidio)
Interested in land, history, AND spiritual connection? This is a good one to visit and the National Park Service does a really good job in giving this site a somewhat museum-like feel to your visit. The Springs in particular, have a great connection to the healing work we do on these hikes. Originally owned and tended by one of San Francisco's first Spanish land owners, Juana Briones and her story as a Curandera was too inspiring to pass up. Take the Ecology Trail in The Presidio and find your way to El Polin and end with a higher view point of the city at Inspiration Point. When you are at El Polin ask for permission to allow the spring's waters to cleanse you of negativity or look into your reflection to remember who you are.

Union City
Coyote Hills Regional Park
This park is not too far away from the hustle and bustle of the East Bay and is totally worth the drive into the marsh and hike up the peaks. My sense is that this is a very sacred piece of land and one I'll be sure to visit more often. Head into the trails leading you up the peaks and see a bird's eye view of the marsh and feel the ancient rock outcrops. For your historical spiritual nurturing, the visitor center is a great place to learn the stories and see the faces of today's Natives. When you get to a peak look out and acknowledge the four directions. Thank the elements for how they have served you and leave an offering; a small non-invasive, biodegradable gift. I usually like to bring a small amount of rain water I've collected and offer it back. 

Include Your Wellness With Mindfulness & Intention

What makes our outdoor experiences unique is that I’ve designed a process that allows you to be in full presence with the elements. This means being hyperaware of your surroundings and the experience you’re having while on the trail. Try walking in silence with a specific ask about your wellness. Even if you’re hiking with a buddy or a group. Try suggesting a portion of that walk be in complete silence and attention to the plants, animals, and elements.

Think about what it is you, specifically are needing from nature, like an answer to a challenging question at work or in a relationship, clarity about the overwhelm you might be feeling. The more intentional you are, the more profound nature will show up for you.

Remember, nature communicates to us through metaphor and our emotions. So, if a specific memory comes up during this silence, know that there was a reason why that memory came up.

To receive more hidden gems like, self-awareness tools, places to hike for self-care & wellness, or other ways you can integrate nature into your well-being, sign up for our monthly-ish newsletter to get these resources directly to your inbox!

If the Guide Lives in Nature, It Lives in You

I mentioned this method of using the elements and the four directions, N, S, E, & W when connecting Self to nature. And it seems to be an increasingly palatable way of interpreting this connection when I'm leading hikes. So I wanted to provide this post as the simple guide for you to remember the significance of the elements and their associations with the directions. Read it, download it, and practice it next time you're out there. 

And as a last offering of advice, take it slow. Remember, we often seek nature when we need some relief from something in our lives. Begin with what's coming up for you most at that moment you make that decision to go outside. In other words, set your intention for why you want to walk in nature and what you want to get out of that visit. 

Lastly, remember to give thanks to the elements when you're there. Any time you are called to take something from nature home, sit for a quite moment and ask for permission first. If you sense a "yes" then rest assured it was there for you to take. Confirmation can come in the form of brief silence of sound, a soft wind across you, or just ask for nature to send you a confirmation sign. If you're not sure, don't take it. If you DO take, offer something back; a strand of hair, some of your water from your water bottle, anything non-invasive and biodegradable. 

East - Fire

New beginnings sit here so when you are faced with starting something new, you can sit facing the East and ask for guidance moving forward. I like to begin hikes at sunrise to remind me that I can always rely on the sun reaffirming my passions in life. 

South - Wind

What is the most common reaction we have when we are overwhelmed by something? We take a deep breath IN and let that heaviness OUT. Invite the wind in to let go of things that no longer serve you and breath in the joy and positivity and love that wins above all!

West - Water

Bring the practice of looking yourself in the bathroom mirror in the morning and go to a natural source of water and look at your reflection. Do you recognize this person? Remind yourself of who you are or ask the reflection to show you someone you want to transform into. Visiting a natural water source is a powerful act of connection. Here is where life is given, here is where the burdens can be washed away.

North - Earth

Have you ever noticed when you contemplate the bigger life questions, you look up into the stars? This is the North calling you to bring in grounding knowledge from the universe, ancestors, and the Great Mystery of life. You can think about Earth being mountains, plants, animals, your body, even the trails you walk on. Earth keeps you grounded and centered. 

Resilience & Adaptation

I’ve seen these words used in science lectures AND in the community work I’ve done. I think they both carry the same impact as verbs, but the context in which they are used may be different. You see, I really don’t think we’re any different from plants. The behaviors of plants are examples we can relate to in how we, as humans behave. Allow me to draw some parallels.

In the science world, plants are often referred to as sessile. Meaning, they are “planted” in one place for their entire lives. They aren’t mobile. So how do they follow nature’s law of growth, survival, and reproduction? They’ve adapted ways to do all of these things while being immobile. In the tropics you might see large green leaves with huge gaping holes in the middle. This is the plant’s adaptation to avoid water logging and breakage from heavy rain. Succulents have water filled, thick leaves to store water in their dry arid environments. When you examine seeds, different seeds have adapted different needs in order to germinate. One seed might need to freeze before it germinates, another might need fire to crack open it’s hard shell because those are common ecosystems in their environment. How does this relate to us humans and our behaviors?

If you think about our mind, or even better...our mindsets. It can often feel pretty sessile, or stuck in one place or state of mind, right?

We create our belief systems, we are influenced by our life stories, our mindsets become those things and we hold onto them. But when the world around us starts changing our mindsets can often leave us feeling stuck. And the work of getting “unstuck” often means that we need to change something about our mindsets, or adapt to the situation.

Without getting caught up in thinking about the thousands of years it takes a plant species to create specific adaptations to its environment, this is similar to what we as humans do in order to survive our daily environments:

What do you do to avoid inclement weather?

How do manage being around negative family members?

What do you do when you have a difficult boss?

All of these are stressors in our environment that we can’t immediately run away from so we end up having to figure out how to live with them or resolve our position in them. We adapt.

Now, I’m going to get real “Ecologist” on you now and go back to that word I introduced to this parallel: STRESSORS. In Ecology all of these adaptations are actually a result of those plants having environmental stressors imposed on them. In plants, over a long period of time, if the plant species goes through the same stressors, an adaptation is born. For them, it’s a matter of survival for many generations to come. For us, I personally think the same thing is happening to us, we just can’t see those specific adaptations fully because we haven’t had the same stressors for thousands of years. In comparison, colonization began only several hundreds of years ago.

I want to emphasize now, that there are different perspectives we can address to the word STRESS.

The most common perspective is a very negative perspective that we all feel. It’s the accumulative effects of social pressures, racism, challenges in relationships, difficult financial situations, all of that. We associate this with the bad stuff that is happening to us. The other perspective goes back to the ecological view of stress, which is more functional in nature.

Stress (or stressors) are actually those signs we have in life that something is happening and is calling us to adapt. Something is happening that needs some attention because a change is about to happen. And only then, when the stressors make themselves known is when we are called to do some work to figure out how to adapt.

And it’s our ABILITY to adapt that makes us RESILIENT beings. We can get through the challenges, we can learn how to manage the situation, we CAN adapt. But in order to reach resilience we must understand the FUNCTION of stress in our lives. I really hope you’re seeing how that works.

So, circling back I hope you’re able to see clear similarities between plant ecology and human behavior. It’s a lesson that’s helped me sit better with the stressful times in life, to remind myself of these two pretty powerful words that keep me grounded; resilience and adaptation. And please, do note that I acknowledge there is big difference between stress and trauma. I don't wish to diminish the impacts that trauma has in our lives that can be very tied to stress as well as systems in our society.

What other lessons have you taken from these two words? Please share your thoughts below or join in on the discussion with #resilience and #adaptation on our Instagram @hikeitoutcoaching

Feeding the Inner Soul with Healing Outside

This guest blog post appeared on Nutrition Consultant, Mike Nguyen's blog on December 26th, 2016.  Alas! The year is coming to a close! Can you believe it? Now is the time to reflect on and celebrate the year past. But for many the weight of the holidays and all its festivities are a true challenge in keeping balanced both physically and mentally as we charge through to December 31st. EMOTIONAL well being, meaning the well being of spirit, can also be challenged. Especially in these most recent months of more social and political tensions, I’m seeing and hearing the vast majority of us longing for some sort of timeout from society’s happenings. It’s true and it’s real. We are a nation in transition; the world is going through it as well.

So how do we maintain the balance of mind, body, and spirit when in every soundwave, every corner there lies some sort of commotion happening? How do we sit with our position in these events?

How do we manage our stress, better yet, move through stress with a time out from life? Nature, of course! It’s the one thing that grounds us, the one thing we are made of, and the one thing you can guarantee is there for you WHENEVER you need it.

And for those over achievers out there, I’m not talking about a trip to the beach or some epic Redwood Forest hike, although if those things are close to you, I say go there! We ALL should be able to find nature no matter where we are. Impossible you say? Let me illustrate for you how I coach during walks in nature whether wild or urban.

When we go outside say, “for some fresh air”, there’s more to that statement than the physical intake of less contaminated, indoor oxygen. Breathing outside in nature does something to your body, therefore something in your mind triggers an ancient memory. Outside is where we come from. The elements outside are also found in our bodies. Think about it. Earth (our body), Air (oxygen we breathe), Water (in our cells), and Fire (adrenaline, or the passion in our hearts). All of these elements that exist in us, exist outside. So when I start a hike with my clients we always acknowledge these elements FIRST. Then, we ask those elements FOR PERMISSION to heal us from whatever it is we need healing or balancing around. I’ve done this with clients on a forested trail and I’ve done this sitting in front of Lake Merritt with a lot of people walking by. This can be an everyday stress management practice for you. This can be your meditation.

This simple practice of acknowledgment and asking for permission is an intentional way to feed your inner soul. Just like when you would mindfully choose your meals because you want to make healthier choices in nutrition intake, acknowledgment of the natural elements around you when you are outside and asking for permission for balancing are the synonymous actions of intention setting. And when we walk through life with more intention, magical shifts begin to happen.

Back in October I started a series of monthly healing hikes in San Francisco called, Vicarious Trauma Healing Hikes. This hike invited service professionals working directly with clients experiencing trauma. The work is stressful. The work takes work to stay balanced. I know from previous career experience, vicarious trauma can house those dangerous levels of stress that impact everyone. So, I worked with my spiritual teacher to create a walk in meditation and healing for these professionals so they can cleanse themselves of stress-related symptoms and go back to work in full capacity to sustain their service. In this intentional process, we ritualized our presence by acknowledging the elements and asked Nature to accept the stress energies we would be releasing to her that day. The processing of trauma proved to be transformative for all of our participants.

“The Sunset Healing hike gave me permission to focus on my self-care needs and gave me the courage to continue my self care practice with no apologies.” — Lyslynn Lacoste, Director, BMAGIC in SF

I also started weekly healing hikes in Oakland. Since then, hikers say they are feeling much lighter at the end of our walk; there’s healing happening. Jessica Sanchez, a Program Manager for Grassroots Ecology in Palo Alto says the facilitation is, “…using and reclaiming nature to honor and replenish our spirits on these wonderful healing hikes…..I feel free to be myself and explore who I am.”

Reclaiming. That’s that ancient memory I mentioned earlier when we breathe in fresh air. Reclaiming Nature is a part of our identity and that’s important when we need to feed the soul. When we go back to these ancient memories we are healed the same way our ancestors were healed and guided through life. And when we feel some sort of reconnection to our spaces, we know that our souls are being fed. I invite you to join me on a healing hike someday and engage in this radical act of self care alongside your daily routine of healthy living. Mindful walking and mindful eating go hand-in-hand with a holistic approach to a better life. To find out when and where the next healing hike will be, follow me on Instagram, Facebook, and my website.

Inviting in the Elements to Move Through Sorrow

The mood around The Town is pretty heavy right now. It's a mixture of the usual hustle & bustle of holiday festivities coming up, but in the background of tragedy. The Oakland Ghostship Fire happened near me. If I need to hop onto Bart or drive down to the highway, I have to see the streets that are blocked off for the investigation and watch the police and firefighters working tirelessly. And its overwhelming. The amount of sorrow that came to me on Saturday morning, the morning after the fire was also overwhelming. Because I saw the actual building, its remnants, the people, the police, the tents up. It sunk my heart to the ground. I can't image. Right now I can gratefully say, I'm only witness to this tragedy. I know I have friends out there who are directly mourning the losses and who did share moments in life and memories with these artists and activists. So this isn't "far" from me at all. It isn't far from anyone, really. In this time of deep sorrow and a season that brings us into a deeply compassionate place, how can we hold ourselves and our community through such a tragic event?

Honoring the human process of shock or grief or sadness is a needed step in the healing process. It's a critical acknowledgment of our human condition. We honor these by being present in these states as long as we need to be; individually, as a community, during vigils, etc. When it gets hard to be present is when we get interrupted, we're asked questions, or we need to go back to work, or we need to take care of this or that. It causes our healing to take longer. What can we do if we don't have full capacity to grieve and process wholly?

When I lead participants on healing hikes I invite in all the elements of Earth, air, fire, and water, by calling on the four directions that hold them, North, East, South, and West respectively. If you're not familiar with medicine wheels, these are the diagrams that show us the interconnectedness of our world. When we place ourselves in nature we are in direct sight and contact with these elements. Not to mention, in direct communication to them as well! So, an intentional healing hike is when I honor the directions, invite their elements in, and then begin the process of healing the individual while we walk in meditation. I've coached through grief at Lake Merritt, a very public and populated area in nature. And I've coached in the forest, deeply immersed into the redwood groves. As long as you are intentionally honoring the elements to be there for your healing you are honoring yourself through a process. And THAT creates transformation.

As you think about holding a space for yourself and/or community, try to remember  how these elements are here for you. Each direction holds something in our value for healing. When you cry you are actually inviting in the West; it holds the water that allows us to move through things and actually heal. The East is air and when we get overwhelmed we take a deep breath and sigh allowing newness to come in after darkness. The South is fire where we gain insight, understanding, and a strong heart. The North is Earth that holds the wisdom we need to keep grounded and on the wheel to bring us back to the East.

Grounding and interconnectedness is dependent on the world around us. The people you are surrounded by at any moment in your life, the places you find yourself experiencing...they all have influence and energy. Hold onto the components that bring you balance, light, and celebration even in the saddest of times. And remember the four directions and the elements they hold. You face each direction everyday and we are made of each of the elements they hold!

The Rise & Fall of the Sun

We lay witness to the days that have come before us and act upon creating what we need ahead of us. As the sun rises to birth a new day, it also sets- carrying all that we have endured throughout the day. Find space in this process to focus on what brings you peace.

Since the launch of this business, I've been organizing weekly healing hikes for community to participate in. The act of my organizing hikes with an intention of offering a coaching and healing session was in direct response to the devastating results of our election. That's why they are called healing hikes, and not just "a guided hike".

I, myself experienced in my family and community the worry, fear, uncertainty, and disappointment that would later linger on for the next few days as the collective trauma our country was experiencing. It was in these raw moments where I gathered my most recent thoughts and plans to develop pathways to healing in nature. Then I got the message. It was time for me to act; no more planning and contemplating, no more thinking. I saw a friend post a yoga session in response to the election. That was my cue; my community needs an opportunity to heal and I can provide that. I quickly organized a sunrise hike in a nearby park location and blasted close friends to meet me at the trailhead.

Six people showed up as the sun began rising! As we all gathered in this rawness we asked Nature to be there for us, to heal us. In gratitude, we grounded ourselves, walked the trail intent on feeling better afterwards, WE DID THE WORK! The coming weeks would bring more healing hikes, some of them during the sunset; all were needed by each hiker. Here is where I recognized the birth of my abilities to lead these hikes to heal community.

The rise and fall of the sun is like the fire that sits within our hearts, rising with the passion and struggle we've held as a community of color for so long. And the falling of the sun into the night is the fall of those old destructive ways, negativities, and endurances in life that leave us taxed, damaged, sometimes dead.

The beauty of our fire, now ignited in full flame, was the organizing that happened right after the election. ALL the people, ALL the youth that came out in protest. That is our fire, our passion to be better people. Each day the fire became brighter, the groups of protestors grew larger. Solidarity was seen across the nation.

And as the sun sets in its natural process we must accept it. The end of the day, the darkness that prepares us for rest is honored by witnessing the winter sky turn from white to fiery red at sunset. In these moments we accept the change and ask the falling of the sun to take with it the things that no longer serve us. Sunset hikes are those opportunities to release our burdens. With respect to our current events, I view sunsets as the taking down of those destructive and negative mindsets and values that have have hurt us for far too long.

Just like we do on these hikes, we work to reclaim this communication and connection to Nature. We learn and relearn how these offerings can support our well being in these challenging times. Watch the sun rise and fall and pay attention to the messages that come to you.