summer practices

By Annalisa Bragg


Let’s dig into a little deeper into the idea of a tree as a model for balance.  Balance is fluid, flexible, and subject to our surroundings. It is also an area that requires our awareness and attention. Revisiting the concept of the tree as a model for balance, I want to share a few observations about the structure of the tree.



First, there are the roots, vast and expansive and hidden.  Then the trunk, the interface with the world, and the structural support for the tree organism.  Next are branches, followed by smaller limbs, all ending with leaves, flowers, and fruit (seeds). Occasionally, a branch dies off and is either trimmed away or breaks off with the wind.  Assuming there are no fungal or insect invasions, no major physical stress to the tree, the tree grows strong and healthy, reaching for the light, it’s arm upraised, almost in praise.

In the illustration below, notice how the roots are as vast and large as the tree itself.  The trunk is strong and true, and the branches reach out in a balanced way, supporting the leafy crown.  As above, so below comes to mind.

summer practices

Photo by Jeremy Bishop

Now, consider how the roots are below ground – seeking nourishment, growing deep, providing structural support, mirroring the grandiosity of the tree itself.  They lie both shallow and deep underground, hidden, in the dark (with the exception of mangroves and occasional roots that emerge and run along the ground) and quietly do what they do unappreciated and often unnoticed.


Similarities and Differences

Like a tree, we have a body (trunk), arms and legs (limbs), and a head (crown).  We have fluids moving around within us to carry nourishment and wastes to the appropriate places.  We respirate, exchanging gases with the environment around us. And, we are capable of selflessly sharing our gifts with the world – consider Shel Silverstein’s The Giving Tree -bringing our highest good to fruition for the betterment of the world.

Unlike a tree, we don’t have physical roots, only emotional, mental, and energetic ones.  But those emotional, mental and energetic roots can run just as deep as a tree’s to support us in budding, blooming and producing juicy fruit.  The questions then become, how do I nourish my own roots to feed my growth? How can I support the balance of growth in all areas of my life? Are my roots subconsciously dictating how I am growing?

And like a tree’s roots, it requires us to dive deeply into our underground soil, those dark and shadowy places, to ask ourselves some deep questions to consider.  Yes, this process can get dirty, messy, even painful, and feel laborious. But it is our one wild and precious life, and we are the only ones who can do this work.

What do you plan to do with this one wild and precious life?

-Mary Oliver


Nourishing our Roots

Roots draw up nourishment from the soil.  From minerals in the soil to water below ground, the tree employs this embedded system to partially feed itself.  Partially, because the leaves are also providing nourishment for the tree through the process of photosynthesis and respiration.  There is balance in the way in which the tree is fed, from top and bottom.

As humans, we, too, are fed from top and bottom.  Using the example of the practice of Japanese bonsai, consider how careful pruning and tending can create a work of beauty and integrity.

Looking at our own roots, we can figure out what is nourishing and ‘trim away’ any unhealthy roots that are not supporting our growth.  We can work with deep inquiry into patterns, habits and beliefs that may or may not be helping us grow. What are we tapping into that is no longer useful?  How can we change the direction of our taproot to be a tool for our own growth and fruition?

There are many ways to do this.


Listen – are you breathing just a little

And calling it a life?

~Mary Oliver


Supporting Balance

The first step is becoming aware, growing still and quiet, and being willing to dig deep into the earthiness of our existence.  Be curious about what and where your roots are drawing nourishment.

That can be as simple as lying down in a place where you won’t be disturbed for 10-20 minutes, or however long you wish to pursue the inquiry.  You can use your favorite visualization for drawing you into a meditative state or work with this simple one:


Allow yourself to become grounded.  Feel your body settling into your space and connect with your breath. Breath flowing in, and breath flowing out… Feel gratitude for the gift of life you are experiencing right now…  Connect with your heart, and feel a steady thrum in your chest. Feel that same thrum pulsing in your arms and hands, your legs and feet… Tap into your higher power… Settle into this space of connection, and breathe into it.  Then, as you feel ready, begin asking these questions:


  • How is my spiritual life supporting me?  Is there enough of a practice to sustain/nourish me?
  • Is my health in a state of equilibrium? If not, what are the exact steps for me to come into equilibrium?
  • What foods and beverages are providing optimum nutrients for me?  Is anything amiss?
  • Is work/life balance present for me?
  • Am I fulfilled in my relationships? How can I bring greater balance here?
  • Am I learning all that I want to learn?  Do I feel stimulated mentally? What one or two things can I commit to learning in the immediate future to feed my heart and soul?
  • What is the physical environment I thrive in?  Is it present for me? If so, how can I nourish it further?  If not, what are the steps I can take to create my optimum environment?





Visit our Discover What You Need page to help guide you in creating balance in all the areas of your life that ask for attention.

Live It  

Go outside and find a tree that speaks to you.  Step into the tree’s presence and feel it with closed eyes, breathing with the tree.  You are truly communing with the tree now, as you are literally sharing breath with each other.  Wait for an invitation to draw closer. When you feel it, move to the trunk of the tree.

Putting your hands on the trunk, gaze up.  Breathe deeply as you allow your eyes to trace the trunk, the branches, the limbs, moving outward.  Are there lichens growing on the bark? What is the branching pattern of the tree? Observe the leaves – what do you notice?  Drink in all the colors represented.

Lean into the tree, touching the bark, feeling the roughness or smoothness of the tree’s skin.

Breathe deeply of the tree’s scent – is it green?  Earthy? Pungent? Nutty? Neutral?

Have a seat at the base of the tree, leaning against the trunk.

Gently lean your forehead against the tree.  Pause here, breathing, tuning into the tree – what thoughts, feelings, or images pop to mind?

In this quiet space, ask if the tree has a message for you.  Quietly ‘listen.’

Before departing the tree’s presence, if inspired, practice tree pose.


In Conclusion

In looking at our lives, we strive for balance.  Balance requires our awareness and our attention.  And like in any beautiful piece of music, certain instruments have their moments to shine, just like certain areas of our lives, to make a whole complete, synchronous symphony.  The point is, are we cultivating our best selves by bringing our awareness and attention to all the important areas of our lives?

Consider this quote by Jana Kingsford:

Balance is not something you find.

It is what you create.

So, what are you creating?


community, belonging, courage, self love

By Nikki Nau


“Belonging is the innate human desire to be a part of something larger than us. Because this yearning is so primal, we often try to acquire it by fitting in and by seeking approval, which are not only hollow substitutes for belonging but often barriers to it. Because true belonging only happens when we present our authentic, imperfect selves to the world, our sense of belonging can never be greater than our level of self-acceptance.”

By Brene Brown, Gifts of Imperfection



Compassion, Kindness, and Love for oneself

Acceptance of self may be one of the most significant challenges we all face.  Acceptance that is free of pride, vanity, and illusion allows us to accept all our mistakes. Recognizing and working with our imperfections frees us from shame and regret. Accepting oneself includes paying attention to one’s needs, being kind to oneself, and loving unconditionally. Self-acceptance does not hinge on what we say or do, or how we look, or who we know; it is only about being who we are.


Forgive Your Imperfections

In the search for true belonging, you must first authentically belong to yourself. Belonging to yourself means loving yourself even when you make mistakes. Mistakes are normal and part of our growth as whole human beings (mind, body, and soul). Understanding this essential process of making mistakes, learning, and moving forward is not selfish. Thomas Merton, a 20th Century Trappist monk, reveals that our mistakes are often for the benefit of others.


“It is by making mistakes that we gain experience, not only for ourselves but for others. And though our experience prevents neither ourselves nor others from making the same mistake many times, the repeated experience still has a positive value”.

-Thomas Merton, No Man is an Island  


Living and learning are part of our daily experience. When you accept that making mistakes helps you learn and helps others learn, you can more easily forgive yourself and move forward.


Be Yourself

“You are only free when you realize you belong no place – you belong every place – no place at all. The price is high. The reward is great”.

by Maya Angelou


Once you accept yourself, be brave enough to be yourself. Confidence in who we are draws deep into our wells of courage. The messages of the world often beat us down and make us question ourselves. Often we are inspired to go against the comfort of the status quo because we are awake and aware of our inner spirit. This can put us in a vulnerable place. While vulnerability may elicit thoughts of weakness, the reality is that allowing ourselves to be vulnerable and authentic is a reflection of our courage. Being who we really are is our destiny and our calling in this life. Denying this can sidetrack us along the way. Being vulnerable enough to ask for and accept help, and admit when you are wrong helps you expand into the full awareness of who you are meant to be.


It is not always comfortable to be who you are. Sometimes you have to speak up when it is uncomfortable, and sometimes you have to deeply listen when you really want to scream at someone! Going deep within oneself while residing in courage and strength, love and compassion are challenging and worth the struggle. As Maya Angelou says, “The reward is great!” We have to push ourselves, take the next step, and trust that the reward is great even though we cannot even begin to imagine how great it is.

Belonging Is Not About Fitting In

Fitting in is about being like everyone else. In contrast, being authentic and uniquely you are gifts to yourself and everyone around you. Being who you are allows you to engage in meaningful relationships instead of shallow ones.  Being yourself means you just show up and be you. It helps to understand that comments from others are most likely reflections of their inner struggles and not judgments about you. And if you do sense judgment, you always have the option to inquire deeper and ask for more information. You also have the opportunity to free yourself from owning judgment – it’s not about you, it’s about another person’s perspective.

Miguel Ruiz’s wise words from the book, The Four Agreements: A Practical Guide to Personal Freedom explains:

“Whatever happens around you, don’t take it personally… Nothing other people do is because of you. It is because of themselves.”

Being Alone is Not Loneliness

When we know ourselves, and we can love ourselves, then we are comfortable with being alone. Being alone in a quiet space helps us to connect with the divine within us and connecting with our source gives us our highest sense of belonging. Time for quiet contemplation is essential in our journey to understand and love ourselves. In silence, we can more clearly hear the quiet voice of the divine and the needs of our soul.


Self-acceptance is about being guided by the love within yourself. It is about recognizing yourself, who you are and all of your circumstances – good or bad- and working with the divine source to move through daily life. In this process of intentionally surrendering to the highest power of Love, you begin to recognize the love given to you at every moment of your life. This love is the same love you have permission to give yourself – unconditional and infinite – and the same love you can give to others.

Healthy Boundaries Stated with Love

When we love ourselves, we experience the freedom to establish healthy boundaries with love. First, we have to understand our own needs clearly. Then we state our needs with kindness and love. Of course, we need to honor the boundaries we set and stick to them in order to authentically respect ourselves. These are essential steps in developing healthy relationships. We create healthy boundaries not to punish others but to honor ourselves, to be honest about our abilities, and to respect those we love by communicating our needs.


In a loving relationship, we honor each other’s needs and feel honored when someone feels comfortable enough to voice their needs. In unbalanced relationships, setting boundaries is imperative for the survival of both people. Setting boundaries honors the innate dignity of every human being. Someone who violates these boundaries without respect towards you may be a toxic entity in your life. Stating boundaries helps to identify what needs to be weeded out of your daily existence or gives clarity on what you can release.  Setting parameters also offers you the opportunity to interact with others with more compassion and empathy.


Brene Brown reflects on her research around true belonging in Braving the Wilderness:

“Participants who put true belonging into practice talked openly about their boundaries. … The clearer and more respected the boundaries, the higher the level of empathy and compassion for others. Fewer clear boundaries, less openness. It’s hard to stay kind-hearted when you feel people are taking advantage of you or threatening you”.

Be In Community

We, in this human family, are all connected whether we are aware of it, or not, and we belong with each other in community. We are made to connect with each other. A community can be your family or a best friend; it can be your office co-workers or your book study group. And we often overlook the broader community of nature in which we inherently belong. Our belonging expands beyond our families, friends, and communities into the larger world of all of humanity and all of nature. Spending time in the natural world is a beautiful place to remember our essential connections and allows us to welcome peace and strength. Remember your crucial relationships in this life: You always belong to yourself, to the Divine, to nature, and to the human family.


Beloved Community

Our goal is to create a beloved community, and this will require a qualitative change in our souls as well as a quantitative change in our lives.

– Dr. Martin Luther King, Jr.


Each of us is invited to participate in creating the beloved community envisioned by the great Dr. Martin Luther King, Jr. It begins with loving and accepting ourselves and then being authentic and loving in our relationships with others. Intentionally connecting with your soul and bringing forth the gifts of your genuine being are qualitative changes we can all make. Moving into the world in this way creates a ripple of love and compassion that begins to change the lives of others.


The best way to do this is to be who you are. There is no need to make excuses or hide our true selves. When we are comfortable with ourselves, we are naturally drawn to communities that support and accept us. Being alone in a quiet soul space allows us to hear the gentle voice of the divine and the forward calling of our lives.


We are made to experience joy and laughter, and these can indeed be the best medicine for us. Connecting with others and doing fun stuff can be one of the best healing choices we make in our lives. Creating and supporting a beloved community comes with hard work and joyful playtime. Embrace the challenges of the tasks at hand and enjoy the rewards of the joy and laughter that follow.

Ask Questions and Listen Deeply

“I am determined to practice deep listening. I am determined to practice loving speech.”

― Thich Nhat Hanh, True Love: A Practice for Awakening the Heart


A healthy culture claims all our identities. Belonging does not mean identical. The real beauty of true belonging is when you are accepted even when you have a different opinion than others in the group. In our current age of bi-partisan, wall building, and finger pointing, engaging in civil discussions that maintain respect, love, and deep listening even through disagreements encourages deep healing and transformation. Instead of needing to have the last word and attempt to convince others, ask questions and sincerely try to understand someone else’s perspective. If you accept yourself, and you are authentically comfortable with who you are, your confidence allows you the freedom to hear other’s ideas without needing to own or resist them.

True belonging Begins Within

True belonging begins within you. You must accept and belong to yourself first. Then, you can recognize you belong to the divine within you, to your fellow human family, and to the natural world that sustains you. True belonging is part of the journey to whole healing. I invite you to open your mind and spirit to this love of self and to bring this love into the communities you belong. You are the light in this world; please let yourself shine.


nature therapy, healing effects nature

By Nikki Nau


Go home to nature and let nature heal you.

– Thich Nhat Hanh


Nature Has Healing Power

Many of us intuitively know the healing power of nature. We seek the quiet, peaceful experiences of hiking in the woods, paddling on a calm lake, or listening to the waves of the ocean. Some of us live a fast-paced existence where the sound of traffic and machinery becomes background noise. The experience of urban sensory overload becomes normal, and we forget about the healing aspects of the natural world. Some of us have lived our entire lives in an urban environment, and the experience of nature’s calm and healing is unknown to us.

The natural world is a place for healing our entire human organism – mind, body, and spirit. Nature provides a hiatus for reducing stress, improving cognitive function, and experiencing our connection with each other and the natural cycles of our planet.

As Richard Louv explains in his book, The Nature Principle:

“Health isn’t just the absence of illness or pain, it’s also physical, emotional, mental, intellectual, and spiritual fitness – in short, it’s about the joy of being alive.” (1)

Science Explains Healing Effects of Nature

Researchers and scientists have been noting the positive effects of nature on sick people for decades.

In the early 1900’s, Florence Nightingale’s famous Notes on Nursing: What It Is, and What It Is Not textbook explains:

“It is the unqualified result of all my experience with the sick, that second only to their need of fresh air is their need of light. It is a curious thing to observe how almost all patients lie with their faces turned to the light, exactly as plants always make their way towards the light.”

Nightingale observed people’s draw to natural sunlight during recovery from illness.

Scientists have also revealed faster recovery times for patients who have exposure to nature during their hospital stays. Psychologist and architect, Roger Ulrich wanted to test his hypothesis that nature views could reduce patient stress and lead to better clinical outcomes. He examined the records of gallbladder-surgery patients over six years. Some of the patients recovered in rooms with a view of trees, while others recovered in rooms with a view of a brick wall. Those with a view of nature requested less pain medication, spent fewer days in the hospital, and had better attitudes than patients looking at a brick wall. (2)

True healing addresses more than physical symptoms, it also takes into account emotional and psychological pain. Studies reveal the psychological effect of exposure to green space in urban environments. Scientists Frances Kuo and William Sullivan studied the effects of green space adjacent to living areas. Chicago Illinois residents, who live in similar socioeconomic circumstances, were significantly impacted by different outdoor courtyards and views from their apartments.

People who had access to courtyards with grass and trees experienced 56 percent fewer violent crimes than their neighbors with concrete courtyards. Kuo suggests it was not only the experience of the green space but also the community building that occurred in that space. Residents with green courtyards reported their neighbors were more willing to help and support each other. (3)

Nature Healing Therapy

Although scientists continue to study the effects of nature on the different aspects of human experience, there are many nature healing therapies currently working for people all over the world.  Here are two examples from Norway and Japan.

Green Care – Norway

In Norway, Green Care farms offer services to schools as well as health and social care organizations. Green care is the term used in Norway “for welfare services that use farms as arenas for education, child and youth services, occupational training, health and care services. “

In 2012, there were 1,100 farms in Norway that offered services for mental health problems, addiction, truancy, dementia, occupational training, and integration.  Both the Ministry of Agriculture and Food and the Ministry of Local Government and Regional Development have prepared the strategy for Green Care on a national level, and there is a multitude of other Norwegian organizations that support and participate in the growing movement. (4)

People who participate in Green Care Farm therapies report:

  • Improved moods after spending time on the farms
  • Learning subtle social cues from animals and ways to translate that to human relationships
  • Increased self-esteem and self-confidence

Therapists and other Green Care Farm participants share the social science benefits of interacting with animals on farms:

  • Participants feel a sense of belonging and learn empathy from interactions with the animals and other participants.
  • Participants experience achievement and a sense of purpose by taking on responsibilities to care for the animals.
  • Overall, participants feel better after spending time on the farm.

Green Care is expanding to other European countries such as the United Kingdom. For more information:

Green Care Coalition

Forest Medicine – Japan

Yoshifumi Miyazaki, director of the Center for the Environment Health and Field Sciences at Chiba University, conducted a study revealing people’s cortisol level (a stress hormone) lowered 13.4% when they gazed at forest scenery for just 20 minutes. Another study showed an increase in natural killer (NK) cells after people were active in a green setting. As NK cells increase, the innate immune response follows.

These scientific studies, along with other research, have led to the accepted Japanese health care concept called “forest medicine.” Forest medicine, also known as “forest bathing,” is drawing hundreds of thousands of people to Forest Therapy trails each year for long walks and increased health benefits.

Author Florence Williams reveals the science behind some of these health benefits in her book, The Nature Fix:  Why Nature Makes Us Happier, Healthier, and More Creative.

The health benefits Japanese researchers have found, include:

  • Improved concentration and cognitive skills
  • Reduced stress
  • Improved immune function

The forest bathing movement is moving across the globe as people see the benefits of spending time in nature. Nature and Forest Therapy training and education are spreading throughout North America.

For more information, check out:  and

Experience the Healing Effects of Nature

We can all benefit from spending more time in nature. I feel more focused, more grounded, and more at peace if I take even a short walk under the trees or near water. Here are some simple steps you can take to create a personal nature therapy.

  1. Go outside. Take a walk every week or better yet, every day (even if it is short). Walk under trees or near water, and in a quiet place.
  2. Spend a minimum of 5 hours per month in natural settings.  Going to a wilderness setting is ideal; however, an urban, woodland area or park has nearly the same effect.
  3. Plan vacations where you can spend time in a natural area.
  4. Overall, the more time you spend in the natural world, the better you feel!

We Are Part of the Natural World

Scientists will continue to conduct studies that pinpoint the different elements of nature and how they benefit the cognitive, physical and emotional health of humans. However, it is important to remember, we are whole human organisms – mind, body, and spirit.  We are a part of the natural world – not separate from it.

As Florence Williams points out in The Nature Fix:

“I find the intellectual compulsion to break apart the pieces of nature and examine them one by one both interesting and troubling. I understand it’s the way science typically works: to understand a system, you have to understand the parts, find the mechanism, put your flag on a piece of new ground. The poets would find this nonsense. It’s not just the smell of the cypress, or the sound of the birds, or the color of green that unlocks the pathway to health in our brains. We’re full sensory beings, or at least we were once built to be. Isn’t it possible that it’s only when you open all the doors – literally and figuratively – that the real magic happens?”

Nature – Where We Belong

Go outside and be a part of the natural world that is our home. This is where human beings are meant to be and where we find our sense of purpose and belonging. Although it is easy to forget in our fast-paced, technological world, the truth of our deep connection to nature never goes away – even if it is temporarily forgotten. Be with nature and experience the healing power yourself.

Everything that is in the heavens, on earth, and under the earth is penetrated with connectedness, penetrated with relatedness.

–Hildegard of Bingen




(3) (The Nature Fix: Why Nature Makes Us Happier, Healthier, and More Creative, by Florence Williams p. 110)



Life balance, gifts of march

By Annalisa Bragg


Timely elements

March is moving in like a lion here in Minnesota.  It is icy, snowy-blowy, and the wind roars around our home. Tree branches are tossed in the tempest, flinging icy snow from their surfaces.  The giant Norway spruces are dancing in the wind, sometimes gentle and slow, other times writhing with intensity, depending on the frequency of the “music.”  Grandmother Willow, as we call her, has her long “hair” in tangles as the wind and snow swirl about her.

Watching this, I am grateful to be warm, dry and protected.  I take a deep smooth breath in and feel grateful my breath isn’t taken from me by this raging, roaring lion.  In this state of awareness, I consider those who are exposed to these elements and wonder how they are coping.  With compassion, I hold them in my heart, and send out a prayer for protection for all these brothers and sisters, human and animal alike…

Seeking balance, spring, gifts of trees

I am reminded of Muir’s quote:


A few minutes ago every tree was excited, bowing to the roaring storm,

waving, swirling, tossing their branches in glorious enthusiasm like worship.

But though to the outer ear these trees are now silent, their songs never cease.

~ John Muir


What are the internal songs you are hearing in this springtime?

Defining Balance

The balance to March moving in like a lion is that, as the saying goes, it goes out like a lamb – softer, warmer, gentler (at least in theory).  March is a month holding balance in other ways, too, in that it contains the Equinox. According to Merriam-Webster, “equinox descends from aequus, the Latin word for ‘equal,’ and nox, the Latin word for ‘night’—a fitting history for a word that describes days of the year when the daytime and nighttime are equal in length. In the northern hemisphere, the vernal equinox marks the first day of spring and occurs when the sun moves north across the equator. (Vernal comes from the Latin word ver, meaning ‘spring.’) “

Other examples of balance and stirrings in the natural world in March are what we see happening with the animals and the trees.  With the lengthening of light and warmer temperatures, animals begin stirring out of their hibernations. As human animals, we feel these stirrings, too.

Looking at the tree’s response to this season, we see and benefit from the balancing act of the trees stirring to life again.  We’ve seen the starkness of the trees, seemingly lifeless in their ‘hibernation’ or winter dormancy. As the sun warms the trees and the earth in spring, the trees begin a process of awakening.  This awakening involves the lifeblood of the tree-what we know as sap. This awakening stimulates the sap to flow up from the roots (where it has remained cool and grown sweet) into the branches of the tree. The flowing sap delivers necessary nutrition for the branches, for the growth of the leaves, and to foster the process of photosynthesis.  This flow of sap is vital for the tree to survive. It is sweet, juicy, and fluid. This process is a balancing act that is dependent on the seasons: spring/sap flows, blooming, greening; summer/growth and food production; autumn/harvesting, releasing and preparing for dormancy; winter/dormancy. Consider how your life mirrors these seasonal changes.

Life balance, gifts of march

Photo by Fabrice Villard

Nature works efficiently because it maintains a sense of balance, of harmony, of homeostasis.  Revisiting Merriam-Webster, homeostasis is defined as:

“a relatively stable state of equilibrium or a tendency toward such a state between the different but interdependent elements or groups of elements of an organism, population, or group.”


In essence, balance.  But balance doesn’t imply rigidity or no change. On the contrary, balance is fluid, flowing and vibrant, like the sap of a tree, and is guided by the seasons of life.  It flows one way and then the other. We can work in this space by consciously accepting the sometimes messy nature of coming into balance, even by realizing that sometimes feeling off or irritated is part of the process of finding equilibrium. We tend to aspire towards peace and equanimity at all costs, but all the little movements and adjustments are part of that homeostasis, even if they feel uncomfortable or undesirable.  By embracing these ‘ruffled’ states, we can see that these, too, are tools to bring us back into balance. As such, balance is the state of equilibrium we find as we flow with these seasons of life.


A tangible way to play with balance and to observe some of these fluid concepts in practice is to work with the balancing yoga asana, Tree pose ( Vrkasana).


Balance in Action

For Tree pose (Vrkasana):


Stand — Be barefoot and stand. Whether you are on a mat or a firm surface really depends on your preference for stability.  For further stability, you may wish to have a stable chair back, a counter surface or a wall at the ready. Stand in Mountain pose (Tadasana) and root deeply into your mat/floor.  Just like a tree establishing a strong foundation, consciously extend your “roots,” anchor yourself to the floor/earth, and feel into the full length and width of your feet. Observe the balance between the right and left sides of your body.  Feel the crown of the head extend toward the heavens. Breathe.


Gaze —  As you feel grounded through the feet and your posture, bring your gaze forward, landing on a point at eye-height, something that will be stationary.  This is your drishti point or focal point. Keep the gaze steady and focused, yet soft. Breathe.


Center —  Next bring the hands together at your heart, gently pressing the palms together to bring your energy to this centered place.  Feel the pressure of the palms against each other. Notice the heat transfer between them. Imagine, like the spring-awakening tree, you are drawing energy up from your roots, and that energy is moving into and between your hands.  Breathe.


Draw –Now you are preparing to draw that energy/sap up further.  As you feel ready to shift your weight to one foot, draw up the other foot and gently place its sole on the ankle, calf, or inner thigh (depending on your flexibility and balance strength) of the standing leg. Start low and go slow.  Be sure to not place the foot on the knee. Open the elevated legs’ knee out to the side. Observe your balance and the rooting action of the grounded foot. Consider that balance is fluid, not rigid. You may observe all the micro-adjustments involved in maintaining balance – a perfect example of this fluidity.  Balance is achieved through movement. Breathe, and notice how breath is fluid, too.


Firm — Begin to more fully engage both legs by pressing the elevated leg into the standing leg, and the standing leg into the elevated leg.  Feel the strength of your ‘trunk,’ and the stability that is created by firming each leg into the other. Remember that a tree’s strength lies in its ability to be flexible and bend.  We, too, find strength when we remember to be flexible and bend in the winds of life. Breathe, and feel your breath join with the imaginary winds of change and occasional storms of life.


Extend — If your balance is challenged, continue to work here (with support, if needed), breathing and observing.  Extend compassion to yourself if you find your balance is not present for you. This is a practice, a constantly changing, ebbing and flowing (just like sap) practice.  What is present for you today will be different again tomorrow.


Reach — To complete the pose, bring your awareness back to your hands pressing together, and elevate the hands through your midline to ‘settle’ suspended over your head.  Your arms create a diamond shape around your head. If there is any discomfort in the shoulders, open the hands to shoulder distance. Hold here and breathe.


Bask — To release the pose, open your “branches” (arms) outward, palms up, opening into the fullness of a mature tree and hold for a few breaths.  For an additional challenge, bring your gaze upward, and possibly even lift your sternum toward the sky and hold. Bask in the “glow” of the warm sun shining upon your heart and breathe it in.  As you feel ready, release the leg and arms. Feel free to move or shake any body part that needs release. Breathe deeply.


Practice on the other side.


Further support

Additional questions to guide your process:

  • Are there areas of my life that need balancing?
  • As I identify those areas, what actionable steps can I take to bring greater balance?
  • What are the juicy areas of my life?  How can I infuse more sweetness into those areas?
  • What areas of my life are springing forth with energy and vitality?
    • What do I want to nurture further?
    • what do I need to thin or prune away?


To hear an audio guide through this practice, listen to this Spring Tree Pose

Allow the example of the tree to remind you of your fluid, ever-changing nature.  In seeking a sweet and juicy life, embrace the notion of fluid balance.