Therapeutically "Rotting" With the Old-Growth Forest

I always make it a point to walk barefoot in the forest, even on the coldest days, so I can feel the generative rot cushioning my feet. Moss, decomposed fir, and maples are scaffolded by the mycelial network— beneath the mind of the forest. My deep desire to connect with this wisdom has led me toward some of my most insightful moments, including that as a therapist.

When we work to decenter the human experience, we enrich our ability to locate our highest self within, between, and among the environments from which we grow in the past, present, and future. The old-growth forest is in and of itself a time capsule, perhaps even a multiverse, in which life and death are happening simultaneously. An old-growth forest is defined by the age of the community of trees inhabiting the environment, providing the forest with higher carbon density, rich biodiversity, and multiple layers of generations.

Few places offer such security in juxtaposition with an old-growth forest. Life/death, light/dark, stillness/movement, quiet/sound, neutral/pungent, warm/cold. In therapy, I see many people finding difficulty in living with juxtapositions in their lives. Perhaps a client is wondering how they might find new beginnings amongst loss, find joy in pain, or find purpose despite trauma. One of the things that makes the old-growth forest such an incredible teacher is how secure it is in its capacity to hold so many truths at once. In spending much of my time there, I find time and again that nature is a powerful salve that assists in healing and providing wisdom to wounds.

Amidst curtains of lichen, the rush of the river, and speckles of sunlight that make the neon moss-covered forest floor even brighter is the energetic vibration of the life cycle. Despite being referred to as a “cycle,” Western culture’s depiction of the life cycle is linear. We are born, we live, we die. While there live a variety of ideas about what happens after death, contending with the fact that one day, in our current form, we will die is an overwhelming truth I witness people face.

One of the most beautiful elements of an old-growth forest is the new life that grows from rot. While many would perceive “rot” as a negative term, the old-growth forest provides a reframe for “rotting” as an opportunity for regeneration and growth. In the old-growth forest, rot is the vehicle for new life. Out of fallen, moist tree trunks sprout saplings, mushrooms, and ferns. I wonder, if it could speak to us when our “rotting” feels anything but regenerative, what might they say to help us find purpose, meaning, and growth?

What humans often cast out as “other” is nature’s biodiversity that keeps the forest alive. Nature expands our ways of looking at beauty, significance, and purpose in ways society has failed to. In the same way, nature is a reliable source of security when people in our lives may not be. An old-growth forest’s wisdom reminds us that there will always be growth and life amongst change, even death. Given the opportunity, I hope you find yourself in an old-growth forest next time you feel like “rotting.” You may find saplings growing from pain, mushrooms in unexpected places, balance in the river, and new life in the fallen.

See below for therapeutic exercises on connecting with the forest outdoors and exercises for connecting with nature from within your own home.

GUIDELINES:

Thank the environment you are in.

Remember that the place you are in is not yours. You are part of the ecosystem.

Be mindful of your impact.

Relational practices such as consent, boundaries, and respect are as important here as any other relationship.

Accessibility can be a concern when wanting to connect with nature. Car and transportation access, the place in which you live, and environmental racism can keep people from being able to access the forest. The suggested exercises can all be modified to fit your environment and what is accessible to you. Nature is everywhere—inside your home, inside your pets, inside the water in your sink, inside you.

Therapeutic Exercises for Connecting With a Forest

• Lay down on the ground or forest floor. Imagine yourself becoming part of it. What sensations do you notice in your body? What do you smell, taste, feel, hear, and see?
• Stand on the soil of the forest, backyard, or sand of the beach. Imagine the soil/sand/dirt is an ancestor. What do they say/share with you?
• Notice the details and little worlds that exist amongst the large.
• Take off your shoes and notice the forest floor beneath you. Really be with them. Notice the support Earth gives you. Earth is always there.
• Close your eyes or soften your gaze while listening to the sounds around you. Intrusive thoughts may arise, but try to refocus on the sound when they do.
• Smell something you may not think to smell, like a leaf, tree trunk, or moss. What do you sense or feel?
• Hug a tree and take a deep breath (I know “tree hugging’ is a cliché, but try it out.).
• Find a miniature version of what is happening around you (for example, a small stream or waterfall amidst the larger river). Then imagine you are tiny and living in that small world.
• Look at something for longer than you usually would. Is there something new you notice? Something familiar? What feeling do you have?
• Sit or stand against a tree and imagine becoming part of it. How do you feel when you do?
• If you are alone, think about or journal what it is like to be amongst life and death within the safety of your current experience. What sensations are you experiencing? What thoughts and feelings arise? If you are with someone, talk with them about this out loud.
• Explore instances of mutual reliance and collaboration in the natural world, such as a tree offering shelter to the plants beneath it or insects facilitating pollination for flowers. Reflect on the connections in your personal life—how do your closest relationships nurture and bolster you? Additionally, contemplate the contributions you make to these relationships.

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Exercises for Connecting With Nature Indoors

Drinking Water Mindfully: The water in your glass is part of nature, even when it comes from your sink or out of a bottle. Take a drink of water with your eyes closed. Imagine yourself connecting with the water as you swallow. You can imagine this water becoming a river or stream within you.

Nature Shower: Take a shower and bring your present awareness to the water cascading over you, onto the ground, and down the drain. This is a cycle.

Practice Mindful Eating: No matter what you eat, it comes from the earth at some point. Whether you are eating vegetables, fruits, gummy bears, or Cheetos, all of these have ingredients that have been grown by the earth. Place the food in your mouth and really savor each bite. Be curious about where the ingredients came from, how they arrived in your home, and how your body feels receiving them.

Internal Landscape Mindfulness: Find yourself in a comfortable position. Without judgment, observe your breath and its natural rhythm. Starting at the top of your head, use your breath as a vehicle for scanning your body from head to toe, noticing present sensations. Then, invite yourself to imagine a landscape you love growing within you. Find yourself in that landscape. When you are ready to leave the landscape, scan your body again, observing without judgment. Notice any differences you feel.