Outdoor Exercises

Activity: Sit by a river, stream, or any flowing water. Observe how it moves, changes, and carries things along its path.

What to Do:

• Write down some of your strongest beliefs about yourself, relationships, success, and happiness.

• For each belief, ask: Where did this come from? Was it shaped by family, culture, experiences, or personal reflection?

• Imagine placing each belief in the water. Does it still feel like it belongs to you, or is it something that has simply been carried along in your life

Reflection: Which beliefs feel truly yours? Which ones might you want to let go or reshape?

Activity: Find a quiet outdoor spot—perhaps a park, a forest, or a garden—and sit in complete silence for 30 minutes.

What to Do:

• Observe your surroundings without distraction. Notice small details—the sounds, textures, movements.

• Reflect on your own internal state: What thoughts arise? What emotions come up?

• Ask yourself: If I stripped away my job, possessions, and titles, who would I be

Reflection: How do you feel in stillness? What surfaced when you removed external distractions?

Symbolizing Growth and Overcoming Obstacles

Activity: Find a hill or a small mountain to climb, or even a steep incline in a park or nature reserve.

What to Do:

• As you begin your climb, think about a current challenge or obstacle in your life.

• Reflect on how this challenge mirrors a struggle you've faced in the past.

• With each step, consider the lessons you've learned, the growth you've experienced, and the strength you’ve developed from overcoming similar obstacles in the past.

• Once at the top, pause and take in the view. What do you see now that you didn’t see at the start of the climb?

Reflection: How do your challenges shape who you are today? What strengths have emerged from overcoming difficulties?

Activity: Find a peaceful, secluded spot outside where you can sit quietly for a prolonged period—by a lake, in a meadow, or under a tree.

What to Do:

• Sit comfortably and simply observe your surroundings. Let your mind wander and think about the various parts of your life (family, career, passions).

• As thoughts arise, ask yourself: Why do I think or feel this way? What experiences might have led me to adopt these particular thoughts or beliefs?

• If possible, set a timer for 30-45 minutes and try to let go of distractions, focusing only on being in the moment and listening to your inner voice.

Reflection: After sitting in solitude, write down your thoughts. What insights about your identity and past experiences have emerged?