Practicing Active Meditation

Thoreau stamp 2017 (200th year of his birth)

In his 1861 lengthy essay titled "Walking," Henry David Thoreau wrote "I think that I cannot preserve my health and spirits, unless I spend four hours a day at least,--and it is commonly more than that,--sauntering through the woods and over the hills and fields, absolutely free from all worldly engagements."

Thoreau added "I am alarmed when it happens that I have walked a mile into the woods bodily, without getting there in spirit. In my afternoon walk I would fain forget all my morning occupations and my obligations to society. But it sometimes happens that I cannot easily shake off the village. The thought of some work will run in my head, and I am not where my body is,--I am out of my senses. In my walks I would fain return to my senses."

While in this modern era we should not necessarily aspire to walking four hours per day (!!) for our mental health, we should aspire to bicycle, kayak, walk, swim, stand or sit for at least 15 minutes a day without being connected to civilization. Far too often people are walking along the Assabet River Rail Trail, or even in the woods, but with ear buds. Or sitting on a park bench, head-bent, staring at their phone. Right places - wrong actions. 

It shouldn't always be the phone

Even without any of these external stimuli, we are prone to be caught up in "discursive thinking," defined as a stream of interconnected thoughts that involve memory, analysis of past events, planning for future events, internal dialogue about one's own mental state, and so on. While normal and sometimes productive, an excessive reliance on discursive thinking can lead to stress, anxiety, and a disconnection from the present moment, making it beneficial to cultivate the ability to quiet this "storytelling mind."

However, we - citizens of the twenty-first century - are no longer good at doing nothing. In one study, people were asked to sit in silence for 15 minutes. Roughly half reported they did not like the experience. In a follow-up experiment, the researchers gave the participants the option of giving themselves mild electric shocks as a diversion. Sixty-seven percent of the men and twenty-three percent of the women did so. It wasn't because they felt "tortured by quietude," but rather they became bored with their own thoughts. Meditation takes practice!

August Rodin's The Thinker used as a model the prizefighter Jean Baud.
The first bronze casting of this sculpture was put on exhibit in Paris in 
1904; there are 27 other full-size bronze castings on display elsewhere
in the world, plus innumerable replicas of varying sizes.

In South Korea, the act of doing nothing has become a competitive sport. A popular, annual "Space-Out Competition" selects 80 contestants from thousands of applicants to sit on yoga mats amongst the others in a public place for 90 minutes. Monitors show whether they are able to lower and control their heart rate, while the judges observe their ability to minimize movement and maintain an unfocused facial visage. (Falling asleep disqualifies, likewise checking phone, talking, eating...) The winner gets a replica of Rodin's sculpture, The Thinker. 

In lieu of resting meditation, many people find that "active meditation" is easier to achieve and apparently equally mental health beneficial. Unlike traditional meditation, which involves sitting still and focusing inward, often with conscious breathing or repetitious verbalization (prayers, mantras), active meditation incorporates physical movement and sensory engagement - back to Thoreau wanting to leave thoughts of the village behind. A nuance here - competitive sports such as golf or tennis, or even group activities such as a running group or cycling club excursions - do not count. In a similar vein, health monitoring via a heart rate monitor or bicycle speedometer/odometer can be counter-productive. Even walking a dog or working in one's own garden may default to discursive thinking linked to chores and schedules. One has to be away and alone and unplugged.

Maynard offers several woodland trials wherein it is possible to be away from the sights and sounds of civilization. The Assabet River National Wildlife Refuge provides walking trails - some open to bicycling - with a parking lot at the end of White Pond Road.  See https://www.townofmaynard-ma.gov/DocumentCenter/View/160/Maynard-Open-Space-and-Trails-Map-PDF for trail and park maps provided by the Town of Maynard. (If brushing up against greenery just remember to do a body tick check afterwards.) Ice House Landing provides parking and a dock to launch kayaks or canoes.