Saanich Family Arts "Family Bubble"
Festival 2021
Family Arts “Family Bubble” Festival 2021
Sense of Belonging: A Creative Mindfulness Walk in Nature
Created by Kaitlin McManus
This Family Day weekend, you are invited to take a mindful walk along Gorge Waterway Park! As part of the Saanich Family Arts Festival 2021, I have created seven mindful art interventions along the waterway path between Adelaide Ave. and Dysart Rd. Participants will have the opportunity to walk a Labyrinth, cultivate groundedness, listen closely (or share a secret with a tree), feel more connected, enjoy a moment of gratitude, and participate in a physically distanced collaborative community art piece at the end of the walk! The following meditation prompts, read by me, will be available to stream or download and listen through your headphones while you walk and contemplate each art piece.
Please bring a writing utensil / drawing material if you would like to participate in the collaborative art piece!
Note: Audio links are under the section labeled “Sense of Belonging: A Creative Mindfulness Walk in Nature with Artist and Art Therapist Kaitlin McManus” 3/4 of the way down the page.
Festival Weekend: Feb 12 – 15
Note: Due to inclement weather the installation will continue into Friday and potentially Saturday
Sense of Belonging: A Creative Mindfulness Walk in Nature
Created by Kaitlin McManus
This Family Day weekend, you are invited to take a mindful walk along Gorge Waterway Park! As part of the Saanich Family Arts Festival 2021, I have created seven mindful art interventions along the waterway path between Adelaide Ave. and Dysart Rd. Participants will have the opportunity to walk a Labyrinth, cultivate groundedness, listen closely (or share a secret with a tree), feel more connected, enjoy a moment of gratitude, and participate in a physically distanced collaborative community art piece at the end of the walk! The following meditation prompts, read by me, will be available to stream or download and listen through your headphones while you walk and contemplate each art piece.
Please bring a writing utensil / drawing material if you would like to participate in the collaborative art piece!
Note: Audio links are under the section labeled “Sense of Belonging: A Creative Mindfulness Walk in Nature with Artist and Art Therapist Kaitlin McManus” 3/4 of the way down the page.
Festival Weekend: Feb 12 – 15
Note: Due to inclement weather the installation will continue into Friday and potentially Saturday
It can be difficult to feel connection with our family, loved ones, and community these days, because of physical distancing. These mindfulness prompts, that correspond to the art installations along the Waterway Path, are designed to help build healing relationships and connection with community, at a physical distance, and up close and personal with nature!
Instructions for walking the path & viewing the artworks:
The following prompts correspond with the art pieces that you will find along the Gorge Waterway Path. If you would like to deepen your experience of mindfulness, and contemplation of each art piece, you are invited to follow the “Suggestions for Beginning Each Prompt” before you read or listen to each prompt, followed by the “Suggestions For After You Have Completed a Prompt”.
Note: Audio links are under the section labeled “Sense of Belonging: A Creative Mindfulness Walk in Nature with Artist and Art Therapist Kaitlin McManus” 3/4 of the way down the page.
Suggestions for Beginning Each Prompt:
You are invited to close your eyes, and take three deep breaths in and out.
Notice how you feel in your body at this moment. Can you scan your body with your attention? Are there any points of tension or tightness in your body? If there are, let your awareness rest there and imagine breathing into the tightness. As you breathe out, if it feels comfortable to do so, imagine you are breathing out “space” and relaxation into that tight area of your body.
There is no need to rush this. Take your time here, and repeat this for as many full breaths as feels comfortable for you.
Now, imagine breathing out any thoughts that may be on your mind, allowing them to float up out of your head and away into the sky above you. You can always return to these thoughts later if you wish.
Suggestions For After You Have Completed a Prompt:
You are invited to close your eyes, and take three deep breaths.
Feel the Earth beneath you, and supporting you.
Take a moment to notice how you feel in your body.
How do your arms feel? How do your legs feel? What about your heart and your mind?
Do you feel more calm? If you wish, you can try to take a “snapshot” in your mind, and body, to record the way you are feeling.
You can revisit this “snapshot” feeling any time you like, to feel more calm and connected. Can you think of any other ways that you can carry this experience with you in your day to day life?
A Guide for Mindful Walking Along the Waterway Path
As you walk the Waterway Path between art installations, consider walking mindfully.
Begin centering yourself by taking three slow and deep breaths. Or, if you would like to enter more deeply into the experience of mindfulness, begin by listening to/or reading: “Suggestions for Beginning Each Prompt”.
How to Walk Mindfully While Connecting to Ourselves and Nature:
Begin by thinking about something that you appreciate. This might be something in nature, a special animal in your life, family or community. Then begin walking slowly. With each full deep breath in, take three steps or less, and as you breathe out, do the same. As you do this, connect in with your body and count your steps on your inbreath and then count them again on your out breath. How do you feel in your body right now, as you walk slowly and breathe deeply?
If you notice yourself having other thoughts, that is ok, you can just return your attention to your breath, and focus on walking slowly, and counting your steps. Notice the sensations in your body as you take each step.
See if you can find a natural calming rhythm between your breaths and steps. This natural rhythm is different for everyone, so if you find you are taking more than three steps on each inbreath, and outbreath, that is completely fine. Focusing on a natural rhythm for your body is beneficial. Once you find your unique rhythm, try not to control your breathing. Breath naturally and walk slowly.
If you can, put your attention on the entire sole of your foot when you take a step. Allow the Earth below your feet to produce a feeling of groundedness in you. Can you feel the gravity that makes each step attach to the earth?
If you would like to enter deeper into your experience of mindful walking, you are invited to listen to/or read and follow the “Suggestions For After You Have Completed a Prompt”.
Note: If you are traveling in a wheelchair, or not walking, you can focus on the parts of your body in which you feel the gravity of the Earth supporting you. This may be on your seat, the backs of your legs or feet.
(These instructions for walking mindfully are adapted from Thich Nhat Hanh’s method.)
An Introduction to Labyrinths
(First Art Piece)
Labyrinths have been used since ancient times, by many cultures, in many parts of the world. Walking a labyrinth can help reduce stress, and ease us into a more present and mindful state. This gives us the chance to slow down our busy lives, and enjoy the moment as it is,here in nature. Labyrinths help us to focus on the process of walking the path, not about getting to the center as fast as we can!
You are invited to walk this labyrinth, following the guidance below, by starting outside of the circle, and then slowly, and mindfully, following the winding path towards the center.
If you would like to enter more deeply into the experience, begin by listening to/or reading: “Suggestions for Beginning Each Prompt”.
A Guide to Walking the Labyrinth
Before Entering:
Take three slow and deep breaths in and out. Next, focus on an important question that you may have, or something in your life that makes you happy.
While Walking:
Just focus on your steps, and allow other thoughts to fall away.
At the Center:
Stand at the center looking downwards, or with your eyes closed, take three deep breaths and ask yourself, what am I feeling right now?
Walking Back:
While walking back, focus on the question or happy thought that you began with.
After walking:
Ask yourself the following questions: How did it feel to slow down and walk mindfully? How do I feel after walking the labyrinth? Did anything change from the time I entered to the time I exited?
If you would like to enter deeper into your experience of walking the labyrinth, you are invited to listen to/or read and follow the “Suggestions For After You Have Completed a Prompt”.
Enjoy a Moment of Mindfulness in Nature
(Second Art Piece)
If you would like to enter more deeply into the experience of mindfulness, begin by listening to/or reading: “Suggestions for Beginning Each Prompt”.
How to Have a Mindful Moment:
Closing your eyes, if you feel comfortable to do so, take three deep breaths in through your nose and out through your mouth.
Next, become aware of how your body feels at this moment. What part of your body is touching the ground? Your feet, or are you sitting?
What sounds do you hear?
Now slowly open your eyes and look around. What do you see around you?
What can you smell?
If you feel comfortable to do so, what does it feel like to touch the grass?
How does it feel to slow down like this, and be present in nature?
If you would like to enter deeper into your experience of mindfulness, you are invited to listen to/or read and follow the “Suggestions For After You Have Completed a Prompt”.
Cultivating Groundedness and Stability with Deep Roots:
(Third Art Piece)
Do you ever feel stressed or “wobbly”? Feeling grounded and stable is important and can sometimes be challenging to do, especially these days. We can learn from the trees, whose deep roots in the ground allow them to stand tall, strong and stable. Here’s a prompt that’s inspired by the rootedness of trees:
This prompt can be done sitting or standing. If you would like to enter more deeply into the experience of groundedness, begin by listening to/or reading: “Suggestions for Beginning Each Prompt”.
How to Connect to the Stability of Trees:
Close your eyes and take three slow and deep breaths in and out.
Feel the Earth beneath you, supporting you.
If you can, feel the force of gravity holding, and supporting you on the Earth.
Take a moment to notice how you feel in your body.
When you are ready, imagine how it might feel to be a tree standing strong and tall.
Now slowly open your eyes or look up at the tree in front of you.
If you are standing, imagine yourself as this tree, with your own roots growing out from the soles of your feet, deep into the ground. If you are seated, feel the gravity of the Earth supporting you, and from the part of your body that feels the support and weight of gravity, imagine sending roots deep into the Earth.
Focus on the sensations in your body as you imagine your roots, and pause here, taking three more full and deep breaths in and out.
See if you can feel your roots flowing down your body, deep into the ground like a tree. Take a deep breath in and sigh out.
To close, you can ask yourself the following questions: How do I feel in my body? Do I feel more calm and connected?
Do I feel more grounded and stable?
You can stay in this pose as long as you like, and enjoy the stability of being a tree.
If you would like to enter deeper into your experience of groundedness, you are invited to listen to/or read and follow the “Suggestions For After You Have Completed a Prompt”.
Building a Connecting Relationship with Trees
(Fourth Art Piece)
We all really miss hugging our friends and family these days, and touch can be important for happiness. Next time you are out in nature, consider hugging a tree! We can’t all hug the trees in this park, because of physical distancing, but there are so many trees in so many parks close by, that haven’t been hugged in a long time and are ready and waiting for you! Maybe you already know a special tree close to where you live that you can hug.
Deep Listening in Nature
(Fifth Art Piece)
These are challenging times, and it can be hard and strange to distance ourselves from others all the time. Have you ever tried talking to a tree? You can say anything you want and they won’t judge you, they are fully trustworthy, and it is free!
Luckily, in Victoria, trees are really easy to find! Is there a special tree near where you live that you could start a relationship with, by having a little chat? Why not start now, and tell a secret to this trustworthy tree in front of you, or simply say hello if you wish! You can also listen to nature in a very deep way.
How to Listen Deeply:
If you would like to enter more fully into the experience of deep listening, begin by listening to/or reading: “Suggestions for Beginning Each Prompt”.
Begin by closing your eyes or looking downward.
Take three slow and deep breaths in and out. As you breathe out, imagine that your breath is blowing thoughts free from your mind, allowing these thoughts to float up into the sky above you. You can return to your thoughts after this experience if you choose.
When you are ready, notice any sounds you may hear. Do you hear the call of birds, or water flowing? If there is a breeze, can you hear the song of this particular wind?
When you are ready, slowly open your eyes or look up, and carefully look around you. What do you see? Can you see any of the creatures or natural elements that you were listening to? If so, try not to name these elements- but instead- can you notice something about them that you didn’t see before? This could be an interesting colour, or maybe a pleasing shape?
If there is a breeze, can you see the wind moving? Sometimes you can witness the dance of the wind by the way it sways the trees, or by noticing if any ribbons are moving in front of you now.
Take three more full and deep breaths, and as you breathe out, imagine your breath as being like a peaceful breeze, continuously flowing in and out to support you. Contemplate this continual, vital relationship we have with the trees- our breathing in of Oxygen and breathing out Carbon Dioxide- to sustain us, and our tree friends.
We are deeply connected.
If you would like to enter deeper into your experience of deep listening, you are invited to listen to/or read and follow the “Suggestions For After You Have Completed a Prompt”.
A Moment of Gratitude in Nature
(Sixth Art Piece)
Studies have shown that practising and expressing gratitude each day may increase happiness and well being in our daily lives. Gratitude can help us to feel more connection and love for ourselves and others in our lives, such as community, friends, family, special animals and the Earth we live upon.
How to Cultivate Gratitude:
If you would like to enter more fully into the experience of gratitude in nature, begin by listening to/or reading: “Suggestions for Beginning Each Prompt”.
Take three full and deep breaths in and out.
Allow your mind to focus on something in your life that makes you happy, or an experience you have had that was beautiful or calming.
This could be a fond memory, or something as simple as the feeling of petting your cat, or seeing a beautiful sunset.
Focus on this thought or image in your mind while you take three more deep and full breaths.
Notice any sensations in your body. How does it feel in your body to think about your happy thought, or beautiful memory? Do you feel any different?
If it feels good to you, continue to focus on your happy thought, or image, and ask yourself: Is there something in my life that I am grateful for?
This could be a person, a special animal, or tree, or even the fact you are here on this beautiful planet Earth.
No need to rush this. If an answer doesn’t come right away, you can continue to focus on the way it feels when you think of your happy thought, or image, for as long as you wish.
Do you feel more connected to your subject of focus and gratitude? When you feel ready, slowly open your eyes or look up, and notice what is in front of you. Is there a breeze in the trees? What do you hear around you? Do you feel more connected to yourself or to nature around you?
We are deeply connected. We are an important part of the Earth that we all call home, and this is something that can help us to feel gratitude.
How does it feel in your body to feel appreciation in this way? Do you feel more peaceful and calm? Do you feel any different than you did before you practised the feeling of gratitude, or focused on your happy thought?
If you would like to enter deeper into your experience of gratitude in nature, you are invited to listen to/or read and follow the “Suggestions For After You Have Completed a Prompt”.
Feeling Connected to Ourselves, our Community, and the Earth: A Collaborative Art Piece
(Seventh Art Piece)
This is the final art piece on our Waterway Path. Here, you are invited to contemplate your journey of walking mindfully along the path. During this walk, you have encountered opportunities involving mindful labyrinth walking, moments of mindfulness and stability with trees, deep listening and connecting with nature, and creating space for gratitude.
You can begin to contemplate your experience of walking the Waterway Path and experiencing the art pieces more fully by listening to/or reading: “Suggestions for Beginning Each Prompt”.
Next, connect with yourself by taking three deep breaths and ask yourself the following questions: How has this experience been for me? Did I learn anything about myself or my relationship to nature? What might I like to express, to share my experience with my community?
Remember, sharing your experience is just an option, and it is ok not to share if that feels right to you.
An invitation to Draw a Picture or Write Some Poe-tree:
Note: due to physical distancing we are unable to provide art materials, so if you would like to participate in this collaborative art piece, please bring a writing utensil or drawing material.
When you are ready, you are invited to write some words, a poem, or draw a picture about your experience of the artworks, mindfulness prompts and walking the Waterway Path itself. Please use a tag provided, or attach a premade tag or small lightweight artwork that you made from home to the jute ties hanging from the tree.
Please respect the artworks of others in our community, and choose an appropriate space to hang yours. Let’s enjoy our experience of community together.
Thank you for taking this journey with me today. To close your experience of walking the Waterway Path, and collaborating with our community on this final art piece, you are invited to listen to/or read and follow the “Suggestions For After You Have Completed a Prompt”.
As an Art Therapist, I truly believe that the creative process involved in art making is healing and life enhancing. The opportunity to create with an art therapist can aid in expression of important issues, reduce stress and reconcile difficult feelings.