Sometimes, what we need most is not another thing on our to-do list, another goal to reach, or another expectation to meet. Sometimes, we need space.
Space to breathe. Space to listen. Space to notice what we have been carrying and what we want to make room for. Space to connect with ourselves, with nature, and with other people who understand the value of slowing down.
In October, I had the opportunity to hold two nature-based experiences for women: Reflect & Wander: Harvesting Gratitude at Cheesequake State Park and Release & Return, a mindfulness river walk at NJ Audubon’s Scherman Hoffman Wildlife Sanctuary.
While each experience had its own intention, both reminded me of something I continue to learn through my work, my relationship with nature, and my own personal journey: we don’t always need to find the answers. Sometimes, we need to create the space to hear ourselves.
Reflect & Wander: Harvesting Gratitude
On October 3, we gathered at Cheesequake State Park for Reflect & Wander: Harvesting Gratitude. The intention was to step away from the pace of everyday life and make room for gratitude, mindful movement, reflection, and connection.
We walked mindfully through nature, allowing ourselves to notice the surroundings rather than rushing toward a destination. We spent time sitting by a lake, taking in the quiet and allowing the experience to unfold.
There was something meaningful about simply being together without the pressure to perform, fix, or figure anything out. Conversations flowed, laughter emerged, and there were also quiet moments when we could simply be present.
One of the activities invited each woman to create a small gratitude keepsake. The objects chosen—a dog, a heart, a leaf—held personal meaning. We also used beads as part of a breathing practice, creating a tangible reminder that gratitude can be something we return to, one breath at a time.
Gratitude doesn’t mean pretending life is easy or overlooking the things that hurt. It doesn’t require us to feel positive all the time. Instead, it can be an invitation to notice what else exists alongside the difficult parts: a supportive person, a moment of laughter, a beautiful view, a small accomplishment, or the simple fact that we made time for ourselves.
I left feeling grateful for the conversations, the connections, and the willingness of these women to show up for themselves. Each person brought something different to the experience, and each left with her own memories and meaning.
Release & Return: Finding Space by the River
A week later, on October 10, I facilitated Release & Return at Scherman Hoffman Wildlife Sanctuary, in partnership with NJ Audubon.
This mindfulness river walk offered a different kind of invitation. Rather than focusing on what we wanted to appreciate, we explored what it might feel like to loosen our grip on what we have been carrying and create space for what comes next.
We began by slowing down and turning our attention toward the present moment. Through mindful walking, sensory awareness, grounding, journaling, and guided reflection, we explored both our inner experiences and the natural world around us.
The sanctuary offered so much to notice. Chipmunks and squirrels moved through the landscape. Birds called from nearby trees. We encountered a snake and frogs, watched leaves fall, and spent time connecting with the Passaic River.
These small encounters reminded me how much can become visible when we stop rushing past it.
How often do we move through our days while our minds are somewhere else—replaying a conversation, anticipating a difficult situation, worrying about what might happen, or thinking about what we should be doing next?
Mindful walking invites us to return. To notice the feeling of our feet meeting the ground. To hear the sounds around us. To observe our thoughts without needing to follow every one of them. To recognize what is happening in our bodies and give ourselves permission to pause.
The river became a natural companion to the reflection. Water continues to move, even when we stand still and watch. We can acknowledge what we have experienced without needing to hold on to every part of it forever.
Releasing doesn’t mean forgetting, dismissing our feelings, or pretending something didn’t matter. Sometimes, it means recognizing what we can no longer control. Sometimes, it means making room for grief, uncertainty, or change. And sometimes, it simply means allowing ourselves to set something down for a moment.
There was room for journaling, inward reflection, and optional sharing. Each woman had the opportunity to take what she needed from the experience.
I was especially mindful that my role was to create the space and offer the practices. The meaning belonged to each participant. We don’t all arrive carrying the same things, and we don’t all leave with the same answers.
I was grateful to the women who made the time to be there, to Ben and NJ Audubon for helping make the experience possible, and to Mother Nature for the reminders woven throughout our time together.
What Gratitude and Release Have in Common
At first glance, gratitude and release might seem like two separate practices. One asks us to notice what we appreciate; the other invites us to explore what we may be ready to loosen our hold on.
But I see them as connected.
Gratitude helps us recognize what nourishes us. Release invites us to examine what may be weighing on us. Together, they can help us become more aware of where our attention is going, what we value, and what we want to carry forward.
Neither practice requires us to force a particular emotion or reach a specific outcome.
We can feel grateful and still be struggling. We can be ready to release something and still feel attached to it. We can appreciate the beauty around us while acknowledging that life is complicated.
There is room for all of it.
These experiences also reminded me of the importance of connection. When women come together in a space that welcomes reflection rather than expectation, there is an opportunity to feel less alone. We can listen, share, learn from one another, and recognize pieces of our own experiences in someone else’s words.
Sometimes, connection happens through conversation. Sometimes, it happens in shared laughter. And sometimes, it happens in silence, simply walking beside one another.
Why I Create These Spaces for Women
There is a personal reason behind why I continue to create these experiences.
Over the years, I have heard women express a desire for connection, sisterhood, and spaces where they can feel heard and seen. Women want opportunities to show up as themselves, share their experiences without judgment, and connect with others who understand the many layers of being a woman.
I understand that desire, too.
As I navigate my own midlife changes and reflect on the role hiking has played in my life, I recognize how much the outdoors has given me. Hiking has brought me more than trails, physical challenges, and beautiful views. It has introduced me to incredible women, meaningful friendships, shared adventures, and a sense of community that continues to shape who I am.
Some of the most meaningful connections have come from simply showing up, even when I felt uncertain or nervous about stepping into something new. Over time, these experiences have reminded me how much can happen when we give ourselves opportunities to connect with people we might never otherwise meet.
Those relationships have influenced me in ways that extend far beyond the trail. They have helped me recognize the importance of community and inspired me to find ways to give back to other women and to the communities around me.
That is part of what fuels Reflect & Wander and Release & Return. I want to create spaces where women can step away from their everyday responsibilities, reconnect with themselves, experience the outdoors, and build connections with one another. Spaces where there is no pressure to have it all figured out. Where we can share, listen, laugh, reflect, or simply walk beside one another.
And the beautiful thing is that I am not only giving through these experiences; I continue to receive, too.
Every gathering offers an opportunity to hear different perspectives, learn from women’s experiences, and witness the connections that can develop in a relatively short amount of time. Sometimes, people arrive as strangers and leave having shared a meaningful conversation, a moment of vulnerability, or a memory they will carry with them.
I never take that for granted.
As a therapist, I value the opportunity to support people in their growth. But these community experiences offer another way to nurture connection outside the traditional therapy setting. I get to create the space, offer an invitation, and then witness what happens when people come together.
The connections that unfold fuel my heart with joy and gratitude. They remind me that community is something we build through small, intentional moments—by showing up, making room for one another, and being willing to connect.
I may be the person organizing the walk or guiding the reflection, but I am also a woman who continues to grow through these experiences. I leave with new perspectives, meaningful memories, and a renewed appreciation for what happens when we make space for one another.
That is why I keep creating these gatherings. Not because I have all the answers, but because I believe there is something powerful about women coming together, finding connection, and reminding one another that we don’t have to navigate every season of life alone.
Nature as an Invitation to Come Back to Ourselves
As a therapist and Certified Nature-Informed Therapist, I continue to explore how nature can support reflection, mindfulness, and emotional well-being.
Nature doesn’t ask us to arrive with everything figured out. A trail doesn’t require us to be productive. A river doesn’t ask us to explain our feelings. A quiet moment outdoors can give us an opportunity to notice what has been difficult to hear amid the noise of everyday life.
That doesn’t mean nature magically resolves our struggles. But spending intentional time outdoors can offer a different environment in which to slow down, reconnect with our senses, and approach our experiences with curiosity.
This is part of what inspires my nature-based community offerings. These gatherings are not about hiking the fastest, covering the most miles, or getting everything right. They are about making room for ourselves and one another.
You don’t need to be an experienced hiker or know anything about mindfulness to participate. You simply need permission to arrive as you are.
A Small Invitation for Your Own Journey
You don’t have to attend a guided walk or travel to a wildlife sanctuary to practice gratitude or release. You can begin wherever you are.
Take five minutes outside. Notice one thing that catches your attention. Name something you appreciate, however small. Take a few slow breaths and ask yourself:
What has been nourishing me lately?
What have I been carrying that deserves my attention?
What might I be ready to loosen my grip on?
What do I want to make more room for in my life?
You don’t have to answer every question. You don’t have to write anything down. You don’t have to turn the moment into another task to complete.
Just notice.
And if the answers aren’t clear yet, that’s okay, too.
Sometimes, the most meaningful thing we can do is give ourselves a little space and see what emerges.
As I reflect on these two weekends, I feel grateful for the women who showed up, the conversations and quiet moments we shared, and the natural spaces that held us. I also recognize that creating these experiences is a reminder for me to keep practicing what I encourage others to do: slow down, pay attention, and make room for what matters.
We may not be able to control everything we carry into a day, a season, or a new chapter of life. But we can practice noticing what supports us, what we value, and what we may be ready to release.
Sometimes, that is where a new beginning starts.
Continue Your Nature Journey
If you’re interested in nature-informed wellness, mindful walks, women’s gatherings, and other opportunities to connect with yourself and the natural world, visit my Events page to explore upcoming offerings.
Through Inner Strength Counseling Services, LLC, I offer virtual therapy and nature-informed therapy in outdoor settings in Middlesex County, New Jersey. My community walks and gatherings provide additional opportunities to slow down, reflect, and connect beyond the traditional therapy setting.
You are welcome to explore what feels right for you, at your own pace.
Learn More about Cheesquake State Park and NJ Audubon: