Release & Return: Lessons from the River

There is something powerful about walking into the woods slowly.

Not hiking for fitness. Not rushing to a destination. Simply walking.

On a warm June afternoon, I gathered with two women at Scherman Hoffman Wildlife Sanctuary for Release & Return: A Women's Mindfulness River Walk. Our intention was simple: slow down, connect with nature, and explore what we might be ready to release.

Before stepping onto the trail, we gathered indoors for a grounding meditation and breathwork practice. We spoke about how much of our lives are spent focused outward—our responsibilities, schedules, relationships, and endless to-do lists. Rarely do we give ourselves permission to pause and turn inward.

Then we began our walk.

As we entered the woods, the experience felt symbolic of life itself. Walking slowly into an unfamiliar space with people we had just met naturally brought up thoughts and concerns.

Will I fall?

Will I get hurt?

What if I don't know what to expect?

The unknown can feel uncomfortable. Yet so much of life requires us to keep moving forward despite uncertainty.

As our pace slowed, something shifted.

A butterfly floated across the trail.

The sunlight filtered through vibrant green leaves.

Birdsong seemed louder.

The forest felt alive.

Using the Merlin Bird ID app, we discovered nearly thirty species of birds throughout the afternoon. What amazed me most wasn't the number itself—it was how many sounds had been there all along. The birds had not suddenly appeared. We had simply become quiet enough to notice them.

Nature has a way of reminding us that presence changes what we experience.

The deeper we moved into the sanctuary, the more participants shared what they were noticing. Some spoke of feeling connected to loved ones who had passed. Others found themselves appreciating small details they would normally overlook.

Then we arrived at the Passaic River.

Despite the heat of the day, the shade along the river felt cool and comforting, almost like a blanket wrapping around us. We settled in, listening to the movement of water and the rustling leaves overhead.

For our mindfulness practice, participants gathered fallen leaves and natural items that spoke to them, careful not to disturb the landscape around us.

Inspired by the Acceptance and Commitment Therapy (ACT) metaphor Leaves on a Stream, we spent time reflecting on thoughts, worries, stressors, and burdens we no longer wanted to carry.

One by one, leaves were placed into the flowing river.

Anxiety.

Stress.

Self-doubt.

To-do lists.

Expectations.

As we watched them drift downstream, we were reminded that thoughts are much like leaves on a river. We don't have to chase them, fight them, or hold onto them. We can notice them, acknowledge them, and allow them to move through us.

The river became our teacher.

Afterward, we journaled and reflected together.

One participant shared a thought that stayed with me long after the event ended. She spoke about how much of her life is spent looking outward and how being immersed in nature allowed her to finally look within.

Perhaps that is one of nature's greatest gifts.

Not escape.

Not distraction.

But invitation.

An invitation to return to ourselves.

Before beginning our walk back, I invited participants to share what they noticed while sitting beside the river. Their observations became a collective poem—a snapshot of presence captured in words.

What We Noticed by the River

Leaf going through the water behind the rock

Movement of water

Sound of water over the rock

Really really nice.

One rock over there with greenery is the first thing I noticed before sitting down

Love the sound of the birds

Before wake up wake up

So different sitting

I don't have to be anywhere else

Sounds very pleasant

As we made our way back toward the trailhead, we stopped by the frog pond.

At first, the frogs were silent.

We searched for them but could barely spot them among the vegetation. Then, as we settled into our final meditation, they suddenly began to sing.

Their chorus echoed through the afternoon air.

It felt as though they had been patiently waiting for us to arrive fully in the moment before offering one final gift.

I left that day reminded of something I often forget.

The birds are always singing.

The river is always flowing.

The frogs are always there.

Nature is constantly inviting us into relationship.

The question is not whether nature is speaking.

The question is whether we are moving slowly enough to listen.

And perhaps that is what Release & Return was truly about.

Not simply releasing what no longer serves us.

But returning to what has been there all along.

🍂 Release & Return Returns This Fall

I'm excited to share that Release & Return: A Women's Mindfulness River Walk will return this fall after a meaningful and well-received inaugural event this summer

📅 Saturday, October 10, 2026
⏰ 11:00 AM – 1:00 PM
📍 Scherman Hoffman Wildlife Sanctuary, Bernardsville, NJ

Whether you're seeking a moment of calm, a deeper connection with nature, or simply an opportunity to step away from the busyness of everyday life, this experience offers a chance to pause, reflect, and return to yourself.

Registration is now open. I hope you'll join me by the river this fall. https://www.viewcy.com/event/release__return_a_w_1