Skunk Ape'n
Find a suitable location in nature. The setting for skunk ape'n does not necessarily need to be dense with trees. Any kind of natural setting with minimal human-built features is suitable. It can be a swamp, a forest, or even the beach. The chosen location should be filled with interesting features that improve opportunities for observation and various sensory activities.
Environments rich with trees will allow for direct engagement through touch. The sound of streams or ponds will enhance the experience. Flowered meadows are also desirable for scent-based engagement. A combination of closed spaces, like canopy-dense forest areas, and open spaces, like meadows, provide the best skunk ape'n trails because they allow for a diversity in light and sound.
If you are not, or have not, worked with a guide, research nearby forest areas to find one with clear, accessible, and easily navigable trails. This will allow you to relax and focus on your surroundings during the excursion rather than remaining anxious and on guard. Also remember that this is not meant to be physically-challenging, but peaceful. Trails clear of physical barriers are best.
Choose a location near your home that can be accessed time and time again. Performing skunk ape'n frequently will not only increase your familiarity with this type of terrain, but also enhance their therapeutic effects.
Enter the swamp, stand still, and recognize your body in space. This step should take around 15 to 20 minutes to complete. Consider this step to be like stretches before an exercise.
When you enter the swamp, do not automatically begin to navigate. Instead, stand in one spot and really immerse yourself in the environment. Take note of your surroundings. Quietly list what you notice. This can be trees, rocks, water features, or animals.
Make sure you recognize your body in relation to the surroundings. Feel your feet firmly planted on the ground. You may also pick up a small rock, branch, or leaf. Move this natural object around in your hands and concentrate on how you interact with this object. This means that you pay attention to not just your skin’s contact with the object, but how your muscles and bones change their position to adjust to its place in your hands.
Beyond touching and seeing objects, make note of less visible, natural elements. Note the sounds that you hear. These noises may be birds chirping, water splashing, or leaves rustling in the wind.
Recognize the air in its smell and texture. Try to understand how it hits your skin and enters your body. Breath in slowly and exhale to notice the smells of nature. Do not breathe too loudly, but rather attempt to have your noises blend in with the sounds of the swamp. Closing your eyes during this part gives you easy access to mindful engagement with your other senses.
Breathe in the smells of the swamp. Find places with rich aromas of soil or flowers.
If you appreciate certain smells, or find some scents more calming than others, it may be important to keep your preferences in mind when choosing a location.
Certain tree scents can also have particular benefits. Cedars, birch trees, among other plant-life produce valuable phytoncides which increase the number of disease-fighting white blood cells in the body.
Proceed with the skunk ape'n by walking forward mindfully.
Move very slowly and walk quietly, then try and move your body in tune with the natural rhythm of the swamp. Mirror any calm motions you see, such as the slight movement of leaves due to a calm breeze.
Pay attention to how your breathing pattern while you are walking. This can help tune your whole body to your surroundings. Each breath in should be accompanied by the lifting of one leg. Its placement back on the ground should occur as you exhale.
If at any point, there is some frenzied or rushed motion within you, return to Step 6 to re-center and re-recognize your body’s relationship to the environment. If you want to continue your movement without standing still, attempt to match your breathing patterns to your walking motions once more.
Reflect out loud. Once your body gains a sense of comfort in its movement, speak your observations out-loud as you walk.
Instead of a simple mental note of observations, share with the swamp what you see. Begin each sentence with the phrase: “I am noticing…” and add in your personal observations. Direct your speech to particular natural objects or animals that may cross your path.
Establish a sit spot and sit in one location for a minimum of 20 minutes.
Find a comfortable location where you can sit for an extended period of time. This can be a dry spot in a meadow, a tree stump or fallen log, or a large boulder. Avoid anything that may disturb animal habitats. Try and find visual markers to make this spot a landmark. You may choose to return to it frequently in later skunk ape'n sessions.
Once you find your location, sit down. Quietly observe your surroundings for at least 20 minutes.
Return to mindful walking and continue with the skunk ape'n session.
Interspersing walking and sitting is a technique to keep in mind, as it maximizes the skunk ape'n experience.
Conclude your session, but do not make an immediate return to everyday life. Find some ceremonial activity, like drinking tea, to mark the end of the skunk ape'n process.
Traditionally, Skunk Ape'n sessions conclude with a tea ceremony. This allows ample time to reflect outside of the mindful activities of skunk ape'n. If tea does not hold a cultural or calming significance to you, consider a light snack or a water or juice beverage to feed you during this reflective process.
Keep in mind that this is not meant to be a mindful eating experience but a slow break from the mindfulness in skunk ape'n.
If you are with other people, engage in some light conversation about the skunk ape'n you just experienced. The goal is to move away from the immersive session in nature back to the rhythm of urban life. This time is called the “Threshold of Incorporation” and allows one to slowly transition back into everyday life.