24 June 2016

Get Out: Summer AcroBATics



Sometimes, nothing beats tossing a ball around after dinner during summer.

This is bonus time. It's still light, but it's getting a little cooler, the grass feels good underfoot. Day begins to give way to night. The fireflies wink in the tall grass, the tree frogs start to sing. And as the sun sets, the birds get a little more active...wait, is that a bird? No, it's a bat!

Awe, 'Lil Myotis!
Awe, Little Myotis! So cute! Little brown bats--our very own natural mosquito repellent, our furry line of defense against the smallest blood suckers--take wing at dusk. 'Lil Myotis is the most common bat in Minnesota. At our house, bat watching is a favorite pastime. I'll admit, sometimes they seem to swoop a little too low, a bit too close for comfort, but their acroBATics are truly impressive. Last winter, on a trip to Vallodolid, we spent the last hours of 2015 beside a pool, watching a fruit bat skim the surface for little sips of water. Bats are cool and you don't have to go to Mexico to go a little batty.

hoary bat taking care of business

Take a walk at dusk and look up. Street lights that attract insects at night might also attract their predators. Any city park is likely to play host to hunting bats. Lucky for us, Minnesota bats are insectivores-- they eat the things that like to sip on us. Suburban back yards and country meadows are also excellent places to watch bats do their predator thing. Go before the light goes, and you'll see some very fancy flying. Be brave-- bats are so good at echo locating, that even in hot pursuit of that moth flying near your left ear, they won't bump into you. It might feel like a near miss to you, but to the bat it's all fly-boy style skill and keen calculation.

eastern red: hanging out, waiting for dinner time

Common bats to look for in Minnesota:
  • little myotis/little brown bat
  • northern myotis
  • big brown bat
Less common:
  • silver-haired bat
  • eastern red bat
  • tri-colored bat/ eastern pipistrelle (only 2/10 of an ounce!)
  • hoary bat (this fatty weighs in at almost an ounce)
Silver-haired, hoary and eastern reds are solitary woodland bats, who wing out of here in winter for points south. Little and big browns along with northerns and pipistrelles are diehards-- they find a mine up on the range, a nice warm cave or your attic to hibernate in.

So long, sucker!

One cute little myotis can eat up to 1000 mosquitoes in a single hour and she can live for forty years! If I've done any justice to the math, one little brown might dispose of 87,6000,000 mosquitoes in her lifetime!

These fantastic skeeter eaters are currently in danger. White-nose Syndrome is a mysterious fungus that is killing bats. To learn more about White Nose in MN, read on.

Do your part to save our skeeter eaters-- don't kill bats, admire their high flying skill and let them hibernate in peace.

More on MN bats






12 May 2016

Got Guilt?

Bruce Munro at the Desert Botanical Garden














Why do you go outside?

Feeling guilty? Too much screen time? Is your kid glued to her phone? Worried about the dead zone in the Gulf of Mexico, or that hole in the ozone? Trying to make amends for driving your car too much, eating the wrong food, using too much water, not recycling enough, buying annuals or laying on the couch on a beautiful day?

green retail South Korea
Perhaps some or all of the above motivates you to walk out the door. Perhaps, though, we need to re-think our approach to outside time. Richard Louv made a lot of parents very stressed out about how they were raising their kids. Technology and modern life are the twin boogey men of Louv's "Nature deficit disorder" and  Last Child in the Woods. Louv certainly re-invigorated a movement that has been in the offing since Henry David and the rusticators who founded the Boy Scouts, Girl Scouts and Camp Fire. Actually, this green movement probably starts with Buddha, Christ or anybody who tried to draw attention to the rewards we reap when we sow with the natural world. Louv joined centuries of folks who offer nature as an antidote to our ills. Louv's take on our ills, particularly here in the US, are familiar. Too many of us are plump, lazy, pale industrialists lolling in suburban basements or shuttling our kids around to too much structured activity. I'm not really trying to argue the point, but I suggest that there might be a healthier way to think about our relationship with the natural world than swallowing guilt every day, especially when it comes to technology. I'm trying to see our relationship with a both-and mindset.

National Ecology Center South Korea
There's no going back anyway. Sometimes my inner Luddite goes a little nuts or gets sad. I am one of those people who gets a sinking feeling when I consider the pervasiveness of technology in our lives. And yet, it's here to stay. Much good comes of all of this innovation. And yet, there is no question that we are evolving as a species with technology, as we've always done. Sticks, wheels, food production, cars-- they've all changed our physiology. This generation's baby brains are growing differently in response to the way we all now live with technology, no question. We shall see how differently, but the markers are there, the research is afoot and the evidence is being gathered. Seems to me we would do better to raise our children to think of technology and nature as two great facts of life, with neither feared or mourned. We would do better to be motivated by joy and anticipation when it comes to nature, than to be cowed into it by virtue of our lack of virtue. If we go "both-and" on this, we might end up growing creative stewards of the environment who embrace both natural and man made systems. After all, don't these systems have a lot to teach each other?

High Line NYC
I'm not suggesting we lose the fire in our bellies when it comes to smartening up very quickly about spoiling the planet-- no excuses on this issue. I'm suggesting we settle into the idea that technology and nature will co-exist-- we should figure out positive ways to make that happen for the satisfaction and protection of us all.

Spark-Y: small scale, sustainable, high tech ag



I don't know enough about Seth Godin to know if I agree with him on all of his thinking about marketing, but I do find his thinking about the dichotomies of modern human existence, his brand of "both-and" thinking compelling. He says this about his habit of mind around failure:

"the habit I developed was that that's not a "no," that's a "no for now." That's not a "this will never work." That's a "this didn't work." But I learned something about what might work for next time."

laser raman
laser raman spectroscopy Monterey Bay Aquarium Research Institute
For me, this throws into relief our collective habit of thinking about the technology and nature relationship, our tendency to throw our hands in the air and say, "this will never work."  Keep reading:



"People impart a lot into the notion of evolution-- some of which wasn't Darwin's work itself. But what is important here is not only do times change, but those times change, not just our stories about ourselves and our expectations, but they actually are changing our brain. So you know, when the Industrial Revolution came, there were 20 years when basically everyone in Manchester, England was an alcoholic. Instead of having like coffee carts, they had gin carts then went up and down the streets. Because it was so hard to shift from being a farmer to sitting in a dark room for 12 hours every day doing what you were told. But we evolved, we culturally evolved to be able to handle a new world order."

Allina's Change to Chill:  co-creating mindfulness web content with teens

measuring redwoods
My guess is that we are in a process of evolving and adapting to a new world order with technology. And we're not quite through the messy bit. Maybe we're a bit like alcoholics when it comes to our phones-- it's probably time to think about drying out. A lot of people who love technology, folks who make their living engineering the stuff, they take technology Sabbaths and Shabbats-- 24 hours without a phone or a screen. Ok, maybe sometimes nature is the antidote. But maybe sometimes it's just nature, neutral. Maybe a technology fast means you go outside, and maybe it means you play a board game with your kids. Maybe sometimes when you go out for a day at the beach, you bring your phone along. Both-and. And, if you're going to practice mindfulness, that means paring down and being present. Take a break from doing 5 things at once. Focus. My daughter has told me that minecraft is like meditation. She says the same thing about swinging a yo-you or sitting in her favorite maple tree. But you lose the effect if you do them all at once, right? We crash our cars when we text and drive. Bad. But driving, especially a car that doesn't pollute, well that can be quite good, especially if Queen is on the radio.





Our kids are going to grow, no matter what. It's how they will grow and who they will become that causes parents and educators our regrets about the past and our anxieties about the future. Balance, not guilt, can be our guide.


birdchick
Minnesota's own Birdchick on location
Try to look for beautiful examples of the balance or interplay of nature and technology in your life and in our world. I think these intersections teach us about possibility and give us hope.

Munro at Waddesdon Manor





10 May 2016

The Context of Risk


I am the daughter of a man who blew his eyebrows off with 18th century gunpowder. My father, a teacher, an antique dealer, and a grown man, emptied the contents of a colonial powder horn onto a cookie sheet in our back yard, said, "Watch this, kids!" and struck a match. The rest is history.

My dad took my brother and I duck hunting in the Atlantic in a leaky 19th century canoe. You hunt ducks in November. He taught us how to shoot and fish and gave us knives when we were in kindergarten. He gave my mother grey hair, but he was a man who really didn't know any different. You see, to quote Lady Gaga, he was "born this way."

My father grew up in the UP just after WWII. He was a mix of people-- Poles, Scandihoovians, Chippewa-- who got by by getting by. His dad died when he was eleven. I know all about his first knife-- it was a Lash LaRue. He saved up for it and that knife lives in his memory like a sibling. He had a Red Rider bb gun, and then a series of real guns. He went through the ice, rolled cars, shined deer, trapped beaver, hid birds in his gas tank, kept a baby bear as a pet in his basement and once he and his three legged dog walked 20 miles just to visit a friend in the next town-- he forgot to tell his ma he was going. My dad went to Vietnam and when he came back he took my mom up to the middle of northern Maine to homestead and start a family. No running water, no electricity, no problem. Risk is relative when you grow up the way my dad did, and live through a war. He wasn't the only fatherless kid in town, and it was a town where you could starve to death if you didn't take risks. Krista Tippet says in her new book, Becoming Wise, "we learn to walk by falling down." Last night, I began re-reading Richard Preston's book, "The Wild Trees." The book opens with a harrowing scene of risk. In a moment of utterly insane spontaneity, a young college student and his friend free climb what turns out to be one of the world's tallest trees. 376 feet up. We may learn to walk by falling down, but we don't survive that kind of drop.



But, not only do the young redwood climbers survive, they end up discovering a whole new ecosystem in the crown of that tree, pushing science into entirely new territory. The traditional narrative of discovery is synonymous with risk. The folks who crossed the land bridge, Erik the Red, whoever sailed Kon-Tiki, Sir Hillary, our own Dame Bancroft, Rosa Parks, Biko, Stein, Stienem, Galileo-- anybody who ever did anything great and glorious, they all had skin in the game-- their own skin.



Risk is not just heroic, it is cellular. We grow through it. The teenage brain is wired for risk-- risk actually adds grey matter and synapses. This is an evolutionary strategy-- grow stronger, faster, test the boundaries, find the limits and, if you survive, that trait for survival gets passed along to the next little risk taker. Babies shove the world in their mouths. Little boys and girls will pick up sticks. I'm no advocate for free climbing and I recommend growing up with a parent or two if you can. I don't condone shining deer and I waited to until my kids were nine to give them knives. But I do think we should remember the central role of risk in youth development.

Some kids spend less time outside unsupervised. Some kids spend too much time outside in the wrong context unsupervised. Some kids get less time to practice taking every day risks with their bodies. Farm kids grow up with animals and tough chores. For many kids, the rigor of daily, physical decision making or risk-taking is now often delivered via team sports, or too much time on the street corner. Those risks don't match action and benefit in quite the same way that farm chores do. Catch the pig, steer the plow and milk the cow, or else we don't eat. If you aren't a team player on the soccer field, you might lose the match, but probably not your dinner. If the kids on the corner impress peers with shoes, words or bravery, they might avoid embarassment or a beating, but they aren't working toward a common goal, and maybe they're working toward a bad decision.

Kids will grow physically, socially, emotionally and cognitively-- bodily harm or death are the only things that will keep a kid from growing in some way. But how they grow, what they become is the thing. As our friends at Voyageur Outward Bound School like to say, "all kids are at risk." And those risks are relative. A civil rights lawyer Michelle Alexander points out, risk can have a different cost depending on who you are and what your context is. Let's say two people are smoking marijuana. One is sitting by a pool in a suburban backyard, the other is standing on the corner of Chicago and Lake. Context and history impact consequence.

As a teen, I came off the rails for a time. I was terrible at cost-benefit analysis. The first time I screwed up, it was a surprise to everyone. My thirteen year history as a "good kid" suggested that this was a one-off aberration and there wasn't really a consequence. At this point, some some constructive, real world, risk-taking would have been good for me. But I wasn't living on a farm or spending time in the wilderness. I was living at a boarding school with minimal adult supervision and there weren't any chores to do. I didn't see the connection between my actions and anything, let alone survival. I was working to impress a group of friends whose common goal was to skip class and smoke behind the maintenance shed. I was not very good at surviving in this context either. I got caught.

The third time I found myself in the dean's office, context and history spread out around me like a stain. This time the consequences were swift, with no backsies. So the trick is to help kids understand context and the power of history, or integrity, before they leap. Because sometimes kids really should leap, and sometimes the cost-benefit analysis yields a price that is just too high. Outdoor experiences with peers and thoughtful adult guides can provide opportunities for risk and assessment that help kids build decision-making skills.



While preparing for a winter river canyoning trip, my grown-up friends and I messed around with our socks and boots for a good half hour. We're old enough to have lived through unpleasant experiences and we wanted to keep our toes. But I'd consider socks a liability on the same river come summer. Context. The idea is to make the best decision for yourself under the circumstances. Nature does this all the time.

Now that it's spring, turn over a new leaf. Literally. Go out and check out the new leaves on the trees. They have a lot to teach us about the role of risk in evolution and survival. Consider the poplar, or "popple" leaf. These leaves present the beauty of design informed by appropriate risk. The leaf is shaped like an arrow, or heart, depending on how you look at it. The edge of the leaf is toothed, not smooth. It has a long flat petiole-- that's the stem part that connects leaf to branch. The petiole is just long and flat enough to twist in a breeze and turn the leaf to and fro. This produces a pleasant sound like falling water, and, as the leaf turns, it reduces drag in the wind, and those little teeth prevent the leaf itself from tearing.



Collectively, all those turning leaves reduce overall drag in the canopy. Evolution pushed this slim, twisty petiole design right to the edge, for the benefit of the tree and the species. The cottonwood, a kind of poplar, is a prairie tree and it has adapted to the context of high winds sweeping across a grass sea. More risk assessment is built in to the design. If the wind gets really high, the smallest branches--petiole leaf and all--will release, like a skink's tail, to save the tree's life. Cottonwoods also adapt to the contexts of flood and drought-- realities in the seasons of a prairie. Cottonwoods were born to grow along the banks of rivers that swell in spring. They suck up all that extra water and disperse it through all those leaves twisting in the wind and exchanging gas. The leaves have a waxy top and a more porous bottom. During drought, when the river runs dry, that waxy coating can seal in moisture. The tree's bark makes a similar call-- either sloughing off when it doesn't need the extra protection, or corking up when it has to conserve moisture.



Trees and teens can adapt to the challenges of context. Both observing nature and trying to live in and with it provide kids with opportunities to grow. Teens on a canoe trip together, for instance, get infinite opportunities to adapt. There will be many variables. Wind or no wind. Water, bugs. There will be temperature and temperament. Navigating, unpacking, pitching, cooking, repacking. Each moment unique to the kids and the context. Safety will come first, and because it does, calculated risk will follow. I am reminded of a question I was recently asked about summer camp:  "How safe is camp?"  As safe as the first day of school. As safe as crossing the street, petting a dog, riding a bike, skipping rope or climbing a tree. "As safe as it needs to be."

Related image



04 May 2016

Are You Surprised?


The day is short and the work is great.

This might as well be the motto of any nonprofit. Time, money, resources-- they often seem to fall short of our goals for doing good. But our capacity to affect positive change and innovate is also threatened by something else:  indifference.

Rabbi Abraham Joshua Heschel said this:

"morally speaking, there is not limit to the concern one must feel for the suffering of human beings, that indifference to evil is worse than evil itself, that in a free society, some are guilty, but all are responsible."

Marching from Selma to Montgomery, Heschel said, "I felt like my legs were praying."

The legwork can be daunting, but if we do not imbue our sweat with the nobility of believing we can make a difference, we risk indifference.

Heschel:

"I would say about individuals, an individual dies when he ceases to be surprised. I am surprised every morning when I see the sunshine again. When I see an act of evil, I'm not accommodated. I don't accommodate myself to the violence that goes on everywhere; I'm still surprised. That's why I'm against it, why I can hope against it. We must learn how to be surprised. Not to adjust ourselves. I am the most maladjusted person in society."

Poverty. Violence. The achievement gap. Racism. Teen pregnancy. Drug abuse. Are you surprised?

If you want to wake up surprised every day, consider taking action. Camp Fire Minnesota is hiring and we are looking for people who want to make a difference in a kid's life.

Job description can be found here. Please share with your community.

The day is short and the work is great.

29 April 2016

Lions' Teeth


Dandelions are suddenly everywhere!

Lining medians, popping out of cracks in the sidewalk, marching across suburban lawns...they are also carpeting apple orchard meadows, bucolic pastures and even mountainsides.


Weed? European interloper? Purists of all stripes abhor the humble "dent de lion" or teeth of the lion, so named for the tooth-y serrations of the plant's leaves. Perhaps the dent de lion should have been called the "criniere de lion," or lion's mane," for it's cheerful halo of yellow, so much like a cartoon lion's visage. 


Whatever you call it, it is largely vilified as a weed, unless you are four-years-old. If you are very young, and that much closer to the ground, the dandelion is one of the most accessible delights of spring.You can pick fistfuls of them forever. 


The stem produces a perplexing milky sap.The smell is nearly synonymous with the taste-- pungent, sharp, bitter but also compelling. Yes, kids always taste some part of the dandelion. The shaggy petals magnetize the eye with their color, which easily transfers to fingertips or chins. You can slide one behind your ear and become a princess. The stems of leggier lions can be tied together. You can adorn yourself with crowns and bracelets, or craft chains to bind your enemies-- if only temporarily. You can smash dandelions with rocks and grind them to paste. You can stick your thumb under the flower and shout, "Momma had a baby and her head popped off!" and flick the "head" under your friend's nose. You can watch ants climb in and out of the petals, so black against the dazzle of yellow. Yellow dandelions in green grass against blue sky-- this is a springtime poem for the soul.


Children live in the present with dandelions. If nothing else, their relationship is a lesson for the jaded adult:  pay attention, the world is right here, in your hand.


If this is not enough to make you put away your weed killer, consider a few compelling assets of our ubiquitous yellow friend:
  • excellent food source for bees and other pollinators
  • attract pollinators to the neighborhood, helping propagate your fruits and veggies
  • ready food source for small mammals like "whistle pigs" (don't you love that name?)
  • epicurean food source for humans:  young dandelion greens make a haute salad
  • healthy food source for humans:  vitamins A, B, C, D, Iron, Zinc and Potassium
  • antioxidant, anti-inflammatory, diuretic, lowers blood sugar and pressure, reduces cholestreral
  • roots can be dried and ground to make a drink like coffee
  • flavorful base for easy, delicate spring time jam (lovely with butter on a warm baguette)
  • ditto for simple syrup (very fine on vanilla ice cream & creative addition to adult beverage)
  • ditto for wine (my Dad used to make dandelion wine, and my granny found if very fine)
  • that milky latex in the stem can be used as a mosquito repellent!



If you want to celebrate spring with a romp and harvest, look before you leap. Do not harvest dandelions from lawns that have been treated with chemicals. And when you harvest, leave a few for our animal and insect friends.



A neighborhood dandelion safari with young friends is apt to please:
  • Bring along some white paper and try "drawing" with dandelion heads. 
  • Make crowns and chains. 
  • Notice what happens to the picked flowers. 
  • Dissect the dandelion and discover the waiting secret of the seeds. 
  • Uproot a dandelion and admire the tenacious tap.
  • Taste the dandelion and enjoy watching kids gag and make faces.
  • All of these activities will wake you up to spring, and life.

If you are an adult travelling solo, take a moment to observe this humble weed. Admire the will to grow anywhere, the fine-tuning of evolution and opportunity. Notice who visits and when they do. What happens when the sun goes down? Watch one flower today, tomorrow and the next day. Smell it, taste it, touch it. Stick it in your pocket. You'll forget about it. But there will be more tomorrow.


Dandelion Simple Syrup

Harvest 20 dandelions
Discard stems, save leaves for salad, put flowers in a pot with 1 cup of water
Add 1 cup of sugar
Bring to boil and simmer for 10 minutes
Remove dandelion heads with slotted spoon
Keep simmering until sugar and water thicken to syrup of desired consistency
Pour over vanilla ice cream

*or pour syrup over ice, add shot of clear spirits, fill with club soda and garnish with fresh blossom.






21 April 2016

Who Was Charles Whitman?



Charles Whitman was a boy who wasn't allowed to play.

No rough and tumble. No unstructured, unsupervised experimentation, risk or joy. No opportunity to parallel or collaboratively play with his peers, to test wills, to challenge himself or his peers physically, to play act violence, make mistakes, sustain eye contact, read body language or use his body to enact his imagination.

"On August 1, 1966, Charles Whitman climbed to the top of the University of Texas tower with three rifles, two pistols, and a sawed-off shotgun. The 25-year-old architectural engineering major and ex-Marine--who had previously complained of searing headaches and depression--had already murdered his mother, Margaret, and his wife, Kathy, earlier that morning...Hundreds of students, professors, tourists, and store clerks witnessed the 96-minute killing spree as they crouched behind trees, hid under desks, took cover in stairwells, or, if they had been hit, played dead...At the time there was no precedent for such a tragedy. Whitman introduced the nation to the idea of mass murder in a public space."
--Texas Monthly

Texas and the nation were shocked into action and Doctor Stuart Brown was ordered to assemble a team to figure out why or how Whitman had become a mass murderer. 

Today, Brown is the President of the National Institute for Play and the author of Play:  How it Shapes the Brain, Opens the Imagination, and Invigorates the Soul. His research on the causes of extreme violence began with Charles Whitman and what he and others discovered over subsequent decades reveals just how central play is to healthy human development, and healthy societies.



"...for a very intense period of time, in addition to doing very detailed toxicologic studies of his body, we retrieved as much information as possible from his prenatal area all the way up to the last hours before he died...one of the major conclusions, which struck me and has certainly stuck with me since, was that remarkably systematic suppression of any free play--which was largely the result of his father's overbearing and intense personality--prevented Charles Whitman from engaging in normal play at virtually any area of his life, including his early infancy."
--Stuart Brown, On Being interview







Brown and his team assumed that this finding was an aberration, so after securing funding they embarked on more research:

"...in the prison system in Texas, a team of us then studied all the young murderers whose crime was essentially homicide without their being career criminals..and we did an in-depth study of them, their families, and compared them to as well-matched a control and comparison population as we could. And, lo and behold, we discovered that the majority of them--in fact 90% level--had really bizarre, absent, deficient, seriously deviant play histories."




Play, it turns out, is not a frill, it is an imperative. We're not the only species who engage in it. Play research extends across all human societies and the animal kingdom, across all kinds of scientific disciplines:  neurology, sociology, psychology, psychiatry, biology and more. Jane Goodall and Stuart Brown and friends and colleagues-- Goodall's immersion in the play of chimps intersects with Brown's human research.




Another friend of Brown's, bear researcher, Bob Fagan says this:  "In a world continuously presenting unique challenges and ambiguity, play prepares them for an evolving planet."




Findings across this collective research and these disciplines reveal the major implications of play in human development.



Brown:  "...when you see animals who are deprived of [play], they are fixed and rigid in their responses to complex stimuli. They don't have a repertoire of choices that are as broad as their intelligence should allow them to have. And they don't seek out novelty and newness, which is part of an essential aspect of play, both in animals and humans."







Brown and his colleagues recognize the role of play in human evolution. If play teaches us how to respond to change, then we are more adaptable, increasing our chances of survival.

Brown:  "...for the last 200,000 years or so, our capacity as a species to adapt...appears to me to be related significantly to our capacity and, as developing creatures, to play. And then if you look more closely at the human being, you find that the human being really is designed biologically to play throughout the life cycle...when one really doesn't play at all or very little in adulthood, there are consequences:  rigidities, depression, lack of ability, no irony-- you know, things that are pretty important, that enable us to cope in a world of many demands."






So,what are the implications for youth development? Or rather, what about play isn't imperative to youth development?







Our culture places a pretty heavy emphasis on productivity and purpose. Play has a purpose, clearly, if you look a this research, but play is mostly considered a frill.  Here is an Oxford Dictionary definition, "to engage in activity or enjoyment and recreation rather than a serious or practical purpose."



Recess is disappearing and most stuff that passes as play is highly structured and hovered over by well-meaning, but worried parents. We want our kids to succeed and we want them to be safe. Turns out truly unstructured play IS key to healthy human development:

physical health
mental health
body regulation
stress mitigation
risk-taking
effectiveness on the job
creativity
imagination
professional innovation
healthy communication
healthy relationships
coping skills and alternatives to violence
promotion of peace and harmony







Parents, caregivers, teachers, mentors and youth advocates need to prioritize play-- for happier more successful individuals, and a safer society.


Brown and his colleagues agree that play should be an imperative for each of us, young or old, every day. Play takes many shapes and forms. To understand the role of play in young lives, we can reclaim it in our own.





How do you play? Here are some activities you might recognize, but play is personal:

hiking or walking
tickling your kid
telling jokes or stories
happy hour with a friend
swimming
cycling
reading
building a snowman
daydreaming
running with the bulls
dancing
listening to or playing music
yoga or meditation
writing
drawing


What puts you "outside of time," as Dr. Brown says, and frees you?