GUIDEPOSTS
Mindfulness on the Blackwater
Coastal Warriors: Fall Cohort Trip One
Madison Cantrell
September 9, 2025
Our first trip of the Fall 2025 cohort was to Huger Creek – a blackwater tidal creek along the east branch of the Cooper River. From the beginning, it felt like we were stepping into a quiet sanctuary. We were greeted by the sunlight dancing along the surface of the amber water. The air was crisp and still, broken only by the calls of White-eyed Vireos, Northern Parulas, Downy Woodpeckers, and Carolina Wrens. The swamp hyacinth moved with the ripples from our paddles and its purple flowers yielded a sharp contrast from the greens and browns of the cedars, oaks, and pines that towered overhead. It was here, in this seemingly timeless place, that the Coastal Warriors gathered to explore what it means to be mindful and fully present.
Led by Dr. Elizabeth Santa Ana, Ralph H. Johnson VA’s Staff Psychologist, we settled into the grassy patch that bordered the creek bed and began our mindfulness practice following a 2-hour paddle. Through a guided body scan, we practiced awareness of our bodies – from the crown of our heads to the tips of our toes – offering attention and gratitude to places we often neglect. We breathed into the present moment and grounded our feet to the earth. 5 things you can see, 4 things you can hear, 3 things you can feel, 2 things you can smell, 1 deep breath. We explored how we can practice mindfulness in everyday:
- Brushing your teeth: Notice the texture of the brush, taste of the toothpaste, sound of brushing, feel of your feet on the floor.
- Walking the dog: Feel each step, notice your dog’s behavior, the smells, the breeze, the sunlight.
- Eating a strawberry: Observe the color, texture, smell, and taste. Eat slowly, noticing every bite.
- Looking out a window: Watch the trees move, clouds shift, or birds fly by. No need to think. Just observe. These mini-moments are powerful anchors to the present.
Dr. Santa Ana ended the lesson by saying, “These mini-moments are powerful anchors to the present. Even just a few moments of mindfulness takes back your control of your peace and mental health. Mindfulness prevents racing thoughts and doesn’t allow you to be enmeshed with your thoughts. Each moment you return your focus is a victory and a step toward mental strength and peace. You’ve done hard things. This is just another powerful tool for everyday life.”
As the day came to a close, we put the kayaks onto the trailer and the gear was stowed. Even then, mindfulness stayed with us. For the Coastal Warriors, this is another tool in their tool kit to not only build resilience, but also enhance gratitude for everything we have in this moment.
