Get Sleepy: Sleep meditation and stories - A Peaceful Foraging Walk

Starting point is 00:00:00 Welcome to Get Sleepy, where we listen, we relax and we get sleepy. I'm your host Tom, thank you for tuning in. Alexandra wrote tonight's story which I'll be reading. Will enjoy a relaxing walk in the Italian countryside, foraging for edible plants. It's a chance to enjoy the beauty and bounty of nature. Before we begin, I'd like to thank Canva for Teams for sponsoring the show. Creating great visual content is an essential part of what we do at Get Sleepy. From our logo to our episode images and beyond, it all plays a part in maintaining our

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Starting point is 00:01:55 when you go to Canva.me slash get sleepy. That's c-a-n-v-a.D-M-E-S-GET-SLEEPY for a free 45-day extended trial. Canver-DOT-ME-S-GET-SLEEPY. If you're enjoying the show and would like to hear even more episodes, the best place to listen is on our supporters' feed, Get Sleepy Premium. Everything is completely ad-free. You get access to our entire catalogue of over 500 full-length episodes, and you'll receive a brand new bonus episode every single week. And this week we have two premium exclusives. Tomorrow we'll follow up an earlier story about a lady named Cassie who enjoys a simple evening at home

Starting point is 00:02:53 preparing a special dinner and relaxing on her balcony. Then on Friday we'll be releasing a stitched version of our two stories with Cassie, meaning premium listeners will have an extra long episode to drift off to. You get a 7 day free trial when you first sign up, and don't forget, you can give the subscription to Get Sleepy Premium, which I think is a really thoughtful and kind thing to do. Just go to getsleepy.com slash support, or follow the link in the show notes for all the information you need.

Starting point is 00:03:36 Thanks everyone. It's nearly time for our story now, so let's spend a moment unwinding and settling down. Make yourself comfortable in bed, and when everything's just right, close your eyes and breathe in deeply. Breathe in, and out. As you fill your body relax and your mind settle. Imagine this. It's a warm sunny day and you're standing in a field of tall grass. Looking up, you notice that the sky is a bright, radiant blue. There is a single white cloud drifting above you.

Starting point is 00:05:14 It's small and kite-shaped, moving slowly through the blue. The cloud seems to glow with a pearly light of its own, shining at the edges. As you watch, you're filled with a sense of deep peace. with a sense of deep peace. With the cloud moving so slowly, so calmly, you feel your own breathing slow down to match. For a moment, as you gaze upwards, you are at one with the cloud. And then it passes, moving further and further away. It's floating in the direction of distant fields and woodland. Now it's time for you to move on too. Let's begin our story,

Starting point is 00:06:50 which starts right here, in this field. On this beautiful morning in Aarie, June, you've come to explore the countryside. This part of Central Italy, not far from Rome, is full of natural beauty. It's a land of lush fields, hills and volcanic lakes. And there's more to the countryside than meets the eye. As well as the many farms and vineyards, there are woods full of edible treasures. But you have to know where to look. As you walk through the field, you're accompanied by a local guide. Sonia is a cheerful, talkative woman in her 60s who carries a large wicker basket over her arm. Like you, she is dressed in light, comfortable clothes and wearing sturdy shoes.

Starting point is 00:08:36 Trotting beside Sonia is her blackened white dog, a spaniel named Lola. Together the three of you walk slowly through the long grass, which is dotted with bright red poppies and other wild flowers. You can feel the sun gently warming the back of your neck, as well as a cool pleasant breeze. It's going to be a hot day, but right now, mid-morning, the temperature is perfect. The gradual transition from spring to summer is such a lovely time of the year. The days become warmer, but they're still fresh. And the coming of the new season brings a subtle change in atmosphere, as well as the rich sense of new flowers in bloom. You can appreciate these changes in the city too, but they seem even more special out here immersed in nature.

Starting point is 00:10:14 It's so quiet and peaceful. This part of the countryside has remained almost untouched. There are no cars, buildings or even other people. It's pure nature. The only sounds are the melodic bird song in the background. The only sounds are the melodic bird song in the background. And if you listen closely, the low bass of insects. The sound of your footsteps is muffled by the soft earth and surrounding grass. It almost fills us though, you're a silent, invisible presence, passing through without disturbing nature. You're happy to be here with Sonia, who knows the area well. She clearly has a deep respect for nature and a knowledge of many of the plants that grow here. During your walk she often draws your attention to things you might have easily missed. She points out a particular

Starting point is 00:11:49 butterfly or a plant that can be identified by the distinctive shape of its leaves. Sonia explains that she has always been observant ever since she was a child. She enjoys looking closely at things and appreciating aspects of nature that others take for granted. Many of the plants you are going to see today are often called weeds. But as Sonia points out, there is nothing wrong with them. The term weed is used for plants that are unwanted, growing in the wrong place in the garden. Out here in the fields, there's no such thing as a weed. Besides, every plant has its uses. This is something that the people in the area have known for generations. There's a long history of foraging, picking wild plants and using them for cooking or for medicine. It was often women who went out into the woods and fields. They would spend

Starting point is 00:13:32 long days gathering plants such as chickery, asparagus, nettles or mushrooms. or mushrooms. The food they harvested would be sold to local restaurants or markets and used at home to prepare delicious healthy meals. Sonja recalls family members coming home with bags overflowing with leaves. For them, foraging was work. But for Sonia, it's a passion. Now that she's retired, she enjoys roaming the countryside, looking for anything she can pick and cook. And every now and then, she does foraging tours with curious visitors. She loves sharing her knowledge, and she wants to make sure that this understanding and appreciation

Starting point is 00:14:50 of local plants is passed on. It's like a local dialect, she says. Over time fewer and fewer people speak the language and the shared knowledge is lost. It would be a shame if that were to happen with plants and flowers. It's much easier to learn how to forage than to pick up a new language. But even so, it's a little more complex than you might think. You have to know exactly what to look for and where and in which season. Some of the plants are hidden from view surrounded by tall grass or obscured by dense vegetation. And many of the plants look confusingly similar to one another. That's the case with the first plant you find in a shady wooded area.

Starting point is 00:16:18 Sonia points out two patches of leafy plants which are almost hidden by the grass. To your eyes, the plants look identical. They have long dark green leaves and look like a cross between spinach and rocket or a rugula. anich and rocket or a rugola. Sonia picks some of the leaves to the right and explains that this one is the edible plant. It's wild chickery or jigoria in Italian. Soon it will flower and it will be easier to recognize as it has gorgeous bright blue petals. But even now without the, there are ways to identify jikery. One telltale sign is the shape of the leaves. They are pointed, resembling serrated arrowheads. Another clue is the arrangement of the leaves near the soil in rosette formation. The chickery leaves spread out like a star.

Starting point is 00:17:58 As she bends down to help Sonja pick the leaves, She tells you more about the plant. It has a strong, bitter taste and is full of fibre and vitamins. In this part of Italy, Chikari is soft and cooked and then fried with oil, garlic and chili. In the winter, another kind of chickery is used in a crisp, delicious salad known as Derele. The leaves are soaked in cold water and then covered with a dressing made from oil, vinegar, garlic and anchovies. It's an acquired taste, but in this region it's a popular side dish that goes with just about everything. You ask Sonia what she plans to make with these particular leaves. With a laugh, she explains that these are just a souvenir from your walk. Like spinach, it takes huge quantities of chickery to make anything.

Starting point is 00:19:35 Even so, it feels good to pick the leaves, feeling the sight rough texture between your fingers. You like knowing that this plant has so much potential, and that you're taking part in a kind of tradition. For centuries, people have been foraging for chikari in the countryside, just as you are now. Lola also shows an interest in the plants, sniffing everything enthusiastically. She can't help with this kind of foraging, but with her keen sense of smell she could hunt for truffles. One day she might be trained. But for now, Sonja is happy just to have her company as the dog bounds through the grass, tail wagging.

Starting point is 00:20:53 A little further ahead, Sonja spots another plant, growing in the shade of an oak tree are long thin shoots of asparagus. These are easier to recognize as they're so distinctive. They look like delicate green spears with feathery tips. You're surprised by just how long the stalks are. Some are more than a meter in length. When they sway in the breeze, they make you think of strands of kelp underwater. There are moments when this secluded grove reminds you of being in the sea. The vegetation and long grass are like plants on seabed, and the sunlight that filters through the leaves above has a dreamy underwater quality. The atmosphere is so tranquil that you find yourself moving slowly, picking the asparagus one strand at a time, then placing it in Sonya's basket. You take your time trying to gather as much as possible.

Starting point is 00:22:48 Unlike the Chickory, Sonja plans to use the Asparagus in her cooking. She'll use some of it for a creamy pasta dish with a dash of white wine and parmesan sprinkled on top. But her favourite way to cook asparagus is enough retata, an egg dish similar to an omelette. It's so quick and easy to make and it brings back happy memories of family meals and picnics. A grandmother made the most delicious retata. Each slice was bursting with flavor and Sonja found it hard to limit herself to just one piece. As Sonja talks, you find yourself getting hungry. Then, as if reading your mind, Sonia tells you that there's not long to go till lunch. Afterwards, she'll take you to her house where you'll enjoy a traditional

Starting point is 00:24:21 meal made from a foraged ingredients. Walking a little further, you soon come across clusters of borage, also known as star flower. The first thing that catches your attention is the flower itself. The central part resembles a red starfish surrounded by vibrant lilac petals shaped like triangles. But the stem and leaves are also unusual as they are covered in soft white bristles, almost like a layer of fur. Each flower seems to droop, bowing its head. While the Asparagus shoots stood tall and proud, the borrige looks shy by comparison. The flowers are so beautiful that you're almost reluctant to pet them. But Sonia encourages you to go ahead.

Starting point is 00:25:53 At this time of year, they are everywhere, and these ones will be put to good use. Sonia will give some of the leaves and flowers to her sister who likes to make barrage tea. It has an unusual taste, a little like cucumber, but her sister drinks it not for the flavour, but for its calming, healing properties. Borage has been used in drinks and medicines since ancient times. It's believed to have all kinds of health benefits, from soothing skin to brightening moods. Sonia is more interested in cooking. She wants to try making some fresh ravioli filled with cheese and orange leaves. The flowers are edible too, so she'll sprinkle a few on top as decoration. She likes the idea of making something that not only tastes good, but looks beautiful. After gathering some of the flowers and leaves, you walk on deeper into the woodland.

Starting point is 00:27:45 Lola seems happy to lead the way, bounding ahead. The winding trail soon opens out into a sunny clearing encircled by trees with little white flowers. Sonia is just as surprised and delighted as you are. She'd intended to take another path and she'd completely forgotten about this part of the woods. Bending down to Stroke Lola, she thanks her for being such a good guide. Lola has brought you to an area filled with elder trees. Each one blooms with clusters of tiny, cream-colored flowers.

Starting point is 00:28:52 They resemble little white trees, springing out of the green leaves. In the rays of the sun, some of the flowers almost seem to glow, a bright radiant white. Sonja takes out a pair of pruning shears and cuts one of the little bunches of elder flower. Then she hands the flowers to you and asks what you think of the smell. Inhaling deeply, you notice a rich floral scent mixed with an almost citrusy aroma. It's the smell of summer. Sonia takes a sniff and agrees with you. When the elder flower smells like this, it means it's perfect for harvesting. As you take it in turns to cut the flowers, you ask Sonja what she intends to do with them. You imagine she'll make a syrup and use it as a cordial or cocktail or perhaps a dessert. Sonia smiles.

Starting point is 00:30:38 You'll find out later, she says. It will be a surprise. Once you've finished gathering the elder flower, you cross the clearing and follow another trail. Along the way, Sonia points out other plants and flowers, including some nettles which she says are edible. Nature has so much to give, she here, searching every bush and grove. But it's time to move on as lunch awaits. And as much as you're enjoying the walk, you're looking forward to sitting down, resting, and of course, eating.

Starting point is 00:31:55 When you come out of the woodland, you can hardly believe your eyes. In front of you, in the middle of the greenery, is a bright patch of blue. It's a lake. The still surface is like a mirror reflecting the sky and the glittering sunshine. You knew that there was a lake somewhere near here, but you weren't expecting it to appear out of nowhere like something from a dream. The intense shimmer of the water gives it an unreal quality, like a vision. But as you walk towards it, meandering through the tall grass, it becomes clear that the lake is not just a figment of your imagination. It's really there, a vast, still pool surrounded by trees and gently sloping hills. and gently sloping hills. Sonia tells you that this is a volcanic lake.

Starting point is 00:33:33 It was formed thousands of years ago when a volcano collapsed during an eruption. option. Over time it filled with water forming a lake. Some volcanic lakes become tourist attractions and popular swimming spots. But this particular lake has remained virtually untouched. It feels like a wild, timeless place. At first, the lake seems to be just as silent as the woodland. The only sound is the quiet chirping of the birds. But as you walk through the field close to the lake, you hear the soft splashing sound. Then passing through a thicket of trees, a fisherman comes into view. He's sitting comfortably in a chair. His fishing rod extending out into the lake. sending out into the lake. Although you can't see his face clearly from here, you can imagine his expression, a look of calm contentment.

Starting point is 00:35:20 He's alone in this beautiful paradise, basking in the warmth of the sun, and savoring the cool breeze from the lake. Sonya whispers to you. She thinks she recognizes the fisherman, but she doesn't want to disturb him. You walk on, leaving him to enjoy his quiet, tranquil morning by the lake. There's not much further to go now. Sonia leads you up a sloping path through another wooded area. Here she points out some more edible plants. Some eye-catching flowers, while others are ordinary looking plants, camouflaged in the grass. Sonia is amazingly observant, able to pick out edible treasures, even in the most unlikely of places. You notice everything with interest, but this time you don't stop to pick any

Starting point is 00:36:53 plants. You're feeling a little tired and hungry and you're keen to get to Sonia's house. She says it's close by, but it's hard to imagine anyone living in such a remote part of the countryside. There don't seem to be any roads nearby, don't seem to be any roads nearby and you haven't seen a single building or any people apart from the fishermen. You continue on up a hill that gradually becomes steeper. When you reach the top, you take a bottle from your bag and drink some water. In this moment, it feels like there's nothing better in the world. the world. Just a few refreshing sips are enough to fill you with a new energy. After a sigh of satisfaction, you tell Sonja that you are ready to walk on. But there's no need to walk any further. Just a few more steps bring you to a gate half hidden by the trees. Sonia unlocks it and welcomes you to her garden. Coming out of the shade, you find yourself on a large stretch of grass, bordered by flower bands, bushes, and the occasional tree.

Starting point is 00:39:00 The grass has been cut recently, and the garden is clearly looked after. But it also feels relaxed and natural as though most things have been left to grow without interference. It's like a tamed wilderness. Sonia walks ahead and backens you to join her. From the far edge of the garden there's the most spectacular view. You can see the lake in its entirety. A smooth, glassy surface shaped like a perfect oval. on all sides by dense layers of greenery and small, softly rounded hills. This edge of the garden is lined with bushes of beautiful red flowers. They create a natural border for the lake view, framing it perfectly. You're tempted to take a photo, but own eyes first, appreciating every detail.

Starting point is 00:40:55 Your gaze drifts from the serene waters of the lake to the distant hills. In some parts they are dappled in darker patches of green as they covered by the shadows of the clouds above. And then you look up at the sky itself, a celestial shade of as you. Afterwards, somehow you feel satiated. It's like the sensation you had earlier, drinking the water until your thirst was quenched. Experiencing this kind of natural beauty fulfills a need you didn't even know you had. hat. Next, Sonja invites you to sit down at a picnic table in the shade. There's a wonderful view of the lake from here too. It feels so good to finally sit down. As you make yourself comfortable on the bench and pour yourself a glass of water, Sonja tells you a little about the house. She doesn't live here, but it's shared by everyone in her family.

Starting point is 00:42:51 They often use it for parties and family gatherings. All they take it in turns to stay here at the weekend whenever they need some peace and quiet. Although the house isn't hers alone, Sonja is the person who uses it the most. She comes here all the time, sometimes joined by her husband and children, and always accompanied by Lola. As Lola is a young and energetic dog, it's good for her to have all this space where she can run around. But right now, after the long walk, Lola seems ready to rest as well.

Starting point is 00:43:58 She sits patiently beside the table, looking expectantly at Sonja. It seems that Lola is also looking forward to the meal. You remain sitting here while Sonja moves between the garden and the house, often followed by Lola. Rather than cook from scratch, Sonia is serving some food she's prepared earlier. You offer to help her, but she shakes her head and tells you to relax. You are a guest after all, and she enjoys being a host. It doesn't take long for Sonia to bring out all the food. But when she's done, every inch of space on the table is filled. The food is simple but delicious. There are fresh salads dressed with flavourful olive oil and cooked chickery with garlic and chili.

Starting point is 00:45:33 Of course there's an asparagus frittata which Sonja makes just like her grandmother used to. There are also some green olives, a selection of local cheeses and honey, and slices of crusty bread. At one point, Sonja goes back into the kitchen. You continue eating, wondering what she could be doing in there. There are already so many wonderful dishes. You doubt there's any space left on the table or in your stomach. But then Sonia returns with yet another plate and presents you with the final dish.

Starting point is 00:46:40 It's a pile of crispy, honey-colored leaves, as well as some strange formations that look like bouquets of little golden bubbles. Then you look closer and realise what they are. They are porridge leaves and elder flowers, lightly fried in a crispy batter. You take one of the fried flowers, holding it at the tip of the stem so your fingers don't get greasy. Then you take a bite, feeling the warm bubbles melt on your tongue. It's a subtle flavour but absolutely delicious. The layer of batter is remarkably thin, creating a light, salty coating around the flowers. The leaves have the same delicate consistency.

Starting point is 00:48:09 After this memorable meal, Sonja returns to the kitchen once more to make some coffee. She suggests you make yourself comfortable in the nearby lounger. It's been perfectly positioned so you can enjoy the view of the lake and feel the breeze. Sonja is right, you reflect as you sink into the lounger. Just like the meal, every aspect of the garden has been carefully considered to make the most of its natural qualities. There's nothing that could be improved. It's perfect, exactly as it is. Sonia will soon come back with the coffee, but there are no other plans for the day. You can stay here as the mong is you like, gazing at the lake and drifting into a state of deeper relaxation. It's been such a beautiful day, you think. And just moments later, you give your eyes and rest. ... ... ... I'm going to go to the next room. I'm going to go to the next room. I'm going to go to the next room.

Starting point is 00:51:26 I'm going to go to the next room. I'm going to go to the next room. I'm going to go to the next room. I'm going to go to the next room. I'm going to go to the next room. I'm going to go to the next room. I'm going to go to the next room. I'm going to go to the next room.

Starting point is 00:51:42 I'm going to go to the next room. I'm going to go to the next room. I'm going to go to the next room. you ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... you you

Get Sleepy: Sleep meditation and stories - A Peaceful Foraging Walk

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