Being outside in nature is not for everyone, but with warmer temperatures ahead, now is the time to consider the mental and physical benefits of reconnecting with the earth.
Using your senses to enjoy the colorful new beginnings while reaping the healing benefits of Forest Bathing, or Shinrin-yoku, as it’s called in Japan, is an experience worth exploring.
Shinrin-yoku is based on research showing that the more individuals connect with nature, the more significant their brain changes and responses are.
Forest Bathing has been found to reduce stress, improve concentration, and lower blood pressure.
This can be done in a group, with a partner, or with a friend. However, talking should be minimal to allow the mind to relax and disconnect. I need to be certified to be a guide, but I would like to share my experience and simple ways to enjoy the benefits of forest bathing.
I invite you to choose a wooded area that resembles a forest as much as possible – a local park, garden, or a secluded section in your backyard.
If you’re in a wooded area, always familiarize yourself with the plants growing along the path. Make sure you can identify any poison ivy or oak that may be around. Before heading out, it’s always a good idea to bring a water bottle and a towel to throw on the ground.
When you’re ready to begin, ground your feet and close your eyes. Take a few deep, long, drawn-out breaths.
With each exhale, allow yourself to remove all worries and stressful thoughts from your mind while focusing only on your surroundings.
Then, open your eyes and begin strolling quietly through a forest-like area where you feel safe and free from outside distractions. Take this time to stop your mind from racing with thoughts and worries and allow it to wander and explore.
Observe the shapes and sizes of the trees along your path. Notice the different tree branches and their leaves. Tune into the various bird sounds and how they interact. You may hear chirps, quacks, whistles, and cries or new ones you’ve never heard.
Take a deep breath and savor the scents around you. You might smell the sweet aroma of honeysuckle, gardenias, roses, or pine.
When you’re ready to sit, find a comfortable, quiet place where you feel safe. It could be on a bench, by a lake, or under a tree.
Close your eyes and sit quietly for a few moments. Take a few slow, deep breaths, inhaling and exhaling away any leftover thoughts that worry you.
Notice if you smell new scents from other flowers or different bird calls. Listen for the sounds of fluttering tree branches or rustling from the wind.
Could you take a moment to feel the breeze? Is it touching your hair and shoulders, or is it still?
Use your sense of touch. Open your eyes and pick up whichever rocks and twigs from the ground appeal to you. Spend a few minutes picking up various things from the Earth. Feel their different textures: smooth, bumpy, rocky, powdery, etc.
When you’re ready to end your walk, look around and find a tree that calls your attention.
Take a few minutes to stand before it, observing its size and shape. If you feel comfortable, get closer to the tree and place your hands on its trunk for a few minutes as if you’re saying goodbye for now.
Before leaving the wooded area, it’s helpful to reflect on your forest bathing experience and emotions. Only allow new thoughts to enter your mind.
You will notice a sense of calm and a clearer mind even after your first forest bathing walk.
In the same way, a mini-vacation gives you a fresh perspective on a current situation and reduces your stress; the same effects will happen after spending some quiet time connecting with the Earth.
This has been my personal experience every time. I leave refreshed, more relaxed, and with clearer thoughts.
After your first forest bathing walk, you can also write in a journal about your experiences, new thoughts, and perspectives.
There are many ways to experience Shinrin-yoku or Forest Bathing each expanding on the previous experience. But the first step begins with a mindful walk and a willingness to appreciate nature’s healing benefits.