What is Forest Bathing?
For some, the term Forest Bathing might conjure up images of swimming in rivers or lakes surrounded by trees. For others, it might sound like a form of nude hiking that ends with the person taking a bath in a pond or river in the middle of the woods. While these might be fun activities, we're talking about the Japanese practice called Shinrin-Yoku or Forest Bathing.
Forest Bathing Background
In English, Shinrin-Yoku translates to "Forest Air Bathing." For the Japanese, Forest Bathing asks the participant to experience the forest air similarly to how they would observe water. The forest air moves in currents like the ocean and rivers; it flows in waves; you can see the currents in the patterns of clouds floating in the sky or by feeling the wind in your hair or the movement in leaves and grasses. The forest air is alive. This living ecosystem is full of insects and birds and carries pollen, seeds, soil, and fungal spores from place to place. Sound travels through the air shaping itself in layered patterns to be heard by the receiver. Forest Bathing is a way to experience the sensations of nature, practice being present, and remember not to rush things that move at their own pace. Through Forest Bathing, your senses are awakened and you can see the world through an open heart.
Forest Bathing as Self-Care
Forest Bathing is a practice that belongs in each person's self-care toolbox. It is also a powerful path of activism for those called to help heal the broken relationships between people and the natural world. As stated so beautifully by author and founder of the Association of Nature and Forest Therapy, M. Amos Clifford, "Healing of people and forests happens together, or not at all." Like many practices Forest Bathing is easy to begin, but like many self-care tools, there are layers of learning and complexity that reward us when we make it a regular part of our lives.
Guidelines for Forest Bathing
We work with the Forest as our partner when we are Forest Bathing.
A key saying in Forest Bathing is, "the Forest has my back."
Set an intention before you begin your Forest Bathing walk.
Forest Bathing is not the same as hiking.
The destination in Forest Bathing is "Here," not "There."
Start with three deep breathes – focusing on deep inhale and deep, long exhales.
How much time is needed to experience well-being from Forest Bathing? According to a study in Scientific Reports, the magic number is 120 minutes. Ideally, your walks will last between 2 and 4 hours. This allows time for the mind and body to slow down and become relaxed.
Take a walk in a forested environment with streams, lakes, and meadows with little intrusion from human-made sounds like traffic and construction.
The trail should be accessible and easy to walk on
Go unplugged, without technology and barriers between your senses.
The pace is slow.
The focus is on connection and relationships.
Focus on using your five senses as you walk.
Let yourself be guided by invitations rather than by accomplishing exercise.
Work with the Forest as your partner rather than as a setting for an activity.
Minimize efforts to achieve anything.
Your primary goal is not to get a workout. If you find yourself "working out," just pause for a moment of stillness, then proceed slowly.
Trust that when you skillfully open yourself to the Forest, it will work with you in a positive way.
Get out in the Forest,
Jenny