In our fast-paced, technology-driven world, finding solace and rejuvenation can be a challenge. We often seek refuge in artificial environments, forgetting the incredible healing powers nature has to offer.
Before COVID-19, I had started to practice meditation with a community group. This practice has become invaluable in helping me navigate the different challenges that I faced during the pandemic, as well as now in everyday life. Once on the other side of the pandemic, I started to look for things to do with a group but outside. I had recently discovered a nature preserve not too far from me, which is where I discovered forest bathing. Forest bathing, also known as shinrin-yoku, is an ancient Japanese tradition. Forest bathing is a whole other level of meditation, at least for me.
What Is Forest Bathing?
Forest bathing is an invitation to slow down and connect with the natural world surrounding us. It allows us to escape the confines of our daily routines and find respite in the serenity of a forest or natural setting. You can do it alone or with a group. I have done it, with a group led by a Certified Nature & Forest Therapy Guide, 1:1 with a Certified Nature & Forest Therapy Guide, and on my own. A forest bathing session with a group is usually around an hour and a half to two hours. I personally would recommend going with a group led by a guide if doing this for the first time. I suggest the group with a guide for a first-time experience since the guide will give a good foundation on how to forest bathe, and they will know the location and which trail to take. Every guide has their own style, though most start by leading the group through a meditation. The next step is a silent and observant walk through a wooded area. Next, you will stop in an area where they will give you invitations that assist you with immersing yourself in nature. For example, one invitation I was given was to go to a spot that I was drawn to, lie down, and stare at the sky for 10 minutes. Then you come back as a group and have the option of sharing what you observe, which is one of my favorite parts! It’s another layer of immersion and interesting to hear what others noticed.
One thing that never ceases to amaze me is how good I feel after a forest bathing session and that this good feeling lasts for days. The therapeutic benefits of forest bathing extend far beyond the superficial. Studies have shown that spending time in nature, specifically in forests, has a remarkable ability to reduce stress levels. The sights and sounds of the forest help to lower cortisol while promoting the production of endorphins. Forest bathing creates a calming atmosphere that can alleviate anxiety, enhance relaxation, and restore our mental balance.
The forest is teeming with beneficial phytoncides, airborne chemicals released by plants and trees. Breathing in these natural compounds during a forest bathing session may bolster our immune system. Phytoncides have been found to enhance the activity of natural killer cells. Regular forest bathing may contribute to a stronger immune response, reducing the risk of illness and improving overall health.
Today’s world is a constant stream of stimuli, leading to mental fatigue and decreased cognitive function. Forest bathing provides a much-needed respite from this sensory overload, allowing our minds to enter a state of tranquility and restoration. Research suggests that spending time in nature, particularly in forests, can improve focus, enhance creativity, and increase our capacity to solve problems. It’s a natural cognitive boost that can enhance our productivity and overall mental well-being.
Engaging in forest bathing not only benefits our minds but also has a positive impact on our physical health. Walking in the forest promotes physical activity, which is crucial for cardiovascular health, weight management, and overall fitness. The fresh air and clean environment of the forest contribute to better respiratory health, while exposure to sunlight helps our bodies produce vitamin D, essential for bone health and immune system functioning. Forest bathing offers a holistic approach to wellness by addressing both the physical and mental aspects of our well-being.
In a world that often pushes us towards a frenetic pace of life, forest bathing stands as a serene antidote. It reminds us of our innate connection with nature and the profound healing power it holds. By simply immersing ourselves in the beauty of the forest, we may experience a multitude of benefits: stress reduction, improved immune function, enhanced cognitive abilities, and better physical health. So, let us embrace this ancient practice and unlock the treasures that lie within the depths of the forest. Take a step back, breathe in the scents of the earth, and allow the forest to embrace you in its healing embrace.
Here are some additional references on forest bathing you may like to explore:
● Articles:
○ https://www.fs.usda.gov/inside-fs/out-and-about/walk-woods-wellness-health-benefits-forests
○ https://pubmed.ncbi.nlm.nih.gov/20074458/
○ https://www.health.harvard.edu/blog/can-forest-therapy-enhance-health-and-well-being-2020052919948
○ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7237266/
● Books:
○ Among Trees: A Guided Journal for Forest Bathing
○ Forest Bathing: How Trees Can Help You Find Health and Happiness
by Dr. Qing Li