Forest bathing
Forest bathing is simply walking slowly and mindfully through a forest or other green area to ease stress and other negative emotions. It involves walking slowly and paying close attention to the sights, sounds, smells, and textures around you. It is not a hike, but rather a way to slow down and connect deeply with the natural world.
Let's start with a Quick Quiz
People seem to know instinctively that spending time outdoors is a good thing. But, with our modern lifestyles, where we spend most of our time inside staring at screens, we’ve become detached from nature. Here’s a quick quiz to give you a rough idea of how connected you are to nature:
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Did you spend more than 3 hours outdoors this week?
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Did you spend more than 2 hours in nature this week?
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What local fruits are in season?
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Which local flowers are blooming now?
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Can you point to True North?
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What time is sunrise and sunset today?
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What phase is the moon in?
If you answered “no” to 5 or more questions it’s time for you to reconnect with nature
The benefits of spending time outdoors
The Physical Perks of Forest Bathing
Living with fibromyalgia can mean constant tension, fatigue, and a nervous system that rarely feels at ease. Gentle time in the forest may help calm that overstimulated system. The soft light, fresh air, and quiet surroundings encourage deeper breathing and relaxation, which can ease muscle tightness and lower stress hormones. While it’s not a cure, the forest can offer the body something it deeply needs — a safe space to soften.
The Mental Marvels of Forest Bathing
Forest bathing lifts your mood and sharpens your focus. Time among the trees boosts serotonin, reduces anxiety, and improves mental clarity. The forest’s quiet beauty also encourages mindfulness and a deeper connection to nature. When your mind feels scattered, the woods help bring it back to calm.
General guidelines for practicing forest bathing
Choose a Suitable Location: Select a natural area, such as a forest, woodland, park, or any green space with trees and vegetation. It's important that the location is away from the hustle and bustle of urban life.
Slow Down: Before entering the forest, take a moment to slow down and leave behind the stresses of daily life. Try to clear your mind and be present in the moment.
Engage Your Senses: As you walk through the forest, pay attention to your senses. Observe the colors, shapes, and patterns of the trees and plants. Listen to the sounds of birds, rustling leaves, and flowing water. Inhale the scents of the forest, and touch the natural elements around you.
Mindful Walking: Walk slowly and mindfully. Pay attention to each step you take and how your body moves. Feel the ground beneath your feet, and be aware of your breath.
Find a Resting Spot: After a while, find a quiet spot to sit or lie down. This could be beside a tree, near a stream, or anywhere that feels comfortable and serene. Take your time to relax and absorb the surroundings.
Nature Connection: Feel a sense of connection with nature. Try to develop a deep appreciation for the forest and the life it contains.
Stay Present: Continuously bring your awareness back to the present moment. Avoid distractions, like checking your phone or getting lost in thought about unrelated matters.
Reflect and Reconnect: After your forest bathing experience, take some time to reflect on your feelings, thoughts, and observations.
Elevate your forest bathing experience with fun activities
Unplugging from the hustle and bustle of daily life to dive into the soothing embrace of a forest bath is like hitting the reset button for your soul. But did you know you can make this experience even more incredible? Let's explore some fun and mindful activities to supercharge your forest bath adventure!
Slow, Silent Walking
Walk more slowly than usual, without focusing on reaching a destination. Feel each foot meeting the ground and notice the natural movement of your body. Allow your pace to follow the quieter rhythm of the forest. There is no need to cover a particular distance. The purpose is simply to be present.
Bird Watching
Pause to listen for birdsong or observe movement among the branches. Rather than trying to identify every species, appreciate the colors, calls and patterns of flight. Birdwatching turns your attention away from your thoughts and towards the life unfolding around you.
Tree Hugging
Choose a tree that you like. Place your hands against the trunk, lean gently against it, and wrap your arms around it. Notice the texture and temperature of the bark, the width of the trunk and the feeling of the ground beneath your feet. This simple physical contact can create a comforting sense of stability and connection.
Nature Photography
Grab your camera and embark on a quest to capture the forest's magic. Photography isn't just about pictures; it's about seeing the world with fresh eyes. The forest's every nook and cranny is an opportunity for a stunning snapshot.
Sketching and Journaling
Bring along a sketchbook or journal and let the forest inspire your inner artist. Sketch the delicate leaves or pour your thoughts onto paper, all while the forest cradles your creativity. It's a brush with nature's inspiration.
Forest Meditation
Find a nice place to sit or stand quietly. Begin by noticing your breathing without trying to change it. Then gradually open your awareness to the sounds, scents, colors and movements surrounding you.
When your mind wanders, gently return to your breath or to one of the sensations of the forest. Even a few minutes of quiet attention can help you feel calmer, more grounded and more present.
Find a sit spot
Choose a comfortable place where you can sit for about ten minutes. At first, very little may appear to happen. As you become quieter, however, birds may return, small movements become visible and previously unnoticed sounds begin to emerge. Give the forest time to reveal itself.
Take a Sensory Walk
Spend part of your walk concentrating on one sense at a time. Notice the different greens and browns around you, the movement of light through the leaves and the shapes of branches against the sky.
Listen to birdsong, rustling leaves and sounds in the distance. Breathe naturally and notice the scents of earth, moss, bark or rain. Gently explore safe natural textures, such as rough bark, smooth stones and fallen leaves.
You do not need to examine everything. Let your attention settle naturally on whatever draws it.
The Healing Power of Blue Bathing
About 40% of the world's population live near "blue spaces." These are bodies of water like rivers, lakes, and oceans. Research reveals that proximity to water triggers a cascade of positive effects in our bodies and minds.
So, if you don't live near a forest, why not try forest bathing in a blue space, I like to call it “Blue Bathing.” While forest bathing engages your senses in the embrace of trees, "blue spaces" invite you to connect with the fluid beauty of water. The rhythmic cadence of waves or the tranquil stillness of a lake can become your meditation, guiding you toward inner peace.
In Forest Bathing, Qing Li introduces us to practice of Shinrin-Yoku, or forest bathing. Dr. Li combines scientific evidence with personal anecdotes to explain how spending time in nature, particularly forests, reduces stress, enhances the immune system, boosts mood, and improves overall well-being. The book also offers practical guidance on incorporating forest bathing into daily life.
Emma Discovers Forest Bathing Take a walk through the forest with Emma and her cat Hanna. As she strolls through the forest she’ll explain to you the health benefits of forest bathing.
If you’ve never heard of forest bathing before, it’s simply wandering through a forest or another green area at a slow pace while taking time to noticing your surroundings with all your senses. Being bathed in the energy of the forest can be very rejuvenating for your body and mind. Emma describes a few activities you can do while in nature to become more deeply connected to nature.
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