Forest Bathing involves spending time in nature, immersing oneself in the atmosphere of a forest, and mindfully engaging with one's surroundings. This practice has gained popularity recently and is now recognized as a form of therapy in many countries.
Forest bathing, also known as Shinrin-yoku, is a practice that originated in Japan in the 1980s to enhance well-being. Forest bathing became part of Japan's national health program due to growing concerns about the negative effects of work stress, urbanization and technological stress on mental and physical health. Japan saw rising rates of stress-related illnesses, and officials from Japan's Forest Agency began promoting shinrin-yoku (forest bathing) as a preventative healthcare practice, encouraging people to spend mindful time in forests to reconnect with nature. Research soon backed up these initiatives and based on this evidence, forest bathing was formally integrated into Japan’s health programs, with designated trails and centers established to support this nature-based wellness practice across the country.
Numerous benefits of forest bathing have been demonstrated through scientific studies, including the reduction of stress and anxiety, improvement of mood, boost in immune system, and decrease in blood pressure and heart rate. Research conducted globally, including in Japan, South Korea, and the United States, has revealed that forest bathing reduces cortisol levels, increases natural killer cell activity in the immune system, and enhances cognitive function. Forest bathing has also been found to improve mood, attention, and reduce symptoms of anxiety and depression.
Phytochemicals, the natural compounds that plants release, play a big role in the benefits of forest bathing. When we walk through forests, we breathe in these phytochemicals, which include compounds like phytoncides. Phytoncides have been shown to reduce stress, boost mood, and strengthen the immune system by increasing the activity of natural killer (NK) cells that help protect the body from illness. This natural interaction between humans and forest phytochemicals helps explain why forest bathing can be so calming and restorative.
A typical forest bathing session involves spending two or more hours in a forest or other natural setting, without any electronic devices or distractions. Participants are encouraged to engage with their surroundings mindfully, using all of their senses to fully experience the forest. Activities may include walking, meditation, breathing exercises, and simply sitting quietly and observing the natural environment. The focus is on slowing down and connecting with nature, rather than on achieving any particular goal or outcome.
Trial a self-guided session
To give an example of a session, try this:
Set an intention: Begin by setting an intention for the session. This might be something like "to reduce stress and anxiety" or "to connect with nature."
Find a spot: Find a spot in the forest, a park or garden where you feel safe and can sit or stand comfortably. Take a few deep breaths and allow yourself to relax.
Use your senses: Spend some time using your senses to fully engage and sense the world surrounding you. Take in the sights, sounds, smells, and textures. Notice how the light filters through the trees, how the leaves rustle in the wind, and how the birds sing.
Mindful walking: Take a slow, mindful walk, paying attention to each step and the sensations in your body. Take time to stop and appreciate the beauty along the way.
Meditation: Find a quiet spot and sit or lie down comfortably. Spend some time in meditation, focusing on your breath and allowing yourself to fully relax.
Closing reflection: Take a few moments to reflect on the session and the experiences. Consider how you feel now compared to before the session, and any insights or realisations you may have had. Sense gratitude for your experience.
Greensong's Nature-Guided Walk and Nature Mindfulness
A Nature-Guided Walk and Nature Mindfulness group ecotherapy use ecopsychology methods and don't require a forest or wild space to provide mental, emotional, and physical benefits. These sessions, whether focused on a group or personal intention, aim to help people reset, find peace, and reconnect with nature even in urban settings.
"I’m feeling that I want to touch nature now more than ever and and finding it easier to tune in to the sounds. Loving life, the wildlife is quite loud which allows for a beautiful experience for me to relax and be surrounded be the beautiful noises of the bush around me more than I could before. I feel I can connect quicker than before my session."
Nature-Guided Walk particpant
Walking mindfully in Nature fosters a sense of calm and relaxation, reduces stress, enhances mood, and can improve cognitive focus and creativity. Applied ecopsychology encourages mindfulness and a heightened awareness of surroundings, similar to forest bathing, cultivating appreciation for nature's beauty and a deeper sense of connection with Nature.
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