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The mindful practice of forest bathing (shinrin-yoku in Japanese) has been around since the 1980s and combines the Japanese concepts of Yūgen (being so keenly aware of the beauty of the world around you that the deep emotions you feel can’t be expressed with words), Komorebi (“sunlight leaking through trees"; the relationship, or interplay, between the sun and the leaves), and Wabi-Sabi (celebrating the beauty of imperfection and impermanence). Forest bathing involves immersing yourself in nature and using your senses to reconnect with it.
How Does Forest Bathing Work?
Forest bathing (also called nature bathing) consists of mindfully surrounding yourself in nature while engaging your senses. This can range from sitting in the windowsill of your city apartment for a free five-minute period to immersing yourself in the woods for an afternoon, and everything in between.
A full forest bath has several periods of both walking and sitting while practicing grounding and mindfulness exercises. Forest bathing is an excellent opportunity to incorporate components of earthing (making direct physical contact with the Earth). Walking barefoot outside, when possible, will provide this effect, as will sitting directly on the ground (or sitting on a natural fiber like cotton).
A closing ceremony is performed to mark the end of the experience and allow for a slow transition back to life. Traditional shinrin-yoku baths end with herbal tea ceremonies. Journaling is also a common option.
What Are The Benefits Of Forest Bathing?
Forest bathing is not hiking (although traveling into and/or through nature may involve some cardio as a natural byproduct) and the goal is not physical fitness (although there are multiple health & wellness benefits); the purpose is an easy, slow-paced, enriching walk. Some of the top issues that people seek to relieve with nature healing include:
Pain & Inflammation: All plants, but especially conifers, release compounds called terpenes into the air. Forest terpenes have been in shown to have anti-inflammatory properties and may boost function of major organs, as well as joints and muscles. Specifically, studies of d-limonene have shown an improvement in lung function, and forest baths have also improved participants' symptoms of eczema or psoriasis. Additionally, increasing safe exposure to the vitamin D found in sunlight improves psoriasis.
Mental Health: Slowing down, engaging with the world around you, and being present is baseline advice for improving mental health. But specifically, participants in controlled studies of forest bath treatments demonstrate more energy and better sleep, as the fresh air and mindful practice increase hormones that improve sleep, reduce dopamine and cortisol levels, and have mood-boosting effects, decreasing anxiety, depression, and confusion levels.
Physical Health: Again, being out and present in nature is a good way to boost wellness. Specifically, forest bathing has been shown to decrease the risk of heart attack (by reducing blood pressure, stress levels, and pulse rate) and offering protection against obesity and diabetes (by regulating fat metabolism, glucose levels). Walking in nature has also demonstrated an increase in adiponectin levels that further regulates glucose levels, assists in fatty acid breakdown, and soothes inflammation. NK cells, which increase immunity, decrease risk of cancer, boost healing times, are also increased with the practice.
How Do I Prepare For a Forest Bath?
Basic safety precautions should always be taken when engaging with nature, especially when walking into the woods. Solo practitioners should consider increasing their awareness of basic wilderness survival skills and plant safety, and should always pack the 10 Survival Essentials. Staff has been trained in appropriate safety measures and will have necessary components taken care of. However, all participants are responsible for the following:
Sun/Bug Spray: As different people are sensitive to different ingredients, this is not provided. This is essential for you to bring - you will not have a peaceful experience if you are burnt and getting bit! Tick precautions should also be considered.
Clothing & Weather Precautions: Please be mindful of dressing comfortably and appropriately for the weather; check and prepare for the forecast before leaving. Being in nature does involve being at its mercy. Remember that it is easier to de-layer than layer!
Allergies & Medical Concerns: It is your responsibility to both inform staff of any allergies and to be knowledgeable yourself of potential allergen triggers that may be present; please familiarize yourself with local environmental conditions. You are responsible for packing any necessary equipment (Epi Pens, inhalers, etc).
Although forest bathing does not involve cardio as a goal, participants should be physically able to walk through gentle natural terrain. Please inform staff ahead of time if you have concerns about accommodations and we will work with you for an accessible experience!
Any time you are engaging in nature, there is a risk of injury (sprains, strains, & breaks, blisters, scrapes & lacerations, animal or allergen attacks or inflammations, or weather- and temperature-related conditions, to name a few). Many of these are greatly reduced with prevention and awareness, but the risk does remain.
Water & Journal: Water during the bathing portion of the experience is not provided, and it is not suggested to attempt to find natural sources of potable water. Please pack more than you think you will need for the experience - about a liter is a good benchmark. Lastly, journals are not required, but many participants enjoy being able to reflect about the experience at the end of the closing ceremony.
Forest art is a popular addition to forest bathing and can often be very therapeutic. However, during Enso Counseling & Wellness, LLC forest bath experiences, Leave No Trace principles are followed. Do not build or damage cairns, do not injure or mark plants or trees, and do not add or remove objects from the site. Anything brought with you should be carried out, and only what was brought with you should be carried out.
What Types of Forest Bathing Are Offered?
Forest bathing can be an additional component to one-on-one psychotherapy, an add-on to ketamine-assisted treatment or sound bathing, or a separate service. Stacy offers private and group meditations in various locations.
If seeking forest bathing services independently from psychotherapy, please understand that this will not be covered through insurance.
Helpful Resources
https://www.healthline.com/health/grounding#the-science
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