You know that feeling already; joy and rejuvenation after spending time in nature. You feel refreshed and at peace, with a new outlook on life. Surrounded by living organisms and oxygen you are fueled with life force energy. Nature clears your mind and you have a new outlook. This is the joy of Forest Bathing.
One of the greatest contrasts for the modern human is that of city and nature.
Characterized by a quick pace, pavement and rigid structures, it can be difficult to find tranquility and softness in the city matrix. This is why we practice Forest Bathing.
Let’s look closer at why the forest is a remedy when you feel tired, uninspired and overwhelmed with life and how every city dweller can benefit.
What is Shinrin Yoku Forest Bathing?
Japanese people know about it the best.
Japan is a highly populated country, and the well-being of the inhabitants of its capital, Tokyo, understand the effects of living in density and amongst skyscrapers. Known for their longevity with the development of modern civilization, they have started to suffer a lot from diseases of civilization, including depression and anxiety. This is why, knowing its benefits for body and mind, the Japanese people turned back to nature.
The term Shinrin-yoku is a mixture of two Japanese words, which mean forest (Shinrin 森林) and bath (yoku 浴), and was conceived in 1982 by Tomohide Akiyama, the Japanese Minister of Agriculture, Forestry and Fisheries. Bathing in nature is officially recommended and has started being deeply researched by Dr. Qing Li as a way to fight diseases of civilization. Forest bathing not only reduces stress but also helps to boost the immunological and respiratory systems. It also reduces risks of cancer and coronary artery disease[1].
Recently, the idea of immersing in nature reached Western culture, and is widely practiced and researched not only by individuals but also by psychologists, doctors, wellness instructors and others[2]. Yet, this concept is not new.
How to Practice Nature Bathing
Find time to dive into nature
Shinrin-yoku can be practiced by everyone. However, nature bathing is not a casual walk in the forest. It is important to be prepared and know a few simple rules that will allow one to fully enjoy and benefit from this practice[3].
First of all, it is necessary to find some time to practice shinrin-yoku. It definitely won’t be wasted time. Taking forest baths even once a week will increase resilience to stress that will last for a few days. It is recommended to bathe in the forest for about two hours a week. However, any time spent in nature can have an amazing influence on reducing stress.
Slow Down
Bathing in nature is a form of meditation and this is why walks should be done slowly, with the activation of all senses. There is no reason to be in a rush. Rushing is a characteristic of living in the city and will only increase the levels of stress. In the forest, there is no exact place to be, no destination point. The person should pay attention to the sounds, smells, textures, tastes and colours.
Be Present
During the practice of shinrin-yoku, it is recommended to not use any type of technology, especially phones, that may distract from the practice and connecting with nature. It is very important to focus on the present moment and not fall into the loop of thinking. By paying attention to the sounds, smells and colours, body and mind are more likely to remain in the present, allowing deep relaxation.
Avoid Distraction
Forest bathing can be practiced alone as well as with a group. However, talking and interacting should be reduced to the bare minimum. This way our brains won’t become distracted by language, it should remain focused on the surrounding world.
The dimmed light is dripping through the branches of a massive tree. The green colour is spilling all over the space, mixing with the deep brown of the tree trunks. The smell of moist moss is mixing with essential oils, floating around an old pine tree. All around there are no edges, no straight lines, nothing that would distract our sight, just the soothing curves of nature. In the background, branches creak, swayed by a soft wind. Birds hum, twitter and squeak their melodies.
How can I practice forest bathing if I don’t live near a forest?
Forest Bathing for City dwellers
First off, there is no need to live in the forest or even a village to practice shinrin-yoku. It is a perfect method for stressed people who choose to live in a city. It may be a bit complicated to take a trip to the countryside while living in a metropolitan area, especially one as huge as Tokyo. However, shinrin-yoku can also be practiced in a city park. For example, going there after a hard day’s at work or an argument will lower stress hormones such as adrenaline and cortisol, giving more clarity to the situation.
In some places, it is hard to reach a natural area quickly and easily, even a park. In this case, shinrin-yoku can be practiced in other ways, like in one’s own home.
Potted plants are not only a beautiful decoration but also a great idea to create a place to practice shinrin-yoku inside the house. Even a small amount of green can reduce stress and turn the space in a room into a relaxing corner in which a person can sit or lay down and relax, surrounded by nature.
Natural essential oils are a good choice for creating the smells that will relax and bring experiences in nature to mind. They can be spread in the air by special diffusers, but also warmed up by candles to evaporate into the air. For relaxing before sleep, it is good to choose lavender oil. Rosemary or eucalyptus is a great idea when there is a need for a boost of energy. To learn more about the beneficial effects of essential oils read DoCalm’s article: The Best Essential Oils for Tranquility.
Why not turn the interior into a forest in which one can immerse and soothe one’s body and mind, it is also good to use a soundtrack of nature. Popular services such as YouTube or Spotify offer playlists with sounds of nature. Singing bird soundtracks are commonly used in Japanese offices, as it is proven that listening to the sounds of nature reduces stress. Below is a sample of a nature soundtrack to take you to a place of shrinrin-yoku.
Forest baths are a quick shot of energy or a calming treatment after a hard day. Their effects can be visible quickly, even after short exposure to nature. When practised regularly, shinrin-yoku can elevate quality of life. It is not time spent to arrive somewhere, exercise or jog. It is a moment of pure and isolated connection with nature. A time to meditate, feel and relax. Even though it is a practice popularized by the Japanese, it has been practised in many cultures, long before civilization was a part of most human beings’ everyday life. Dive into a natural space and get back to the roots when body and mind calmly became one with nature.
Best forest travel destinations
Did you know how vast is the Great Northern Forest ?
From old growth forests to jungles, click here are to learn more about some of the best forests to visit in the world.
