Forest Bathing

Forest Bathing

“To the forest I go, to lose my mind and find my soul.”—Joanna Macy

“In every walk with nature one receives far more than he seeks.” John Muir

Science supports forest bathing as an exercise in healing. Trees and plants emit phytoncides which are essential oils that protect them from parasites and germs. Phytoncides are natural antimicrobials benefiting the human body. When we breathe in phytoncides, our bodies get a boost. They increase natural killer cell activity and promote higher immunity. They work as anti-inflammatories and enhance sleep by reducing cortisol levels and reducing blood glucose levels. 

Forest bathing also promotes healthy mental health. It opens all of our senses and replaces living in our critical minds. It fully engages our healing powers through a connection with nature. The practices used bring our bodies and minds into a relaxed and still state awakening us to present-moment awareness. There is no judgment and no analysis. Two methods used set it apart from other forest activities, the pace, and the distance. We walk slowly with no need to go far. We can spend the entire time in one area of the forest, with structured activities revolving around our inner and outer senses.

Forest bathing started in Japan. It comes from the ancient practice called, shinrin-yoku. Tomohide Akiyama, the modern Japanese director of the Japanese Forestry Agency had the idea to develop a unique way to link forest visits to health and wellness-oriented eco-tourism. The belief in the healing powers of the forests is deeply rooted in Japanese culture. The story of forest bathing in the United States began with the Association of Nature and Forest Therapy Guides, a wellness program in Prescott, Arizona. There are also programs on the East and West Coast to train guides to be certified forest bathing guides. There are eco-mindfulness behavior health therapists trained to do forest bathing for psychotherapy and some health insurance companies reimburse clients for these services.

Going into nature for healing has long been an experience for many cultures. Forest bathing is a specific way of experiencing the forest. There are guidelines to follow. Today in Japan highly trained guides have a year-long training course before they can lead a group into the forest. Many Japanese make forest bathing a part of a weekend getaway for relaxation and to restore their energy and focus. Some Japanese corporations subsidize these weekend getaways as part of their employee wellness strategies. The trails are extremely well-designed and maintained and specifically built for forest bathing. Forest bathing in Japan is widely recognized as an effective disease prevention strategy.

Behavioral Health therapists in the U.S. use Forest bathing for trauma treatment and to treat depression and anxiety. Some say it is a great cure for loneliness, which has become an epidemic since COVID. I am going to organize this material so a facilitator of a circle can lead her group in a forest bathing experience. I am not a certified leader in forest bathing. This experience does not claim to be a treatment for any medical condition. It is an experience for group bonding, and spiritual development, and a way to experience the awe and wonder of being in nature. The activities planned before and after the trip into the forest make this an experience different from having your own sit spot or taking a solo journey into the forest. While this is not a certified forest bathing experience it still has great benefits for health and wellbeing.

Just spending five minutes in nature causes our heart rate to slow, facial muscles to relax and prefrontal cortex to quiet. When we hear water or birds singing, we experience a reduction in the stress hormone cortisol. Connecting to our senses allows us to leave our heads and our preoccupations with problems. We feel more connected to others and all living creatures. Nature is an essential part of humanity’s survival and wellbeing. Eco-mindfulness is a new and growing movement to deepen our sense of connection to the earth. Forest bathing is just one of many activities supported by the eco-mindfulness movement.

There are several elements characterizing Forest bathing that set it apart from hiking or biking through the forest. It is directed by a leader with an ending ceremony. The walk through the forest is silent, with no cell phones or picture taking. The leader will have a cell phone in case of emergency. There will be specific activities facilitated by the leader. I have developed four themes for different forest bathing experiences. They support the four lessons of this book.

Steps to begin:

1.      Breath Practice—the long exhale method of breathing encourages a more contemplative mindset. It involves taking a breath in, and then exhaling twice as long as you inhale. We begin to relax by practicing breathing together.

2.      The first ten to fifteen minutes do not involve walking. We stand or sit in one place establishing a framework for the walk itself through our breath practice and a directed focus of attention.

3.      Embodied awareness—we switch our attention to our senses. We experience the forest with our bodies and spirit.

o   We notice the smells, sounds, sights, and tastes around us. The guide will lead us through each sense. When your mind wanders off into chatter, bring it back to the senses just as we do in meditation. There is no judgment because that is what minds do.

o   We do a body scan to notice body sensations. Relax any part of your body you find tension. The guide will lead you through your body.

4.      As we begin to walk, notice your body and how it feels to be supported by Mother Earth. Then look up to the sky and feel its vastness.

5.      We begin with a slow walking pace—the goal is to walk slowly being mindful of each step as you begin. Your focus will be on your breath and each step.

6.      Now just walk taking in senses and body sensations. See what gifts the forest and her creatures have waiting for you. You may find small things given like a feature, stone, piece of plant, or tree on the ground. You may hear a message and/or a heart story.

7.      These are gifts to share at our closing circle.

8.    Remember to ask permission through interspecies communication. If it is a yes, remember the principle of reciprocity. You can say thank you. You can pour some water on a plant or tree. You can tell another species you love them. If you see him, you can tell her she is beautiful. Honor your gift in a special place in your home or in your heart.

9.     Closing circle is a transition out of the forest bath with a ceremony. In Japan, they have a tea ceremony. Each themed forest bathing will have different activities. They will all include an altar and sharing guided by a special stone to pass. We share the treasures given to us by the forest and her unique message meant to each of us with gratitude.