Forest Bathing

“All we have to do is accept the invitation. Mother Nature does the rest.” ~ Dr. Qing Li

Photo by David Bruyndonckx on Unsplash

I am in love with forest bathing! Being outdoors was my refuge as a kid, and to this day it is the place where I feel most connected to my natural self. Now we know through science that this connection to nature is a healing force.

Shinrin-Yoku, which translates to “forest bathing” in Japanese, is a nature-based wellness practice that began in 1982 as part of Japan's National Health Program. In 2004, research intensified, and Dr. Qing Li, Associate Professor of Nippon Medical School in Tokyo, founded the Forest Therapy Study Group. Their work showed significant benefits in health promotion, stress reduction, and lower mortality rates from common diseases. Since then, more researchers have demonstrated the healing effects of nature-based therapies.

Forest bathing is a practice of opening to nature and allowing the senses to guide the body. It is not a hike or cardiovascular exercise; it is a slow, present walk while engaging the senses. This slow-drip practice taps into our innate healing abilities.

In nature, the soil microbes, sounds, sights, negative ions, smells, sensations - all of these contribute to an overall healing effect. One of the most beneficial aspects of forest bathing is the exposure to phytoncides. These plant oils, especially from conifers, protect the trees from disease and provide a pathway for trees to communicate with each other. Essential oils can also bring these benefits into your indoor space. The researchers recommend pine, fir, cypress, spruce or cedarwood for their phytoncide effects. Houseplants are another way to bring nature inside and to promote well-being. NASA demonstrated the greatest air quality benefits with peace lily, golden pothos, bamboo, snake plant, spider plant, and dracaena.

Science also shows the positive effects of nature sounds, particularly water, wind, and bird sounds. Man-made sounds tend to make a person's attention focus inward, leading to more worry and poor test performance. On the other hand, nature sounds bring the attention outward, allowing for relaxation by stimulating the parasympathetic nervous system. We all need more of that - amen?

Visual patterns in nature speak a language that our brains are wired to recognize. Paying attention to these can invoke awe, calmness, joy, and reduce stress by sixty per cent. Even pictures of nature or a view from a window can be helpful. One study showed that hospital patients who had a window or picture of nature required less pain medication and had faster recovery time.

Here is a list of other specific benefits scientists have found from forest bathing:

• boosts immunity and lowers cancer risk

• improves sleep quality

• decreases cortisol levels

• lowers mortality rates related to heart and lung diseases

• improves diabetes and high blood pressure

• decreases depression and anxiety

• improves overall sense of well-being

• increases focus and concentration

• decreases mental fatigue

• And it's free!

How To Practice Shinrin-Yoku

It is recommended that you practice opening the senses as the first step in forest bathing. Breathe and enjoy!

Just 20 minutes will benefit the mind, body, and spirit. Research revealed that one session can boost immunity for a month. The maximum results are achieved with two hours of forest-bathing.

• Begin by finding a spot, connecting to the breath, then opening the senses. Engage with sounds, sights, smells, sensations. It can enhance your experience to have one sit spot that you go to regularly so that you notice seasonal changes.

• Expand your curiosity. See if you can behold the senses with a fresh mind, as if for the first time, like a child might perceive them.

• Tune into your inner guidance system and let it lead you to a sense of connection with something around you - something you want to see, smell, hear, touch - slowly follow your senses with curiosity.

• Remain open to new things you did not notice before.

• Become aware of patterns, relationship, or empathy in nature. For example, see if you can find signs of struggle and resilience. Find something that stimulates gratitude. Find an example of unity, cooperation, and growth in diversity. Find an example of support and kindness. Find something that is a surprise, something emerging, something healing. Be open to how you feel.

• Feel grounded to the earth and connect to your breath. Relax any sense of pressure.

• Give thanks to nature and yourself for this time and space.

  If you want a forest-bathing guide, I’d love to meet with you and practice together. You can connect to me and my healing space at www.phoenixsoulcoaching.com.

  We are nature.

  Tricia