Forest Bathing: Exploring Mindfulness in Nature

"Yoga is the settling of the mind into silence. When the mind has settled, we are established in our essential nature, which is unbounded Consciousness. Our essential nature is usually overshadowed by the activity of the mind." -Patanjali

Introduction to Forest Bathing

There is a small park a few blocks from my house where I spend as much time as possible. Being surrounded by trees, breathing oxygen-rich air, listening to birds, and feeling the stillness of the forest can be medicinal when I feel particularly stressed. While I didn't always know the term "forest bathing," I have always found solace and peace when immersing myself in nature. For me, the easiest way to get into the present moment and release the day is surrounded by nature.   

The benefits of practicing mindfulness in nature are multifaceted. Not only is the air in tree-dense forest healthy and nourishing, but just being in nature allows one to find a meditative state more easily and can counterbalance the hyperconnected nature of our modern lives. 

"In nature, nothing is perfect and everything is perfect. Trees can be contorted, bent in weird ways, and they’re still beautiful." -Alice Walker

History and Cultural Roots

Shinrin-Yoku is the original Japanese practice that translates to forest bathing. It is a practice that was introduced to help provide peace of mind to many Japanese workers who reported increased stress levels after rapid development in cities in the 1980s. The term was introduced in the 1980s by the Japanese Ministry of Agriculture, Forestry, and Fisheries to introduce the concept of being at peace with nature.

Forest bathing stems from ancient practices at a time when people were more connected to the natural world. While forest bathing was introduced as a way of balancing the body and mind, when we spend time in nature we can cultivate health in our environment because the practice raises awareness about conservation. Inherently a mindfulness practice in which one is present and calm and focuses on deep, conscious breath while walking or seated in a forest.

The forest bath became popular in Japan and offered so many benefits that a decade after being introduced, the Japanese government started to fund designated Shinrin Yoku Trails to help citizens find respite in nature. Other countries began adopting the practice as well, to reconnect with nature.

At its core, forest bathing is a meditative practice that encourages us to slow down our thoughts and pay attention to our senses. When we meditate on what we smell, what we hear, what we see, and the textures all around us, we find increased peace and a feeling of connectivity. This meditative attention in nature puts us in a state of presence and gratitude.

Benefits of Mindfulness and Meditation in Nature

There are physical health benefits with exposure to nature in a meditative state. In fact, the foundation of forest bathing is about being in an area that is densely populated with trees because trees produce natural oils that naturally reduce the stress hormones in our bodies. 

In today's age, we are all overly stimulated. Thank you to the tiny computers we carry with us each day, which offer us endless entertainment and connection, some of us are never "unplugged." The mental health benefits of mindfulness practices in nature include reduced stress because the natural setting allows us an opportunity to reset and release the day-to-day connective burdens. This heightens our emotional well-being and provides our bodies and minds time to process our environment fully. 

Forest bathing supports healthy immunity, reduces blood pressure, slashes stress hormones, activates the parasympathetic nervous system, and reduces anxiety, depression, anger, and fatigue that arrives with overstimulation.

Case Studies and Research

According to the National Library of Medicine, scientists have supported the proposed benefits of forest bathing by measuring the stress levels of working adults who complained about being overburdened. In a study that included both those who had suffered from depression and those who had not, all participants reported an increase in mood after a day-long immersion in forest bathing practice.

You do not have to be in nature for a full day to see results; there is a rise in the number of yoga retreats and meditation retreats that happen in natural settings due to the complementary practices of mindful meditation and nature. 

Integrating Forest Bathing into Daily Life

If you do not have a park or forest nearby, your version of forest bathing might look different. The key is to find small spaces where there is nature. Even a small city park or a tree-lined street could offer many of the same benefits if you go into the environment in a mindful state and engage the senses. Look for the nature that lives in the city: watch the squirrels and birds, notice the breeze on your face or the way the sun feels on your skin. 

Of course, you can also make it a point to identify the closest forests and parks that will allow more immersion, but creating a routine to incorporate nature meditations offers many of the same benefits. Even just sitting on your porch and watching a nearby tree blow in the wind. Creating a small garden that you can admire for a few quiet moments each day will bring you similar benefits.

To begin your personal forest bathing ritual, consider the following possibilities:

• Identify a place that is nature-filled, even if it is relatively small.
• Take time to walk mindfully in this space, taking it in fully. This kind of walking meditation does not require a lot of space, only a lot of conscious attention.
• Note the temperature of the air and the way it feels against your skin.
• Take a deep breath in and release slowly, repeating as you begin to notice any sounds.
• Identify any smell to the natural setting, and simply label it.
• Take in the beauty of the natural setting, setting your sights on the patterns and colors you notice. 
• Consider finding a place to sit in the natural setting, even on the ground if you are comfortable, and connect with nature as you engage in a short mindfulness meditation.
• You can engage in a walking meditation as well by continuing to simply take slow, mindful steps with awareness, feeling your feet in contact with the earth as you gently move forward, bringing your attention back to your sensations and connectivity with nature.
• Sit and engage in a body scan meditation, simply beginning at the toes and moving up the body to tune into your sensations and connection to your surroundings.

Remember that forest bathing is a concept rooted in a connection to nature, so it can look many ways. Simply taking the time to appreciate a tree or tend to your garden can offer benefits.

Finding Your Personal Practice 

Meditation is always a powerful method to reconnect with the present moment and all the gifts that offers. In nature, we can find a particularly nourishing version of mindful meditation by engaging our senses and remembering our place in the larger world. 

Whether you live in the city or an area surrounded by dense forests, try to find a way to spend more time in the natural setting available to you. Allow yourself to pay closer attention as you engage in a walking meditation or seated practice in which you focus on the sensations and natural sounds all around you. Exploring this personal mindfulness journey through forest bathing will bring peace and can ease anxious or persistent thoughts by returning you to awareness and helping you to find a state of relaxation when you most need it.