Forest Bathing

aka “Go Outside”

Get Outside

“A two-hour forest bath will help you unplug from technology and slow down. It will bring you into the present moment and de-stress and relax you. When you connect to nature through all five of your senses, you begin to draw on the vast array of benefits the natural world provides. There is now a wealth of data that proves that shinrin-yoku can:

  • Reduce blood pressure

  • Lower stress

  • Improve cardiovascular and metabolic health

  • Lower blood sugar levels

  • Lift depression

  • Improve pain thresholds

  • Improve energy

  • Boost you immune system (increase NK cells)

  • Lose weight

Dr. Qing Li, Into the Forest, 2018

  • Go Outside!

  • At least 10 minutes a day

  • hopefully at least 30 minutes a day

  • sit or walk or run or jog or just wander

  • phone off or silenced - no headphones in your ears

  • At least once a week, outside for 2 hours or more

 Get Your Daily Dose!

Connecting with Nature is a fast way I find to relax, re-connect with my physical body, release pent up emotions and energy, and expand my awareness and thought process.

I highly recommend my clients and friends add back in time in their lives to re-connect with nature. Working with tech workers and city dwellers, I have found many who never had much exposure to nature, the outdoors, and the lives that happen all around us each day, to many unnoticed. Make the choice today to start making small changes to add more time for yourself and time in nature.

Make your intention today to make time to get your daily dose of nature! You are worth it. Worth the time to unplug, disconnect, and just BE. Time to let your brain think through things that bubble up until your attention naturally shifts to the landscape around you.

Time to leave the screens behind and get back in your body. Time to just “be”, time to listen to the birds and the wind as you walk around the block, stroll through a park, or take a day and drive out of town and walk in nature.

A walk in woods is cleansing physically, mentally and spiritually. How better to integrate and utilize the power of Silence, Simplicity, and Movement, by taking a walk in the woods? Or a walk in the local park? Or a walk around the block? Or utilizing the mental space-making power of silence and simplicity by sitting in your backyard listening to the wind? Or sitting on your balcony and watching the hummingbirds? Time to be still and just BE is healing and strengthening.

What does “daily” look like for you? What can you make space for each day? A walk at lunch? A run after work? A stroll around the block at sunset?We make room for what is important.

Take time right now and right down on a piece of paper your commitment to get outside, unplug, and just BE.

Step outside! Listen to Nature

Can you hear the wind blowing? Can you smell the change in weather?

Every location has some sort of seasonal changes. Can you hear the birds migrating through? Can you see the shadows getting longer as winter approaches?

Get outside.

If you are in a major city - go toward your closest park. Listen to the activity around you - the cars, the people talking - the seagulls and pigeons flying around. Notice the sun between the buildings. Watch how the shadows change around you.

Sit in silence, or move in silence. Using simplicity - make it easy on yourself.

Get outside and allow yourself to feel the actual temperature, maybe cooler, maybe hotter than our inside constantly-same -temperature.

Maybe hike a local trail. Take a walk in the woods, or a stroll through a park.

Spend a few minutes each day weeding the garden!

Near where I grew up - high mountain desert


Article below is from: https://healthy.kaiserpermanente.org/health-wellness/healtharticle.what-is-forest-bathing

Forest bathing: What it is and why you should try it

Kaiser Permanente

5–6 minutes

Stress is a part of everyday life. But too much stress can take a toll on your mind and body. Feeling stressed for long periods of time can lead to depression, increased anxiety, and even physical symptoms, like body aches. One simple way to manage stress? Spending time in nature — or forest bathing.

What is forest bathing?

In 1982, the Japanese Ministry of Agriculture, Forestry, and Fisheries created the term shinrin-yoku, which translates to “forest bathing” or “absorbing the forest atmosphere.” The practice encourages people to simply spend time in nature — no actual bathing required. It’s also very low impact, which means you don’t have to go for intense trail runs or hikes. The goal of forest bathing is to live in the present moment while immersing your senses in the sights and sounds of a natural setting.

The health benefits of forest bathing

There’s a reason why the largest cities in the world have parks, trees, and pockets of nature mixed in throughout their busy streets. One study by the International Journal of Environmental Health Research found that spending time in an urban park can have a positive impact on a person’s sense of well-being.1

Aside from city parks, the more in-depth practice of forest bathing has been found to lower blood pressure, heart rate, and levels of harmful hormones — like cortisol, which your body produces when it’s stressed.2 This can help put you in a more calm and relaxed state.

In addition, studies have found that simply spending 10 to 20 minutes a day outdoors can lead to increased well-being and happiness — and decreased amounts of stress.3,4

How to practice forest bathing

While the word “forest” is in the name of this practice, don’t worry — heading out to a heavily wooded area isn’t required. You could take a trip to a nearby park, your favorite local trail, the beach, or any natural setting. Just be sure to turn off or silence your phone or other devices. The key is to practice mindfulness. That means being present and fully in the moment.

Once you’ve arrived at your destination, take a few deep breaths and center yourself. Focus on what your senses are taking in — whether it’s the scent of clean ocean air or a chorus of chirping birds.

Spend a few moments simply looking at your surroundings. Sit and watch how the trees sway in the wind or simply walk around. If you decide to walk, go at an easy pace and without a specific destination in mind. It’s important to let your mind and senses explore and enjoy the environment.

Safety tip: Always pay attention to your surroundings, stay on marked trails, and wear appropriate gear. Remember to consider things like sun protection and allergies. When possible, bring a friend or let someone know where you’re going and for how long.

A good rule of thumb is to practice forest bathing for at least 20 minutes every day. If you don’t have that much time to spare, that’s OK. You can start with a shorter amount of time. Plus, the goal of forest bathing is to relax and detach — the practice shouldn’t feel like a chore. It should be an activity you look forward to and enjoy.

Look for moments of wonder

No matter how much time you spend outdoors, remember to look for moments that make you feel amazement — or awe. One study found that taking “awe walks” led to increased feelings of well-being and social connection in older adults.5 You can make awe walks a part of your forest bathing practice by looking at your surroundings with fresh eyes or taking a new walking path.

You could also tie your forest bathing practice to your journaling routine. After each session, use your journal to keep track of your experience or thoughts you had while immersed in nature. This is a good way to keep track of how the practice is making you feel over time — and help you create a routine to support your total health.

More stress-fighting strategies

For more inspiration on how to stress less, check out our wellness resources — including self-care apps to help with stress, sleep, anxiety, and more.

1 Hon K. Yuen and Gavin R. Jenkins, “Factors Associated With Changes in Subjective Well-Being Immediately After Urban Park Visit,” International Journal of Environmental Health Research, February 13, 2019.

2 Bum Jin Park et al., “The Physiological Effects of Shinrin-yoku (Taking in the Forest Atmosphere or Forest Bathing): Evidence from Field Experiments in 24 Forests Across Japan,” Environmental Health and Preventive Medicine, May 2, 2009.

3 Genevive R. Meredith et al., “Minimum Time Dose in Nature to Positively Impact the Mental Health of College-Aged Students, and How to Measure It: A Scoping Review,” Frontiers in Psychology, June 13, 2019.

4 Matthew P. White et al., “Spending at Least 120 Minutes a Week in Nature is Associated with Good Health and Wellbeing,” Scientific Reports, January 14, 2020.

5 Gretchen Reynolds, “An ‘Awe Walk’ Might Do Wonders for Your Well-Being,” The New York Times, September 30, 2020.