6: Walk in Nature
- Page ID
- 99525
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Have you ever spent some time sitting in nature surrounded by trees and found yourself feeling better? You may have actually been participating in the practice of forest bathing without even knowing it. Don’t be alarmed - forest bathing has nothing to do with cleaning oneself in a natural stream or pond. Rather, forest bathing (also called shinrin-yoku in Japanese) is a meditative practice characterized by walking in a forest at a non-tiring pace and contemplating the natural environment (Antonelli et al., 2019). It is more than just walking in the woods though. It is the conscious and contemplative practice of using your senses - think sight, smell, feel, and sound - while being immersed in the forest (Global Wellness Institute, n.d.). Peer-reviewed evidence supports that forest bathing is capable of significantly reducing stress levels, especially stress due to studying and working activities (Antonelli et al., 2021). In general, the shorter the forest bathing session is, the smaller the effect of the intervention, but even brief visits to the forest were shown to impact individual well-being (Antonelli et al., 2021). In a separate study, 15 minutes of forest bathing showed positive short-term effects on mental health including reduction in stress and anxiety (Kotera et al., 2020).
The previous module on Breathwork presented how breath is a gift from God. In this module, we can expand the list of gifts from God by directly linking our breath to trees. Think about the perfect partnership that God created between humans and trees. Humans breath out carbon dioxide. Trees use the carbon dioxide and generate oxygen that is in return essential to human life. Humans are designed to work together with nature for the very air we share! Genesis 1:1 states: "In the beginning, God created the heavens and the earth", so this week, let us go enjoy that earth!
Figure \(\PageIndex{1}\): Forest bathing is a meditative practice. (Photo by Alex Moliski from Pexels.)
Activity
This week's activity asks you to take a trip into nature to explore and experience the world around you. Remember that the focus of this practice is not on getting a vigorous workout or hike in, but on becoming more aware of your surroundings and being curious about the world around you. To get a better sense of how to begin forest bathing and what to focus on, check out this beginner's guide from Forestry England.
Materials Suggested
- Comfortable clothing for being outdoors
- Good walking shoes
Directions
Identify a safe place to go for a walk in a forest. Ideally this is an actual forest versus an urban park or a cluster of trees in your backyard. Surround yourself by as many trees as possible. This can be done by oneself or with others. For the first fifteen minutes of the walk, direct your attention fully to your surroundings. Avoid conversations and use of audio. Prompt yourself to consider the following questions:
- What do I see?
- What do I hear?
- What do I smell?
- What do I taste?
- What do I feel?
As other thoughts enter your mind, gently push them aside and redirect to focus on nature and your surroundings. It may also be helpful to connect back to the breathwork you experienced earlier in the course and try some of those breathing techniques in the forest as well.
At the end of the set amount of time (aim for 15 minutes minimum), take a moment to reflect on how you feel. Then either continue your walk and engage your senses in nature or transition to a time of conversation with others or use audio (such as music, audiobooks, or podcasts). Note how these different activities each effect you. Consider when each might be useful to implement into your self-care.
Alternatives/Variations
- Grounding/Earthing - standing barefoot and/or making physical contact with the earth's surface
- Visiting a botanical gardens or greenhouse
- Exploring a meadow
Aim to spend a total of 2 hours in the forest this week. This can be one long visit/walk or broken down into smaller visits over multiple days. With the visit, be deliberate in considering the how you felt while you were in the forest, and how you felt after.
Reflection Questions:
1. Describe any changes you noticed in the following areas when doing forest bathing this week:
Emotional, Environmental, Intellectual, Occupational, Physical, Social, and/or Spiritual)
2. What benefits did you feel with forest bathing?
3. What, if any, barriers did you experience doing forest bathing?
4. Do you have any additional thoughts and/or future plans for forest bathing?
5. What are your current stressors and do you have a wellness goal for this week?
References
Antonelli, M., Barbieri, G., & Donelli, D. (2019). Effects of forest bathing (shinrin-yoku) on levels of cortisol as a stress biomarker: A systematic review and meta-analysis. International Journal of Biometeorology, 63, 1117–1134. https://doi.org/10.1007/s00484-019-01717-x
Antonelli, M., Donelli, D., Carlone, L., Maggini, V., Firenzuoli, F., & Bedeschi, E. (2021). Effects of forest bathing (shinrin-yoku) on individual well-being: An umbrella review. International Journal of Environmental Health Research, 32(8), 1842–1867. https://doi-org.libproxy.trnty.edu/10.1080/09603123.2021.1919293
Global Wellness Insititute. (n.d.). Forest bathing. Retrieved December 9, 2024, from https://globalwellnessinstitute.org/wellnessevidence/forest-bathing/
Kotera, Y., Richardson, M., & Sheffield, D. (2020). Effects of shinrin-yoku (forest bathing) and nature therapy on mental health: A systematic review and meta-analysis. International Journal of Mental Health and Addiction, 20, 337-361. https://doi.org/10.1007/s11469-020-00363-4