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Your First Forest Bathing Exercise

first forest bathing exercise

 

You’re here because you’re ready to try your first forest bathing exercise!

You’ve heard about shinrin-yoku (forest bathing), you understand the concept, but you don’t really know what it looks like to go forest bathing. How do you actually do it?

Well, I recorded an “Introduction to Forest Bathing” video for you, so you can try your first forest bathing exercise.

The video is also a great way for experienced forest bathers to return to the basics.

It’s also a great exercise to begin every practice.

 

Follow along with the instructions in this video to hone in on your sensory awareness. The process of tuning in to your senses in the here and now is also the basis for mindfulness meditation, so you get to experience the benefits of nature and meditation together.

Enjoy!

Your First Forest Bathing Exercise

 

 

{If you’d like three more free forest bathing invitations and a forest bathing starter guide to help you make more of your time in nature, click here to grab the PDFs}

 

If you’re new to forest bathing, check out these articles to learn more:

 

From my roots to yours,

~Jessica

 

How about you?

Did you try the exercise? What other questions do you have about forest bathing?

A Forest Bathing Reflection on the Forest Floor

forest bathing forest floor

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Recently, I made a comment in the Forest Bathing Central Facebook group reflecting about how perfect the forest floor is, and I thought it actually warranted a thorough post.

Then, I went into the woods with my kids this past weekend and thought about it a lot more.

 

Have you ever noticed how perfect the forest floor is?

 

 

It’s got almost a wabi-sabi type essence to it. Perfect in its imperfect-ness.

The leaves seem to scatter in regular intervals.

The knobby tree roots poke out in the neatest patterns.

The patterns and the pattern-less parts.

The crooks and holes and dips and rises.

The twigs laid out in perfectly random scatters.

The strategic places plants and fungus pop out.

The paradoxical tidy-ness of the dirt.

The permanence of the forest, the impermanence of the biome.

 

Yes, perfection!

 

nature bathing exercise

Perfect coloring. Perfect scattering. Live and dead, whole and disintegrated…

 

After contemplating about this for awhile, I decided to do a Google search on a whim for “forest floor poems.” I came across a neatly descriptive poem called The Forest Floor by Mariella Rossi. It got me to thinking more about the descriptive phrases you could use to explain the forest floor. Here are some of the most intense descriptions pulled from her poem:

 

A place alive with secrets and knowing

A place intent on living

Poly-rhythmic sway

Lichen-rough rocks

Soften pricked dendrites of moss cushion my knee

Find my place within its creeping, writhing breath

 

shinrin-yoku exercise

A perfect work of art. A spot that would “cushion your knee”

 

I love these word visuals (and visual visuals) to help you gauge what I’m talking about.

 

 

forest floor shinrin-yoku

A little leaf cup accumulating water.

nature's artwork

All decked out in moss, crinkly leaves, and pine needle confetti

magic in the forest bathing

This almost doesn’t even look real! Such true art!

Nature bathing experience

Perfect symmetry in an imperfect asymmetrical mess. Green life and brown passing.

shinrin-yoku forest floor exercise

Couldn’t be more perfect! Live among death. Beauty among fallen trees.

 

Next time you’re out on a forest bathing adventure, take a few moments–or heck, an entire hour or longer–to marvel at the perfection of the forest floor. Really, this could be an entire forest bathing exercise to try: a meditation on the forest floor. Try it!

Take a tiny four by four inch segment or parts of the floor you can see for hundreds of feet. Step back and take it all in at once. Then, slowly narrow in on the details. Alternate between the nearsighted and the farsighted, marveling at the details and the full picture. Listen to its chatter under your feet. Make note of the cushion-y feel under your feet. Bend down and touch it. Run your fingers over it. Take it in like a piece of fine art (there is no finer!)!

Take time to appreciate the forest floor.

 

Over to you…

Come on over and share your pics in the Facebook group if you take any great images of the forest floor.

Walking Stick DIY for Your Forest Bathing Adventures

DIY walking stick for forest bathing

 

My Grandma Van was the person who cultivated the love of nature in me.

I didn’t fully realize it until a few years ago.

She used to decorate her apartment with little bits of nature. Pussy willow branches in a vase, funny-shaped wood chips in a glass bowl, and pretty red leaves spread on the coffee table.

I find myself doing the same now. I’ve got painted sticks hanging from my walls and hawk feathers sticking out from behind my mirrors.

We used to go out on walks every time we visited Grandma Van, and her favorites were woodland walks. So are mine.

Whenever we went walking, grandma always had a walking stick in her hand.

She scouted for the best stick and usually found one within minutes of entering the trails.

As kids, we always did the same.

And I still find myself doing that…

And my kids are doing it now too.

I guess the walking stick has become one of my grandma’s legacies;)

It’s a fun little treasure hunt with the kids every time we go hiking. Our eyes are peeled for the tallest, sturdiest, straightest hiking sticks.

We use them for support.

We use them for swords.

We use them as balancing sticks when crossing fallen logs.

We use them for hacking through tall overgrowth.

We use two at a time for pretend crutches.

 

kids with walking sticks

 

boy with walking stick

 

our family grabs walking sticks

 

Toddler with walking stick

{Seriously, I didn’t have to look far for pictures of all of us with walking sticks}

 

Oh, the things a walking stick can be used for…

 

Even in the not-pretend-world, the walking stick is a great source of support, a post to lean on, a feeler that “walks” ahead of us, a ruler that measures the depth of puddles, an anchor that propels us forward.

A tactile portal for the wilderness.

The walking stick is a sensory tool that can enhance your forest bathing experience.

 

So, that’s why I decided to write a whole post about it.

Especially since the kids and I decorated a few of our favorite finds, and thought this would be fun to share with everyone!

 

We brought home a few of our favorite walking sticks from this summer and decorated them. If you want to play along too, bring home your favorite sturdy walking stick from your next hike. Then, gather up some decorative items you have lying around at home. Or take a quick trip to Hobby Lobby to scout a few items. I’m pretty sure that’s where I got the feather garland.

 

 

Walking stick decorations

Here’s what we had at home:

  • My sister’s wood-burning tool
  • Metallic Sharpie markers
  • Washi tape
  • Feather garland
  • Beads
  • Leather cording
  • Acrylic paints
  • Dremel

 

 

Then, we just had fun with it and decorated the sticks however we felt like. Here’s a reference with some of my ideas:

 

forest bathing walking stick project

{Don’t forget to Pin Me!}

 

Walking Stick Decoration Ideas

First, I made some patterns in my stick with my sister’s wood-burning tool. I filled in a few lines with the metal Sharpie markers (very hard to see). You could always skip the wood-burning tool and draw patterns with the Sharpie for a similar effect.

Then, I used this knot tutorial to tie an English whipping knot with my leather cord (something tells me this knotting technique will come in handy in more ways). I strung a few beads on the cord ends and just tied the two ends together to create a strap.

Next, I made another English whipping knot with the leather cord over the top of the feather garland to secure it in place.

The kiddos had fun with the washi tape and markers to decorate their sticks.

 

It turned out to be a fun little nature project for the kids and I to do together.

 

Decorated walking sticks

 

I also think it would be really fun to attach a compass to the top of the walking stick as a source of direction for your adventures.

 

Next time you’re in the forest, I hope you’ll keep your eyes out for a good walking stick.

Use one. See how it changes your walk. See how it helps you “feel” the forest, giving your hands a tactile experience when they normally wouldn’t be touching anything else.

A little gift from the forest.

 

I’d love to see your walking sticks, decorated or no, over in our Facebook group. Share a picture and a snippet about your experience.

Guest Post on Association of Nature & Forest Bathing

Hey kindred friends,

One of my guest posts containing a forest bathing sit spot meditation was published over on the Association of Nature & Forest Therapy blog.

Go check it out!

It’s a free forest bathing invitation for your favorite sit spot, focusing on the Earth Elements: earth, air, water, and fire.

I even included a bonus nature journaling exercise at the end for you to try.

Have a look!

Forest Bathing Sit Spot Meditation on the Earth Elements

I’d love to see your journal pages from this invitation or pictures of your sit spot. Tag @ForestBathingCentral on Instagram so I can see;)

Want more forest bathing sit spot meditations? If so, leave me a comment about what you enjoy the most.

What’s Going On Behind The Scenes on Forest Bathing Central?

Hey there kindred friends,

Although it might appear that not much is happening on this site right now, much is going on behind the scenes.

I thought I’d give you a little behind-the-scenes sneak peek to show you what’s happening so you know what you get to look forward to.

I also thought I’d give this update lest you think this is just another abandoned site. Don’t you worry. I’m not going anywhere!

This is both a passion and a purposeful project.

 

So, what is happening over here at Forest Bathing Central?

Starter Guide

I just made the Forest Bathing Starter Guide live! So, if you want to know how to forest bathe, you can go ahead and grab that freebie and try out three of my favorite forest bathing exercises. It’s a way to dip your feet into the water and see what this wacky bathing thing is all about;)

 

Full Immersion Program

If you’ve been looking for a meaningful way to spend time in nature, you’ll want to know about this.

I am almost done putting together the full Forest Bathing Immersion Program. The program will have dozens of complete forest bathing exercises you can use to get deeper into your practice. It will include:

  • A full immersion guide that goes into depth about forest bathing.
  • Over 30 downloadable exercises (and counting!) with pocket guides and journaling cards, similar to the starter guide.
  • Nature journaling prompts for each exercise (that aren’t a waste of time!)
  • And as soon as I can, I will be creating audio guides for each exercise.

This one is keeping me the most busy, in between my freelance work and my fitness website.

If you sign up for that starter guide, you’ll be one of the first to know when it’s live!

Here’s a quick screenshot sneak peek of it from the WordPress backend. This is what I’ve been looking at and loading for weeks!

Forest Bathing Immersion Program sneak peek

Blog Posts

I have pages and pages in my notebook full of blog post ideas for this very blog! I have plenty of content lined up pertaining to nature bathing, but if you’re interested in guest posting, leave a comment on this post and I’ll connect with you. I’d love to feature some other voices on here too!

 

Guest Posting

I have a post going up over on the Association of Nature and Forest Therapy blog. You can nab yourself another freebie over there! I have another one in the works for November. So, I’m not just here. I’m here, there and everywhere! Kinda like my brain…

 

Facebook Group

I just launched a brand new Facebook group for anyone interested in forest bathing. Hop on over and request to join the conversation!

 

So, that’s what’s happening behind the scenes! If there’s anything you’d like to see, any requests or suggestions, or any questions, just comment on this post. I love hearing from you!

 

From my roots to yours,

~Jess