Shinrin-yoku, or forest bathing, isn’t complicated. In fact, I’d consider “complicated” an opposing principle of forest bathing.
Forest bathing is all about taking in the scenery and impact of the forest through all the senses.
In the Forest Bathing Immersion Guide, the first instruction is to: Open forest. Insert human.
Really, it is no more difficult than that.
But, a few tips and tricks can enrich your experience.
So, we’re sharing our top 10 forest bathing tips, even though we could probably come up with hundreds;)
{Learn more about forest bathing with our free starter guide.}
Top 10 Forest Bathing Tips
Pre-1: just get outside and don’t make it too complicated. But we talked about that already.
- Limit technology and distractions. The entire point of forest bathing is to take a break from the whir and buzz and breakneck pace of the technological world. You may need to reach for your phone for GPS, safety, or occasional Instagram purposes, but try to limit phone use as much as you can. If you really want to take snapshots of memorable moments, you can always try imprinting instead.
- Find a sit spot you can return to. Read all about what sit spots are and how to find one here.
- Set an intention for your practice. Just like they say in yoga, set an intention for your practice. When you enter the woods, think about something simple you want to accomplish while you’re there. Perhaps you need to de-stress from a harried day at the office or you want to feel a little magic, then let that be your intention. Some other examples of forest bathing intentions include: to feel relaxed, to tone down anxiety, to feel closer to God, to notice something new, to tune your ear to bird songs.
Your intention should be very simple and related to being in the forest. Your intention shouldn’t be to figure out how to solve your whole family’s problems. That’s too big and unrelated. However, you may be able to get a short reprieve from family drama in the forest so you can return refreshed.
- Don’t force it. Even if you have an intention, don’t force it. Don’t feel obligated to leave the forest a less stressed, changed person. Don’t feel pressured to go to the forest so you can relax and get on with your life. Wrap your intention loosely around your shoulders and allow whatever happens to happen.
- Perform an entrance ritual. I like to call this your threshold exercise. Find a ritual you can perform before entering the forest to set the practice apart from the rest of your day, to separate the experience from your frenzied life. To let go.
My favorite threshold exercise is to practice deep breathing through some branch-supported stretches. Some forest bathers leave their cares with a worry stone or worry tree. You may even practice changing your shoes or wiping your feet before entering the forest. Whatever threshold exercise you choose, use the time to transition and adjust your mindset.
- Don’t go far. Although some liken forest bathing to hiking, you really don’t want to “travel” when you’re forest bathing. You should stay within a general vicinity as you move through the exercises. You may choose not to even move from your sit spot the entire time. But forest bathing is more about standing still and noticing than moving at any sort of notable pace.
- Engage all your senses. Use your five+ senses to really experience the full spectrum of the forest. Forest bathing is an exercise in mindfulness where you pay attention to everything happening right now.
[Your “other” senses] - Bring your journal. A nature journal is one of a forest bather’s best allies. Journaling is a means of gathering your thoughts and experiences into a cohesive message or record. Journaling also guides you to notice things and put them into words. You can use your journal to draw and study plants, record observations from your sit spot, focus your attention, write passing thoughts, or record haiku moments before they flash away.
You could also use your journal to record information about your favorite trails, store or draw trail maps, or press leaves. You’ll be glad you have these records someday when you look back at all your entries and relive your favorite moments. You’ll have a tangible record of all your forest enrichment.
- Practice gratitude. Cultivate a heart of gratefulness whenever you go into the forest. Any time, really. But gratitude for nature and its Creator changes your entire perspective.
To practice gratitude, just think about all the things you’re thankful for right where you’re at. Whenever you notice something that warms your heart or makes you excited, extend your gratitude toward it. Forest bathing is meant to be a pleasant activity, and gratitude enhances those pleasantries. Getting into the practice of gratitude enriches the entire experience–and your life!
- Perform an exit ritual. Just like you perform an entrance ritual to shift your focus, you can also practice an exit ritual to transition back into your regular life. This helps you sort of bring your head back out of the clouds (er, trees), so to speak, and prepare your mind for the change. Change your shoes back. Use this time to journal. Or just take a minute to take in how you feel after your forest bathing adventure.
I also explain all of these forest bathing tips in this video:
I sure hope these forest bathing tips enrich your next experience in the forest. They’re simple, yet very profound once you actually put them into practice.
I want to know…
What are your favorite forest bathing tips?