Tag: forest bathing

December 13, 2017

A Christmas Tree Forest Bathing Experience

One of the best opportunities to go forest bathing? When you’re looking for your Christmas tree. Christmas tree forest bathing.

Even the sign at the front of our local tree farm educated us about the purified air around us.

But that pine smell…

You know what I’m talking about.

That pine smell that clears and refreshes your lungs…

That represents stability and reassurance…

That instantly smells like Christmas…

That maintains the residue of life in a winter forest void of leaves…

And when you bring that sweet tradition into your home, how your home presents that same refreshing comfort…

Can you feel it just by reading it?

The weekend after Thanksgiving, our little family went to find our Christmas tree.

We visited a new tree farm this year because of logistics, so it gave the experience a newness.

Since we were looking for the perfect tree, we were very in tune with the sights, sounds, and smells of the place.

We took our time, allowing for exploration…

…for our three-year-old to talk to the quail wandering around the property.

…for her to notice a hawk feather.

…for her and our nine-year-old to peer into a few animals’ dens and wonder at its inhabitants.

…for us to wander down a path on the property and look around.

…for the four of us to stop on the bridge and appreciate the trickle of water that ran through the farm.

…to appreciate all the pinecones underneath one of the trees, and find the biggest one to take home.

And I realized…we were forest bathing. Christmas tree forest bathing.

And we got to bring a remnant of that experience into our home, to smell the purified air every morning when we get up, to signify a season of new birth and warm spirits.

We get to do our own form of indoor forest bathing when we sit under the tree to read Christmas stories and sip hot chocolate.

Remember, forest bathing is a simple exercise in mindfulness and sensory exploration…

All it takes is a stand of trees and a little time to wander and wonder.

Shopping for your Christmas tree is the perfect time to try forest bathing.

***Here’s a great way to preserve some of that festive charm for months after Christmas. Use the needles from your pine tree to make this DIY Pine Needle Body Oil.

Do you cut down your own tree for Christmas? Have you ever stopped to “take in” all the pine-y wonder around you? Do you plan to go Christmas tree forest bathing this year?

December 7, 2017

Your 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?

July 6, 2017

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!

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

June 8, 2017

What is Forest Bathing and Why Should You Be Doing It?

What is forest bathing?

Forest Bathing is the literal translation of the Japanese term shinrin-yoku. Shinrin-yoku is a well-known practice in Japan of immersing oneself in the forest atmosphere.

It’s not about getting naked in the forest. Nope.

It has nothing to do with bathing in actual water either. No.

It’s not just taking a hike in a wooded area. Not at all.

It’s about simply being in the presence of trees. Where the air is cleaner. Where everything is in its natural state. Where the colors and gentleness are pleasant to all the senses.

Forest bathing is about exposing yourself to the healing elements of the forest.

It’s about resting or taking a slow, intentional walk through the forest to unwind, re-center, reduce stress, and take in all the tangible and intangible effects of the lush vegetation.

I know what you’re thinking. Taking a walk through the forest? That sounds like a hike. I’ve been hiking for years. No need to call it anything fancy.

Ah, but my friend, forest bathing is not just a hike in the woods.

It’s not about moving fast to end up at a particular destination or get exercise. It’s about moving slow and controlled, or even sitting, with a particular purpose in mind, such as relaxation. Typically you don’t even travel very far when forest bathing, because exercise is not the point.

Let’s dive deeper into “the point.”

What’s the point of forest bathing?

In the 1980s, the Forest Agency of Japan actually created a public movement around shinrin-yoku. After numerous studies showed the healing effects of the forest, the country adopted the practice and shaped various health policies around it.

In Japan, you’ll even find designated Forest Therapy trails and entire organizations dedicated to shinrin-yoku. In fact, a forest has to pass certain standards to be considered a therapy forest. They go so far as to do blood-sampling studies to determine whether natural killer cell counts in people are raised enough to consider it therapeutic. Forest therapy is even covered by insurance! They take it very seriously, for good reason.

The US has a lot of catching up to do.

But why do they care so much?

Well, through a culmination of many studies, they noticed how many physical and mental benefits forest bathing offers. The forests provide a reprieve from the maniacal pace and superficiality of big cities, offering relaxation and stress reduction in exchange for the frenzy. (Take a look at all the studies here.)

You’re likely already intuitively aware of the calming effects of nature. Ever since you were a kid, you’ve probably had your own treasured experiences in nature. It soothes and invites and calms.

Forest bathing gives that practice a name and a purpose and validates that feeling. This is just a way of going deeper into that practice, getting the most out of it, and really understanding the “why” behind it.

Just pay attention to what happens to your body if I show you a picture of a lush forest…

If you’re attuned to your body, you may have felt an immediate relaxation sensation in your body, right? A sense of magic and wonder comes over you. You want to be there. You feel drawn.

Forest bathing is about answering that calling.

It’s about experiencing those greenscapes with all your senses.

It’s about mindfulness.

It’s about healing.

It’s about clarity.

It’s about relaxation.

It’s about tuning in to your intuition.

It’s about leaving man-made environments and returning to nature.

It’s about returning to where we came from.

It’s the underlying message: “this is where I belong.”

You really just sit in the presence of the forest and take in the environment with all your senses to experience all of the above.

Ok, so now you’re curious…

How do you start nature bathing?

Open forest. Insert human.

No, but really. Forest bathing can take whatever form you want it to take. There are no hard and fast rules.

I’m in the process of creating a starter field guide [Be the first to get it HERE]. There are a few other programs out there too. You can hire a guide. You can join a Meetup group. You can practice it solo. But you really need little more than yourself and a patch of trees. Even shoes are optional.

Forest bathing is about soaking in the essence of the forest. It sounds esoteric, but it’s actually very straightforward. Being in nature is good for your wellbeing. Practicing mindfulness and awareness in nature deepens that goodness.

So, what you want to do is engage with the forest with all your senses, try to smell nature so hard that you can’t forget it. Try to etch the colors in your mind and appreciate their vibrancy. Run your bare feet through the grass to indulge your playful side and reap the earthing benefits. Take a moment to feel the wind moving each hair on your arm.

You have to be intentional about noticing. Just noticing with all your senses.

What are the benefits of nature bathing?

Well, there are quite a few studies on the subject. If you like the science or you’re skeptical, give these a read. Otherwise, you can just read through the benefits:

Decreased blood pressure
Lowered pulse rate: it only makes sense that if stress is lessened, pulse would be as well.
Higher immunity
Lowered stress: the actual amount of cortisol in your body lessens in the forest. Remember cortisol is the stress hormone that messes with your insulin levels and weight, not to mention well-being.
Lowers sympathetic and heightens parasympathetic nervous system: this is the exact prescription for anxiety.
Increased cognition
Improved attention
Feeling alive and vibrant
Honed intuition

If you’re intrigued, we’ve got so much more information in our free Starter Field Guide and the full Forest Bathing Immersion Guide.

And always keep you eyes on the website and blog to see what’s we’re cooking up;)

Sources: Pubmed

What do you think? What is forest bathing to you?

June 8, 2017

Forest Bathing Studies: Why You Need To Start Today!

Note: I will keep adding to this library of forest bathing studies as I come across more research, so make sure to check back! Feel free to make suggestions too!

When I first learned about shinrin-yoku, or forest bathing, I was skeptical.

I knew there was something about nature that helped the world make sense.

But I kinda thought forest bathing was some kind of woo-woo thing one might scoff at.

But then I saw the evidence as I dug deeper.

I guess I didn’t really need evidence, intuition was enough to tell me that nature is restorative, but I’m a person who likes evidence.

If you are too, take a read through these studies that show that forest bathing, or nature bathing in general, is really powerful for the mind and body.

Forest Bathing Studies:

Proof that Nature Bathing is Good For You!

Emotional and Mental Health Benefits of Forest Bathing

This NEW German study shows 1hr in nature decreases amygdala activity, calming the emotional responses of fear and fight or flight.

This Netherlands study showed that green spaces helped intercept stress.

Another study in the US showed similar effects on stress reduction.

The sounds of nature help with relaxation more than meditation apps.

Nature sounds relax our bodies from fight-or-flight to rest-and-digest mode.

Even simulated forest environments with wood smells and sensations and forest sounds create a relaxation effect.

This study shows that negative emotions like sadness and anger were reduced after spending time in natural environments.

Research suggests that spending time in nature improves attention.

Researchers second that getting outside improves memory and focus, even in the dead of winter.

This study shows that forest settings create more positive emotions and heightened attention than urban settings.

This set of studies shows that forest bathing reduces cortisol levels, lowers pulse rate, lowers blood pressure, greater parasympathetic nerve activation, and less sympathetic nerve activation. In other words, forest bathing reduces all the symptoms of anxiety.

Self-discipline is higher for inner city children exposed to green landscapes.

Self-esteem and mood improve after just 5 minutes in a green natural space.

This study shows that children with attention deficit experience better concentration after walking through a park.

Forest bathing has been shown to reduce hostility and depression and increase liveliness.

Yep, it definitely makes you feel more alive!

Forest bathers enjoy less rumination, a marker of mental illness. Urbanization seems to correlate with higher mental illness rates, so the antidote seems to be more exposure to nature.

Forest environments have a pronounced relaxing effect on the human body. Subjects of this study felt comfort, calm and refreshed after viewing or walking in a forest area.

Live plants and window views increase job satisfaction in the workplace. There’s a valid reason we all want the window view! And a valid reason for employers it to give us!

Natural environments make us more caring, autonomous, and generous.

Spending time with your kid in a natural environment improves your relationships with your children.

Physical Benefits of Shinrin-Yoku

Two hours a week (24 minutes a day) is the optimal amount of time to spend in nature for health benefits. (Hey, that’s just about as much time as you should spend exercising too–why not double up and work out outside for monster benefits?)

Exercising outdoors may help reduce migraines, notably migraines caused by exercise.

Forest bathing improves immune function, helping the body fight off bugs. The study showed that one trip to the forest created a month’s worth of immune system improvement. It seems that inhaling phytoncides, the forests natural aromatherapy, plays a part in this immune response. You can also read more here.

A newer study shows the psychological and physiological benefits of forest bathing in bamboo forests. It appears to improve mood, increase oxygen levels, lower blood pressure, and increase immune function.

This set of studies recognizes the impact of forest bathing and natural environments on every one of our five senses. They studied each separately: touch, sound, sight, smell, and taste and found a positive effect with all of them. It pays to engage all five senses in your practice.

Those NK cells that forest bathing produces not only improve immune function, but even produce anti-cancer proteins.

The correlation between forest coverage and cancer death seems to indicate that people living in forest areas are less likely to die from some cancers.

If you get outside in the morning, the light helps re-calibrate your circadian rhythm, which is responsible for metabolism and energy, and may even help you lose weight.

Forest bathing improves cognitive function, including working memory. This study also confirms again the stress reduction provided by green landscapes.

If you weren’t convinced about that one, here’s another study showing it improves cognitive function and has a positive effect on depression.

Nature bathing makes you feel more alive!!!! Vitality and restoration. We can all use more of that!

Even just viewing a natural landscape from a hospital window helps patients recover from surgery!

This study shows the cardiovascular and metabolic benefits of walking in the forest.

One study shows that the more vegetation inner city occupants were exposed to, the lower levels of crime, aggression, and mental fatigue they experienced.

Along the same lines, the high vegetation that children in rural areas are exposed to seem to increase resilience to stress.

Diabetic patients experienced higher insulin sensitivity and lower blood glucose levels after walking in the forest.

Views of natural environments reduce cravings for food, cigarettes, and alcohol.

Time spent outdoors saves the world trillions of dollars in medical expenses.

Your First Forest Bathing Exercise

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

Starter Guide

Full Immersion Program

Blog Posts

Guest Posting

Facebook Group

What is forest bathing?

What’s the point of forest bathing?

But why do they care so much?

How do you start nature bathing?

What are the benefits of nature bathing?

Forest Bathing Studies:

Proof that Nature Bathing is Good For You!

Emotional and Mental Health Benefits of Forest Bathing

Physical Benefits of Shinrin-Yoku

Further reading