Tag: shinrin yoku

May 21, 2018

All About Forest Bathing Sit Spots

Have you heard mention of Sit Spots in the forest bathing community yet?

Perhaps you’re wondering what they are, why they matter, and how to use them.

That’s precisely why I put together this video and related post. To help answer those questions and give you some more personal insight into sit spots.

Like I say in the video, don’t make a production of choosing a sit spot. It’s not complicated, but I do have a few tips to help you make the best of it.

What is a sit spot?

“Sit Spot” is just a fun term for an inviting spot you can sit down and rest in nature.

Remember back to when you were a kid and you had a secret hiding spot or a place you ran away to when you were mad at your mom?

Yeah, that would be your kid version of a sit spot.

As an adult, you want a similar place you can run and hide when you need to get away.

Or just a place you can find solace or rest.

A Sit Spot is an inviting spot where you can sit down and rest in nature.

What do you do in your sit spot?

Your Sit Spot is the ideal location for your forest bathing practice. The place where you practice your exercises and “just be” in nature.

It can also be a wonderful place to:

Bird watch
Pray
Meditate
Read
Draw
Journal

I use my sit spot for all kinds of tasks. I love going to my sit spot even for menial tasks, because it’s a better place to work than indoors.

How do you find a sit spot?

Just walk around and get a feel for the area you want to explore. Keep your eyes out for a place that looks like it would be a good place to sit.

An inviting space.

A comfortable seat.

You probably want to choose a sit spot that doesn’t get much traffic so you can be alone. You don’t want to feel weird and exposed when you’re deep in concentration.

You want to feel uninhibited when you do your forest bathing practice.

That’s why I suggest a spot slightly off the trail. Not far enough to get lost but far enough removed from foot traffic.

Where should you have a forest bathing sit spot?

I suggest finding a sit spot in your yard, for sure. Or close by your home, if you don’t have a yard.

You should have a place you can return to easily, that doesn’t require a trek.

I also suggest finding a sit spot in each of the woods you regularly visit. A place you can return to. A familiar place. A place you know by heart, with your heart.

Benefits of returning to your sit spot

The first reason why I suggest a sit spot in each place you regularly visit is because it can enhance your forest bathing practice.

When you forest bathe, you attune yourself to all the sights, sounds, and smells around you. You tune in with all your senses.

The cool thing about a sit spot, is that you get to investigate all the subtle changes that happen in one single area of the woods.

You notice all those subtle changes in the environment that you wouldn’t notice if you didn’t return to the same exact spot.

The second reason why you should have sit spots in your favorite places is that it makes each place feel more like home.

More familiar.

More inviting.

More comfortable and safe.

The more “at home” you feel there, the more intimately
connected to nature you start to feel.

How do you prepare your sit spot?

You don’t need to do, bring, or prepare anything special to use your sit spot.

Some people like to wait until the forest “invites” them in.

Others like to allow their intuition to guide them.

Still others thank their sit spot for its hospitality.

I just go to my sit spot and enjoy it.

You do you.

There are a few practical ways to make your sit spot more comfortable though.

If you don’t want a wet, dirty bottom, you may want to bring something to sit on–here are 8 ideas!

If you have a sit spot in your yard, make sure to keep it mowed, clean out the prickers and brush, and keep your pets away from it;)

If you have a sit spot in a public forest, make sure to leave no trace.

That’s it! Like I said, doesn’t need to be more complicated than that.

I hope this article inspires you to find and use a sit spot for your forest bathing practice.

If you want a free sit spot forest bathing exercise, check out this enlightening guest post I wrote for the ANFT.

For access to my full Forest Bathing Immersion Library, check it out here.

Tell me a story about your favorite sit spot in the comments!

May 18, 2018

Tree Stump Drum Set DIY

*This post contains Amazon Affiliate links. That means I could make a teensy commission for any purchase you make to help keep this site running at no additional cost to you.

The Tree that Keeps Giving: Tree Stump Drum Set

Did you ever read The Giving Tree when you were a kid?

It’s like part of the kid lit canon.

I just picked up a copy for my kids on Amazon. [Click here to peek inside.]

The tree that keeps on giving.

We have one of those…

You see, our country house is heated by a wood-burning stove.

So, we collect wood from people who are getting rid of it during the summer to heat our house through the winter.

The trees continue to give to us in the form of a toasty home.

I don’t know about you, but a warm winter home helps me stay sane through the long, dark winter.

Anyway,

We happened to have this one really huge, wonky hunk of wood in our backyard.

And a bunch of metal bowls.

An idea was born…

The tree stump drum set!

I have wanted to make a backyard drumming area for the longest time after discovering Soule Mama’s banging wall several years ago, and suddenly the pieces all came together with that hunk of wood.

So, my husband got on the tractor and cleared an area for me.

I had him leave one tree trunk for a seat and I got to work.

I arranged the metal containers where I wanted them to go and pounded in a nail for each of them to hang from. I also pounded two nails into the side to hang the metal spoon “drumsticks.”

Then, I revealed the finished tree stump drum set to the kids who proceeded to knock out a jam session.

Exactly!

That’s exactly what I wanted to create for them.

A creative outdoor space where they can be as noisy as they want,
like a kid ought.

How to Make a DIY Tree Stump Drum Set

If you want to make one of your own, inquire with a local tree-cutting service for the wood. We found ours on Craigslist. Or you could use an existing tree stump in your yard.

Most of the metal “drums” and metal spoons came from the Dollar Store. Two came from the kitchen section, one came from the pet section, and one from the garden section. I added a metal colander and garbage can lid we had lying around.

The thrift store is another great place to collect metal items.

You can see how this project had me thinking again about The Giving Tree.

This here tree just keeps on giving.

By the number of tree rings on the trunk and the heft of the piece, it lived a long and fruitful life in front of a local home.

It must have provided heaps of shade and homes for countless animals. Hundreds of thousands of ants must have scaled its ridges over the years.

And it continues to live on and serve a big purpose in our backyard.

A place to create memories.

A place to encourage creative play.

A place to sit and gather.

[For more nature-based DIY projects, check here]

Tell me a story…Do you have a tree that keeps on giving?

April 3, 2018

How to Forest Bathe in the Winter

{Pin me!}

*Please note, I have a few Amazon affiliate links in this post, which means I get a teensy commission, but it doesn’t affect your cost in any way. All commissions help keep this site running.

Forest bathing in the summer?

Pretty darn amazing. Effortless even.

Forest bathing in the winter?

Blech. Why bother.

It’s frigid…

The trees are in hibernation…

The trek requires much more preparation and gear by way of boots, jacket, hat, gloves, etc.

The air is plain old hostile sometimes…

…at least to me.

Especially when it’s 25 below zero. Your eyelids practically freeze shut.

But I do make an effort to get outside whenever it’s above freezing, at least for a little while.

I’m trying to make a more concerted effort to get outside in the winter, despite all my self-inflicted limitations.

I would challenge you to do the same. Even for just a few minutes.

I’m also trying to incorporate the forest into my indoor life.

So, that’s what made me think about what winter forest bathing looks like. (Plus, it’s snowing outside my window as I write this).

I want to show you a few ways that you can experience the benefits of forest bathing into the winter.

4 Ways to Forest Bathe in the Winter

#1 Nature Micro-Dosing

I refer to nature micro-dosing above when I talk about getting outside in the winter, at least for a few minutes. I also explain the concept of micro-dosing in this video.

Essentially, you should still make an effort to get outside and take in nature or sit in a sunny window to give yourself micro doses of nature in winter. The forest is still accessible to you, you just have to make the effort.

#2 Massage Your Senses

Even when you can’t physically get outside, you can still expose your senses to the sights, sounds, and smells of the forest. You can still put all the concepts of mindfulness to practice indoors.

Sight

To find the sights of nature, you need look no further than YouTube. You can check out my forest bathing playlist or watch other videos of the forest. You can also take a few minutes to peruse forest images on photography websites. Studies show just looking at green imagery benefits your life.

{Related reading: check out this compilation of studies about the benefits of forest bathing}

Sound

To expose yourself to forest sounds, check out mynoise.net. I use this audio website all the time. I love listening to forest sounds to take me there in my imagination. Check out the Fairy Pond and Rainforest, Primeval Forest, and Japanese Garden audio streams, in particular.

Smell

The smells of the forest are always available to you in essential oil form. I recently grabbed some Hinoki Oil and a Deep Forest essential oil blend from Amazon. They basically smell like a pine forest (because that’s what they are!).

Hinoki essential oil, derived from cypress trees, was used in several studies to demonstrate how pine forests increase immune function and induce relaxation. Diffuse these pine-scented, straight-from-the-forest oils in your living room or make my essential-oil infused Forest Bath to experience the same benefits for yourself.

#3 Nature Visualization Therapy

You can also practice nature visualization to forest bathe in your imagination. Fun fact: Your mind doesn’t know the difference between visualization and real life. Even if you’re forest bathing in your head, your mind thinks you’re forest bathing for real.

Try a guided meditation, like this one to shift your mind into forest bathing mode. If you’re prone to anxiety like me, you might find this exercise really helpful in taming your nervous system.

#4 Try a Winter Forest Bathing Exercise

This winter forest bathing exercise helps you appreciate the processes that happen during the winter season. Make sure to bundle up enough to enjoy the outdoors or wait for a day when the temperatures are above freezing.

#5 Bring the Forest Indoors

No, I’m not advising you to plant a forest inside your house. I’m just suggesting you bring some of that living greenery indoors to infuse your living spaces with life. Bonsai trees, plants, terrariums, and other indoor foliage give you some measure of exposure to green when there’s no green outside.

Ever heard of Breathing Rooms? I just came across this concept while doing some research. I love this idea of dedicating a room in your house to cultivating fresh air. Gather some plants in your solarium and visit that room whenever you need to clear your lungs or take a break from worldly technology.

{Via}

I hope this article gives you some inspiration to continue to forest bathe in the winter, even when the snow and cold invade your favorite forest area.

Even though the winter isn’t the most inviting time to go forest bathing, there are still benefits from doing so. It’s a great way to experience the forest in all its different stages.

Try it!

How about you?

Do you make intentional efforts to forest bathe in the winter? What are your favorite ways to bring nature indoors?

February 2, 2018

50 Ways to Uplevel Your Forest Bathing Experience

If you’re one of the many people that can appreciate the subtle nuances that make forest bathing so satisfying, you’ll enjoy these strategies to take your practice a step further.

Or, you can use each one of these as a starting point if you’re just beginning to forest bathe.

These strategies help you mine the cracks of your forest bathing practice for gold.

Try these 50 ways to uplevel your shinrin-yoku experience:

Bring a magnifying glass. Check out nature in even more up-close detail.
Bring your journal.
Bare your feet
Use a walking stick. Make it a game to find the best one.
Use your imagination to build a fantasy story about your surroundings in your head a la Bridge to Terabithia or Where the Wild Things Are.
Bring your child with you and ask them general questions about the forest to see what they say.
Bring along a local field guide.
Go forest bathing at sunrise.
Leave your technology behind completely.
Pray.
Do a handstand and observe the trees from a new perspective.
Touch interesting textures with something other than your hands: your knees, toes, or nose.
Dig a hole.
Bury a burden in the hole you dug.
Carry parts of the forest with you as you walk, such as a pinch bouquet.
Leave a gift, something of yourself, for the forest (without littering). A kiss. A lock of hair. A prayer written in the soil.
Go forest bathing at sunset.
Read a nature poem before you go to set the tone.
Leave your worries at the forest entrance.
Smile.
Skip.
Do some stretches with the support of a tree.
Burn a mental snapshot.
Sing.
Set an intention for your walk before you go.
Lean in.
Look around and locate more things to be grateful for.
Bring your dog. See the forest through the eyes of your pet.
Try to scope out secret hiding spots like you would as a kid.
Look inside hollow trees.
Perform a one-word walking mantra meditation.
Take a moment to actually read the informational signs.
Follow the length of an entire vine with your hands.
Veer off the trail a tad.
Walk backwards for a short distance.
Try to decipher the answers to life’s biggest questions in the forest.
Stare intently at something interesting.
Take in the view of the forest on your back.
Follow the trail of an ant.
Find a high spot to look out over the horizon on.
Give back to the forest: pick up a piece of trash or send a mental blessing.
Put your feet in the water.
Write a message in the soil.
Leave a message in a hollow tree for someone to find.
Sway or do some Tai Chi moves.
Let the little kid inside of you dance when you feel compelled.
Listen for rhythms.
Make note of natural symmetries and patterns.
Learn one thing about how to survive in nature.
Take a moment to appreciate how tiny you are inside the forest from the Google-eye view.

Here’s a pinnable version to pin for later!

I hope this brainstorm helps you get more out of your next forest bathing experience. Let me know how it goes in the comments below!

January 3, 2018

Microdosing: The Solution When it’s Too Cold to Forest Bathe!

It’s been in the negative digits this week in Wisconsin. It’s rather unpleasant to be outside, even for a few seconds. It literally hurts your face to open the door. Even inside, we’re using space heaters to try and keep up with the chill in the air.

However, I have this burning itch inside me to experience nature every day. Can you relate?

I try to spend time in front of sunny windows or at least run to the mailbox to get the mail. That’s about all I can handle, but it’s better than the alternative of not getting any nature exposure (the horror!)

So, that’s why I thought it would be helpful to discuss how micro-dosing is the solution when it’s too cold outside to go forest bathing.

What is nature micro-dosing?

Micro-dosing on nature is about getting little bits of exposure to nature whenever you can. A quick walk outside with the dog, a quick snowball fight with the kids, a quick jaunt outside to fill the bird feeder… It’s getting outside for even just a few minutes when it’s otherwise impossible to be outside.

What are the benefits of forest micro-dosing?

You might think, why bother if I can only be outside for a few minutes?

Studies show that just by looking at plants or having a nature window view, you experience positive benefits, so you can imagine the advantages of forest bathing in microdoses.

Just 5 minutes of activity outside is enough to improve mood and self-esteem (and help you stay warm).

Even if you think going outside for a few minutes wouldn’t matter, it does! You should even be able to notice how you feel different when you skip it for a few days. You start to crave it!

How can you get your micro-dose of nature?

Even if you can’t get physically outside, you can view it from the window or sit in a sunny patch.

Gaze out a window at the glistening snow-covered branches.
Curl up in a sunny patch on the carpet like a cat. Or Make Your Own Sunshine!
Get as bundled up as you can and go lean on a tree for a few minutes.
Pay attention to one of the green flourishing house plants. Touch, smell, and view it.

This is how I like to micro-dose on -20 degree days:

Find a sunny spot on the carpet with a view of our treeline.
Set the 2 minute meditation timer on my Fitbit.
Follow the Fitbit deep breathing exercise with my chin tilted toward the sun.
When the breathing exercise is over, stare out the window at the trees for a few minutes longer.

Otherwise, I like to put as many layers on as possible and walk along our treeline and back.

It’s enough to fill my lungs with a quick hit of fresh air, change my scenery, change my perceptual input for a few minutes, and get natural sun and nature exposure.

Here’s a quick view of what micro-dosing looks like at my house:

I hope this inspires you to get outside, even just for a few minutes. I’d love to hear from you:

How are you going to get outside today? Do you notice a difference when you do versus when you don’t get outside every day?