Forest Bathing
Known in Japan as shinrin yoku it's a process of relaxation - a simple method of being calm and quiet amongst the trees, observing nature around you whilst breathing deeply. It can help both adults and children de-stress and boost health and wellbeing in a natural way.
Tips for beginners
Turn off your devices to give yourself the best chance of relaxing, being mindful and enjoying a sensory forest-based experience
Slow down, so you can see and feel more
Take long breaths deep into the abdomen. Extending the exhalation of air to twice the length of the inhalation sends a message to the body that it can relax.
Stop, stand or sit, smell what’s around you
Take in your surroundings using all of your senses
Sit quietly using mindful observation
Keep your eyes open. The colours of nature are soothing and studies have shown that people relax best while seeing greens and blues
Stay as long as you can
Forest bathing at home
It's not always possible for us to get out to a woodland or forest (due to lockdown, an illness or transport difficulty). However, you can still get some benefit by forest bathing at home.
Studies show that our brains can find it difficult to tell the difference between what we're actually seeing and doing, and what we're picturing in our heads (that's why athletes visualise themselves winning a race).
So if you can't get to the real thing, here is a guide to help you try this beneficial practice at home.
First turn off your devices to give yourself the best chance of relaxing, being mindful and visualising your sensory forest experience
Find a comfortable place to stand or sit – perhaps by an open window or in your garden
Slowly close your eyes
Imagine yourself standing amongst trees – this could be in your favourite forest or you could create yourself an imaginary forest
Breathe deeply and imagine feeling the warmth of the sun on your face
A breeze rustles the leaves and you hear bird song close by
Take long deep breathes into the abdomen, extending the exhalation of air to twice the length of the inhalation – this sends a message to the body that it can relax
As you picture yourself standing amongst the trees, what do you see around you?
What can you smell and hear?
Take in your forest surroundings using all of your senses. How does it feel?
Remember, you can stay here as long as you like and return whenever you wish. This is your forest, your safe, calm, peaceful place
When you’re ready to move on, take a deep breath and slowly open your eyes.
