Forest Bathing: 3 Mindfulness Benefits of Forest Bathing

Forest bathing (“shinrin-yoku” in Japanese) is a mindfulness exercise that involves immersing oneself in nature's sights, sounds, and smells. The practice of forest bathing originated in Japan in the 1980s as a process for disconnecting from technology to relax and de-stress.

While humans have long used time in natural settings as a form of wellness, the term “forest bath” (shinrin-yoku) originated in Japan in the 1980s. Today, the Japanese practice of shinrin-yoku is popular worldwide. Doctors and researchers continue to examine the potential physical health benefits of the practice to see if it can help lower stress hormones like cortisol or reduce a person’s heart rate or blood pressure.

Forest bathers spend time in a natural environment and focus on mindfulness and mental health. Forest bathing can:

1. 1. Encourage you to focus on the present: On a forest walk, you can take time to be aware of your surroundings and present in the moment. Though walking is a physical activity, you can make it a mindful experience by focusing on your breath and the sounds and smells of the natural world.
   
2. 2. Help you reset: Spending time in a forest environment with clean air and sunlight can help ground you. Meditating in the forest air can help reset your stress levels, leaving you feeling refreshed.
3. 3. Provide a respite from a hectic life: If you live in an urban environment, a forest bathing experience can help you reconnect with nature and with yourself. The forest atmosphere can be a welcome break for anyone with a busy life.

While you can find forest therapy guides certified by the Association of Nature and Forest Therapy to direct you on a guided walk, you can also try the practice on your own. If it is your first time forest bathing, follow these steps:

1. 1. Choose a location for your forest walk. You can forest bathe in any green space. You can experience the same effects of forest bathing in a local park or any wildlife area.
2. 2. Limit distractions. Turn off your cell phone and any other electronic devices that may distract you. If you’re forest bathing with others, try to keep discussion and talking to a minimum so you can all focus on the sights and sounds of the forest.
3. 3. Walk or sit while practicing mindfulness. During your forest bath, you can walk, sit, or stand. Focus on your surroundings and pay attention to what you hear, see, and smell. Take your trip slowly and do your best to avoid thinking about responsibilities or tasks at home or work. Take as long as you need before finishing your forest walk and returning home.

Find something comfortable to sit or lie on, grab a MasterClass Annual Membership, and dial into the present moment with Jon Kabat-Zinn, the father of the Western mindfulness movement. From formal meditation exercises to examinations of the science behind mindfulness, Jon will prepare you for the most important practice of them all: life itself.