{"id":93191,"date":"2024-06-24T09:51:21","date_gmt":"2024-06-24T16:51:21","guid":{"rendered":"https:\/\/sempervirens.org\/?p=93191"},"modified":"2024-06-25T12:41:32","modified_gmt":"2024-06-25T19:41:32","slug":"introduction-to-forest-bathing","status":"publish","type":"post","link":"https:\/\/sempervirens.org\/news\/introduction-to-forest-bathing\/","title":{"rendered":"Introduction to Forest Bathing"},"content":{"rendered":"\n<h1>\n\t\tAn Introduction to\n\t<\/h1>\n<h3>\n\t\tForest Bathing\n\t<\/h3>\n\t<p>Forest bathing, or &#8220;Shinrin-yoku&#8221; as it&#8217;s called in Japan where the practice was founded, is a way of immersing your senses in nature that has proven benefits for our physical and mental well being. Time in nature can boost our immune systems and creativity, settle our minds, and lower our stress levels. But how do you forest bathe? While an actual bath in the forest is not required, here&#8217;s an introduction to get started improving your connection with nature and your health.<\/p>\n\t\t\t<a href=\"https:\/\/secure.sempervirens.org\/onlineactions\/Fv3AoGt3fkaoxC6fUma1-Q2?ms=10ZW100_A\" target=\"_blank\" rel=\"noopener\">\n\t\t\t\t\t\t\tDonate Now\n\t\t\t\t\t<\/a>\n\t\t\t<a href=\"https:\/\/sempervirens.org\/visit\/\" target=\"_self\" rel=\"noopener\">\n\t\t\t\t\t\t\tVisit the Redwoods\n\t\t\t\t\t<\/a>\n\t<p>photo by Canopy Dynamics<\/p>\n<h1>\n\t\tWhat is Forest Bathing?\n\t<\/h1>\n\t<p>Everyone can forest bathe to enjoy <a href=\"https:\/\/sempervirens.org\/learn\/redwoods-and-people\/\">nature&#8217;s healing benefits<\/a>. Dr. Suzanne Bartlett Hackenmiller, Sempervirens Fund&#8217;s Wellness Advisor and author of <a href=\"https:\/\/rowman.com\/ISBN\/9781493042029\/The-Outdoor-Adventurer's-Guide-to-Forest-Bathing-Using-Shinrin-Yoku-to-Hike-Bike-Paddle-and-Climb-Your-Way-to-Health-and-Happiness\">The Outdoor Adventurer&#8217;s Guide to Forest Bathing<\/a>, says, &#8220;Forest bathing is all about getting in nature, slowing down, taking it in through the senses. It&#8217;s not a hike for physical fitness, it&#8217;s not a nature identification walk, it really is just for the purpose of being in nature.&#8221; And if getting into nature isn&#8217;t an option, virtual forest bathing can still offer health benefits.<\/p>\n<h2>\n\t\tVirtual Forest Bathing\n\t<\/h2>\n\t<p>Enjoy a virtual forest bathing experience led by <a href=\"https:\/\/integrativeinitiative.com\/\" target=\"_blank\" rel=\"noopener\">Dr. Suzanne Bartlett Hackenmiller<\/a> for the ultimate break in your day. Thank you to AllTrails for supporting the production of this film. You can also watch the <a href=\"https:\/\/sempervirens.org\/webinars\/introduction-to-forest-bathing-dr-suzanne-bartlett-hackenmiller\/\">full Introduction to Forest Bathing webinar<\/a>, which includes a discussion with Dr. Hackenmiller<\/p>\n\t<iframe title=\"vimeo-player\" src=\"https:\/\/player.vimeo.com\/video\/677824651?h=90cf099f19\" width=\"640\" height=\"360\" frameborder=\"0\" allowfullscreen><\/iframe>\n<h2>\n\t\tWhat Are Invitations and Why Are They Important?\n\t<\/h2>\n\t<p>In forest bathing, or nature therapy as it is sometimes called, invitations help us to notice nature more deeply. &#8220;Invitations are prompts we can give ourselves to invite an inward response to the nature we are experiencing,&#8221; Dr. Hackenmiller explains. Here are some invitations Dr. Hackenmiller recommends trying during your forest bath:<\/p>\n<h3>\n\t\tPleasures of Presence \n\t<\/h3>\n\t<p>Forest bathing often begins with a series of invitations called the &#8220;Pleasures of Presence.&#8221; These invitations can help you connect with and feel present in any outdoor space through mind and body contemplations for your forest bathing experience.<\/p>\n<h4>\n\t\tFind your Space\n\t<\/h4>\n\t<p>Locate a spot where you can sit comfortably and close your eyes or lower them to the ground.<\/p>\n<p>photo by Orenda Randuch<\/p>\n<h4>\n\t\tNotice the Air\n\t<\/h4>\n\t<p>Next, take some slow deep breaths, in through your nose and out through your mouth. Notice the fragrance of the air here. Notice the temperature and the moisture of the air as it enters and exits your body. Notice that you are sharing this air with the plants, and animals who inhabit this area. Imagine that you are bringing this air into your body.<\/p>\n<p>photo by Orenda Randuch<\/p>\n<h4>\n\t\tConnect to the Earth\n\t<\/h4>\n\t<p>Now shift your attention to the ground beneath you. If you can touch it with your hands, do so. You might even imagine roots growing down from your body into the earth beneath you, as if these roots are growing all the way down to the center of the earth. Spend a few moments in stillness feeling grounded to the earth.<\/p>\n<p>photo by Orenda Randuch<\/p>\n<h4>\n\t\tListen Closely, and Far Away\n\t<\/h4>\n\t<p>Next, notice the sounds that are close to you and filter out all the other sounds. Then transition to noticing sounds from as far away as possible, ultimately imagining that you are taking all the sounds in at once.<\/p>\n<p>photo by Ian Bornarth<\/p>\n<h4>\n\t\tSee This Place\n\t<\/h4>\n\t<p>Finally, imagine that you have just arrived in this place. When you open your eyes or raise your gaze, take in the sights and sounds before you as if for the very first time.<\/p>\n<p>photo by Mike Kahn<\/p>\n<h3>\n\t\tInvitations by Sense\n\t<\/h3>\n\t<p>These invitations can help you deepen your forest bathing experience and increase your health benefits by exploring your outdoor space through different senses. Consider picking and choosing ones that make the most sense for your experience and the space where you are forest bathing.<\/p>\n\t\t\t\t\t<a href=\"javascript:void(0);\" id=\"fl-accordion--label-0\" tabindex=\"0\" aria-controls=\"fl-accordion--panel-0\">Sight<\/a>\n\t\t\t\t\t<strong>Notice the Light<\/strong><br \/>\nWhere are you seeing contrasts in darkness and light? What is it like if you shift your focus to dark instead of light areas? What about color and shapes? How do things change if you squint your eyes?\n<strong>What&#8217;s in Motion<\/strong><br \/>\nTake 5-10 minutes to notice what is visibly in motion. In silence, look up high, look down low, look at objects up close, and gaze at your surroundings in the distance, simply noticing what is in motion. If your attention becomes distracted, gently bring it back to noticing what is visibly in motion.\n<strong>Sit Spot<\/strong><br \/>\nFind a place to sit or rest-on a rock, on a bench, on the ground-and simply sit for 20 or so minutes and observe the plants, animals, birds, insects, sand, and water. What do you notice?\n<strong>Metaphors<\/strong><br \/>\nOur daily lives are full of metaphors: the root of a problem, tree of life, branches of unity, fruits of our labor, tree of knowledge, forest lungs. What other metaphors can you think of as you look around you?\n<strong>Watching Water<\/strong><br \/>\nTake several moments-as much time as you are able-to gaze upon the water. Simply watch the water as it moves. What do you notice? How does this make you feel?\n<strong>Gazing Up a Tree<\/strong><br \/>\nStop moving for a moment and gaze in all directions until a particular tree catches your attention. Move toward the tree and when you find a location where you can see it well, find a place to sit or perhaps lean against or near another tree. Take five minutes or so to very slowly gaze up the tree that caught your attention, starting with the roots as far away as they extend, up the trunk of the tree, exploring the branches with your eyes, and taking the full five minutes to gaze ever so slowly to the very top of the tree. What do you notice?\n<strong>Follow Roots<\/strong><br \/>\nA tree&#8217;s roots extend deep into the earth beneath it, exchanging important information with neighboring trees and bringing water and nutrients into the tree. Gaze upon the root system of a tree in your midst, allowing your gaze to slowly, slowly trace each root from the earth to the tree, and back and forth around the circumference of the tree. What does the word &#8220;root&#8221; bring to mind? What do you notice as you follow roots?\n<strong>How is This Like That?<\/strong><br \/>\nNotice wildlife that catch your eye. Explore their characteristics-smooth, soft, spiky, sharp, slippery, slimy? How does this characteristic relate to something going on in your life? How is this like that?\n<strong>Consider the Size of Things<\/strong><br \/>\nSeek out things that are tiny, even microscopic. Notice things that are large and broad. How does the size of objects and the space around you make you feel? Notice representation of the different elements that are in this space: air, space, fire, water, earth. Are there ways in which these elements are represented in your own life?\n<strong>Finding Life in Death and Decay<\/strong><br \/>\nOften, we avert our eyes and mind from the deceased. But consider taking a closer look at signs of death and decay in the forest. Use all your senses to see, smell, touch (if it feels safe) and explore such things as deceased insects and animals, forest floor debris, mushrooms, fungi, and plants or leaves with damage. What is happening in these processes? What emotions arise? Is there a message for you here?\n\t\t\t\t\t<a href=\"javascript:void(0);\" id=\"fl-accordion--label-1\" tabindex=\"0\" aria-controls=\"fl-accordion--panel-1\">Sound<\/a>\n\t\t\t\t\t<strong>Echolocation<\/strong><br \/>\nBats use their keen sense of hearing to find a mate and to find food. Sit and close your eyes or lower them to the ground. Imagine that you are a bat. What do you hear within five feet of your body? Within 20 feet? As far as you can hear? How does this make you feel?\n\t\t\t\t\t<a href=\"javascript:void(0);\" id=\"fl-accordion--label-2\" tabindex=\"0\" aria-controls=\"fl-accordion--panel-2\">Smell<\/a>\n\t\t\t\t\t<strong>Connect our Worlds<\/strong><br \/>\nRespiration connects our inner world with the outer world. In Latin, &#8220;spir&#8221; from respiration means &#8220;to breathe.&#8221; Did you know &#8220;spirit&#8221; comes from the same root word? Contemplate this as you breathe, exchanging oxygen and carbon dioxide with the trees. How does this make you feel?\n<strong>4-7-8 Breathing<\/strong><br \/>\nAs you sit or stand in this place, explore the sensation of breathing in the air. Consider trying the 4-7-8 breathing technique: breathe in for the count of four, hold your breath for the count of seven, exhale slowly for the count of eight and repeat this sequence four times. How does this make you feel? What do you notice?\n\t\t\t\t\t<a href=\"javascript:void(0);\" id=\"fl-accordion--label-3\" tabindex=\"0\" aria-controls=\"fl-accordion--panel-3\">Touch<\/a>\n\t\t\t\t\t<strong>Exploring Earth<\/strong><br \/>\nIf it is an option, consider removing your shoes and socks and being barefoot on the earth. Move as slowly as you can, in silence, noticing the sensation of the ground beneath your feet. If barefoot walking is not comfortable or accessible, consider sitting on or near the ground such that your hands or another body part can come into direct contact with the ground. Notice the texture, temperature, weight, and movement of the earth. What do you notice?\n<strong>Hero&#8217;s Journey<\/strong><br \/>\nAs you walk, pick up a stick as if you were a soldier heading into battle, notice obstacles along your path, and (without harming the wildlife) notice your response to these obstacles. What is it like to make your way along the path in this way? What does it remind you of?\n<strong>Hug a Tree<\/strong><br \/>\nLook around, and notice a particular tree that draws your attention, then approach it. Decide what feels right to you, perhaps leaning against it with your back, pressing your hands against it, or wrapping your arms around this tree. Allow yourself to physically interact with this tree in whatever way feels appropriate. Notice the fragrance, the temperature, the texture, any movement or vibration within the tree. Spend as much time as you wish settling into this arrangement. How does this feel? What do you notice?\n\t\t\t\t\t<a href=\"javascript:void(0);\" id=\"fl-accordion--label-4\" tabindex=\"0\" aria-controls=\"fl-accordion--panel-4\">All<\/a>\n\t\t\t\t\t<strong>Thresholds of Connection<\/strong><br \/>\nA threshold is a starting point, an entrance, a transition from one thing to another. As you walk, notice the point at which the following occurs: a temperature change, a change in light or darkness, stepping over something, a change in trail composition, a change in ambient sound, even a change in intuition such as a threat. What other thresholds do you notice? If you stop and pause at these thresholds of connection, what do you notice?\n\t\t\t\t<img decoding=\"async\" src=\"https:\/\/sempervirens.org\/wp-content\/uploads\/2024\/06\/Forest-Bathing-Journaling-by-Orenda-Randuch.jpg\" alt=\"A person sitting on the ground near a redwood log smiles while writing in a notebook, by Orenda Randuch\" itemprop=\"image\" height=\"800\" width=\"1200\" title=\"Forest Bathing Journaling By Orenda Randuch\" onerror=\"this.style.display='none'\"  \/>\n\t<p>After your forest bath, &#8220;you might spend some time jotting down or journaling what you noticed during this experience,&#8221; Dr. Hackenmiller suggests.<\/p>\n<p>If you&#8217;re ready to try forest bathing, our free<a href=\"https:\/\/sempervirens.org\/trails-rx\/\"> Trails Rx tool<\/a> can help you find the trail that&#8217;s right for your health goals with invitations tailored by Dr. Hackenmiller to help you notice nature along your forest bathing experience.<\/p>\n<h2>\n\t\tMore to Explore\n\t<\/h2>\n\t<ul>\n<li><a href=\"https:\/\/sempervirens.org\/trails-rx\/\">Find a trail for your forest bathing experience<\/a> with Trails RX<\/li>\n<li><a href=\"https:\/\/sempervirens.org\/learn\/redwoods-and-people\/\" target=\"_blank\" rel=\"noopener\">Read more about the health benefits of nature<\/a> in Redwoods and People<\/li>\n<li><a href=\"https:\/\/sempervirens.org\/learn\/under-the-redwoods\/\" target=\"_blank\" rel=\"noopener\">Learn more about Healthful Recreation<\/a> with Dr. Hackenmiller Under the Redwoods<\/li>\n<\/ul>\n\n","protected":false},"excerpt":{"rendered":"<p>Forest bathing, or \u201cShinrin-yoku\u201d as it&#8217;s called in Japan where the practice was founded, is a way of immersing your senses in nature that has proven benefits for our physical and mental well being. Time in nature can boost our immune systems and creativity, settle our minds, and lower our stress levels. But how do you forest bathe? While an actual bath in the forest is not required, here\u2019s an introduction to get started improving your connection with nature and your health.<\/p>\n","protected":false},"author":3,"featured_media":92971,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"node_moved":[],"footnotes":"","_links_to":"","_links_to_target":""},"categories":[11],"tags":[233,187,87,188,18,35,194,196,195],"class_list":["post-93191","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-news","tag-accessibility","tag-ano-nuevo","tag-big-basin","tag-butano","tag-castle-rock","tag-henry-cowell-redwoods","tag-hike","tag-redwoods","tag-trails"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Introduction to Forest Bathing - Sempervirens Fund<\/title>\n<meta name=\"description\" content=\"Forest bathing, or \u201cShinrin-yoku\u201d as it&#039;s called in Japan where the practice was founded, is a way of immersing your senses in nature that has proven benefits for our physical and mental well being. Time in nature can boost our immune systems and creativity, settle our minds, and lower our stress levels. But how do you forest bathe? While an actual bath in the forest is not required, here\u2019s an introduction to get started improving your connection with nature and your health.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/sempervirens.org\/news\/introduction-to-forest-bathing\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Introduction to Forest Bathing - Sempervirens Fund\" \/>\n<meta property=\"og:description\" content=\"Forest bathing, or \u201cShinrin-yoku\u201d as it&#039;s called in Japan where the practice was founded, is a way of immersing your senses in nature that has proven benefits for our physical and mental well being. Time in nature can boost our immune systems and creativity, settle our minds, and lower our stress levels. But how do you forest bathe? 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