Forest Bathing & Mindful Walking
Have you ever been forest bathing? You’ve likely spent time in the woods, but perhaps you’ve never called it bathing.
Forest bathing is a popular practice that has had its resurgence. In Japan, it’s called shinrin-yoku. Shinrin in Japanese means “forest,” and yoku means “bath.” So shinrin-yoku means bathing in the forest atmosphere or taking in the forest through your senses. Forest bathing, the formal practice, was developed by the forestry service of Japan, where nearly 91% of the population lives in urban areas, though now it is practiced all over the world.
At many of the retreats I facilitate, I make time for our escape deep into a forest (you can do this in sand dunes, prairies, or deserts too!) We enter the space and acknowledge that we are welcomed and become part of the forest’s community.
As we take a break from devices, slow down, and tune in to the scents, textures, tastes, sounds, spaciousness, light, and aliveness, our intimacy with the primordial forces of water, earth, air, space, and light, aliveness, harmony, and peace is renewed. We soon recognize that the flora and fauna are kindred spirits who share their beauty and wisdom with us. It seems as if every being in nature beckons us to fall in love with it.
“If you go off into a far, far forest, and get very quiet, you’ll come to understand that you’re connected with everything.” —Alan Watts, 20th-century British philosopher
Here are some guidelines for practices as you enter the forest:
- Enter the Forest with Reverence
Whether you are entering the forest alone or with a group, begin by pausing at the edge of the trees. Acknowledge this transition from the outer world into the stillness and presence of nature. Place a hand on your heart or bow your head as a gesture of respect for the forest and all the life it holds. Set an intention for your time here—perhaps to connect more deeply with nature, release tension, or simply be present. Take a few deep breaths, feeling the forest welcome you.
- Find an Object
Allow yourself to be drawn to an object in nature that catches your attention—a leaf, a rock, a pinecone, or anything that resonates with you. Hold it gently in your hands, noticing its texture, weight, and details. As you hold it, imagine this object as a vessel for your stress, worries, or distractions. Visualize pouring anything you wish to release into the object. When you feel ready, return the object to the earth, offering it back to the forest with gratitude.
- Tune in to Your Senses
Begin by tuning into your senses. Feel the ground beneath your feet and the air on your skin. Close your eyes and focus on the sounds around you—the rustling leaves, bird calls, or distant breezes. Open your eyes and take in the colors, shapes, and movements of the forest. Notice the space between forms. Inhale deeply, noticing the scents of the earth, plants, or trees. Engage your sense of touch—perhaps feeling the bark of a tree, the softness of moss, or the coolness of a stone. Let your senses guide you into full present moment awareness.
- Aimless Wandering
Take a slow, mindful walk through the forest. Let go of any agenda or destination and move in whichever direction feels natural. Walk slowly, paying attention to the rhythm of your steps and the connection of your feet to the earth. Notice what is moving around you—swaying leaves, darting birds, or shifting light. Let yourself be guided by curiosity and follow whatever draws your attention, allowing your mind to quiet and your awareness to deepen.
- Tree Communion
Find a tree that calls to you. Approach it slowly and spend some time observing its form. Notice its colors, textures, patterns, and how it interacts with the light. If it feels comfortable, touch the tree, lean against it, or sit beneath it. Imagine this tree as an old friend or a wise teacher. Reflect on its age and resilience, and perhaps silently express gratitude for its presence. If inspired, consider journaling about this experience or simply sit in quiet connection.
- Honoring the Four Directions and Finding a Sit Spot
Stand tall and slowly turn to face each of the four cardinal directions—North, East, South, and West. Pause with each direction, noticing the energy it carries and whether one feels more meaningful to you. When a particular direction resonates, follow it until you find a place that feels inviting. This is your sit spot. Settle here, allowing your body to relax and your mind to become still. Observe the sights, sounds, and sensations around you, becoming fully present with this moment. Over time, you can create a sit spot near your home—a park, garden, or any natural space—and return to it in all seasons to deepen your connection with the land.
- Closing the Practice
Before leaving, take a moment to acknowledge the forest’s presence. Reflect silently on how you feel. If you are with a group, come together in a circle to close the practice. If comfortable, share three words that describe your current state. If you’re alone, you might write in your journal as a way to honor your journey.
Consider returning to this practice whenever you feel the need to reconnect with yourself and the natural world.
There’s a growing body of evidence that the practice can help boost immunity, mood, and help reduce stress.
One study published in 2011 compared the effects of walking in the city to taking a forest walk. Both activities required the same amount of physical activity, but researchers found that the forest environment led to more significant reductions in blood pressure and stress hormones. Trees and plants emit wood-essential oils known as phytonicides, which are antimicrobial compounds that serve as protection from insects, disease, and fungus. These compounds appear to trigger natural killer cells in people, which can serve to fight cancer.
As the great 19th century Lebanese writer, Khalil Gibran, wrote, “Forget not that the earth delights to feel your bare feet and the winds long to play with your hair.”
What amazes me is how much nature loves, and it goes without saying, unconditionally loves and accepts each and every one of us. She is unconcerned with politics, age, religion, ethnicity, ability, what you look like, or what you do for a living. She sees you as you are and loves you.
Our relationship with nature and the earth is beyond the intellect, it is a relationship of the heart, one that each of us can cultivate and attend to. I often make a vow to recognize the divinity inherent in every sentient being, especially the earth herself. You might enjoy this TEDX talk and film by Louie Schwartzberg, a filmmaker who fell in love with nature.
Nature is a wonderful teacher, too. There are lessons, answers, and messages everywhere.
In the small, yet great, old-growth forest in West Cork, Ireland , near where I offer meditation teacher training, there’s a slow-moving stream that feeds a small still pond. We walk into the magic wood and make our way down a path onto a hidden wooden bridge where you can stand and watch the water’s stillness, punctuated only by a skimming water bug or two.
If you toss a pebble into the surface, the ripples travel far and strong, until, at some particular invisible barrier, they disappear. These ripples teach us that action can be powered by stillness. And, each one of us creates a ripple effect by the way we live, the love we share, and the vows we make.
