Forest bathing? What’s that? Swimming in the woods?
Most people look slightly fearful and ask about water temperature when I say I’m a forest bathing guide! But no, there is no swimming involved. The practice stems from the Japanese word Shinrin-Yoku, which translates as ‘bathing your SENSES in the atmosphere of the forest’. I often refer to it as forest therapy, to remove the confusion.
During a session I help you immerse your senses and connect deeply with your natural surroundings, in a way that’s probably new to you. This experience is known as ‘nature connection’ which is the very essence of forest bathing. The practice has been a popular wellness technique throughout Asia for decades, and now UK evidence backs up their findings; that connecting to nature (rather than time spent in nature) enhances your emotional wellbeing and physical health.
What is nature connection?
Put simply, nature's connection is the relationship between humans and the rest of the natural world. It has, as its core, the understanding that human beings are part of nature too. We are not separate from it.
Therefore, a meaningful relationship with nature will impact how we feel about, and interact with:
ourselves
each other
the rest of the natural world (other ‘beings’ such as trees, plants, wildlife, the elements… ).
Professor Miles Richardson at the University of Derby calls it ‘Nature Connectedness’, and has been conducting scientific studies to measure levels for several years now, partly through The Wildlife Trust’s 30 Days Wild programme. If you do nothing else this June, I urge you to download the #30dayswild app and get involved! It’s what transformed my interest in the great outdoors into a passion, 5 years ago.
Nature connection (or nature connectedness) takes the relationship beyond simply being outside, and beyond species identification and knowledge. It’s so much more than that. I’ll never forget the phrase I learnt on my forest bathing guide training, “naming is not the true knowing”.
What are the benefits of connecting to nature?
We have a high level of nature connection when we feel compassion towards the natural world. The creation of this compassionate relationship is the start, but what happens next is of vital importance because we protect what we love, and our behaviours become more environmentally friendly.
And we have never needed to look after our planet more than we do right now, as we continue to plunder resources and pollute the environment with waste and emissions to such damaging and potentially irreparable levels. There is no need for continuous growth at the expense of the planet or those less fortunate and I hope recent events will bring about a change in attitudes.
Evidence from the University of Derby shows that increased nature connectedness leads to sustained increases in:
happiness
health
self-reported personal growth
a sense that life is worthwhile
our ability to feel trust, empathy and kindness towards others.
So, in protecting Mother Nature, she protects us, by boosting our sense of emotional wellbeing.
History of Forest bathing and how it links to nature connection
Some 40 years ago, Japan (the most densely populated country on the planet) was in the midst of a stress pandemic. People were quite literally working themselves to death. The Government started prescribing the practice of Shinrin-Yoku (remember – ‘bathing your senses in the atmosphere of the forest’). Participants were guided through a series of sensory activation meditations, all geared towards slowing down, focusing on the present moment, giving the mind a much-needed break and allowing suppressed emotions to be felt. The results from their studies were so positive, with results lasting 2-4 weeks, it was rolled out nationwide and they now have several national forests dedicated solely to the practice. Forest bathing then spread across Asia and finally, we are catching up here in the West. In my guide training, I was with people from Columbia, Ireland, The Netherlands, South Africa, The Azores, Canada and the US!
We would probably use the term ‘natural mindfulness’ these days, although in forest bathing, we do specifically orient towards pleasure, whereas one of the foundational elements of mindfulness is ‘non-judgement’. I say bring on the pleasure ☺
Healing comes directly from the relationship between individuals and their surroundings. The guide is a ‘bridge’ between the two, enabling the healing to take place. I don’t call on (m)any of my counselling skills, it’s not that sort of therapy. By connecting with the natural world in this new way, emotional blocks can be lifted, with participants feeling rejuvenated and ‘lighter’, less anxious, more resilient. Forest bathing takes traditional talking therapy and mindfulness one stage further and the great thing is, that the outdoors is available to us all, right now! think there’s absolutely still a place for mindfulness and counselling, but it’s not necessary to suffer while waiting for either, join a monthly forest bathing session instead.
The Forest Bathing Institute based in Surrey, UK, are working with the NHS on a 5-year scientific study to prove the benefits of forest bathing. The results so far are looking good if successful, forest bathing could be prescribed as a ‘green prescription for wellbeing’ in future.
Why do you need a group and a guide for the full Forest bathing experience?
I will always encourage anyone to get outside into the woods, and if you can’t make a group session for any reason, simply sitting in the garden or walking through fields focusing on what you see, hear and feel is going to make you feel better. And some of the forest bathing meditations can of course be done on your own. But there are 5 main reasons why I believe you will have a more meaningful experience with a group and a guide.
Leave your responsibilities behind. You are able to leave ALL of your responsibilities behind, for 2-3 hours. I encourage participants to switch phones to aeroplane mode, and to avoid checking the time or taking photos. I do the timekeeping for the group. It might sound simple, but for most of us, it’s such a huge gift to be ‘set free’ for a couple of hours, and I love watching customers’ shoulders and expressions relax as I say this at the start.
Sensory immersion - moving into ‘the therapeutic healing zone’. When you are simply walking in the woods, you’re still responsible for keeping an eye on the dog or checking the time, you might respond to messages or take photos, and those darned intrusive thoughts can be so persistent! All these things jolt you back into the thinking mind, even if you are able to ‘turn off the chatter’ from time to time. On a forest bathing experience, I guide you through a series of meditations designed to maximise relaxation & pleasure, moving perhaps from being guarded and stressed into grounded, still and open to whatever comes up. It is when you are mindfully present and connected to your surroundings that the therapeutic element of forest bathing can have its biggest impact. It’s not unusual to have quite a profound experience.
Group reflection. We are social creatures, so although the experience is personal for each participant, after each of the exercises we regroup in a ‘sharing circle’, and everyone has the opportunity to reflect on their experience (should they wish - everything is optional). This creates a bond within the group and a sense of belonging; social cohesion. People sometimes speak of a memory they connected with, feelings of joy or childlike curiosity, or perhaps something specific within the forest that caught their attention. This leads to a much broader experience because it’s likely everyone will have experienced something different.
Be heard. It can be powerful to speak and to be heard in the sharing circle, how often are we really listened to? When someone shares, everyone else listens, it isn’t a discussion or conversation. It’s my responsibility as your guide to hold this safe space for all participants, especially if big emotions come up, which can sometimes happen. Whatever you share, everyone is given the same opportunity and respect.
Unique experience. Using my training and experience, I am able to tailor the content of the session to the location, weather, season and the participants, and I will adapt if required as we go along. I forage for different plants for the tea ceremony at the end which is a lovely way to take a part of the forest home with you. Each session is therefore a completely unique experience, designed for maximum enjoyment.
Want to know more?
I’d be glad to discuss forest bathing & mindfulness events tailored to families, employee wellbeing programmes or a specific community group, and to answer any questions you might have about nature connection or forest bathing. Contact me via email sonya@adoreyouroutdoors.co.uk
You can also read the FAQs on the website.
I’m able to restart running public forest bathing sessions again now, given they are:
for small groups (maximum 6)
non-contact
held outside, often in immune boosting ancient woodland
proven to benefit physical and mental health.
Find the list of public events available here: https://www.adoreyouroutdoors.co.uk/eventspage/forest-bathing-for-adults
Sonya Dibbin
