Part 2- Doing it
The first blog aims to give you a sense of the science behind Forest Therapy, or Forest bathing. While many of the studies in Part 1 of this two part blog noted spending 3-4 days in nature, you can still experience the benefits of forest therapy if you're time poor.
Practicing forest therapy isn’t just about observing the natural world, it’s about getting gritty in it and basking in a forest ecosystem. There are profound benefits to be gained by bringing the mind and body into a state of relaxation while being fully aware of our surroundings and being able to experience the present moment with all our being.
So let’s explore how you can benefit from forest bathing as well as a guided forest therapy workshop.
It’s not about going for a walk while listening to a podcast or music, or being detached and thinking about your to do list.
Rather it about being intentional, enabling a sensory exploration. Begin by being open to specific sensory invitations rather than treating the walk like physical exercise. With all of these activities I encourage you to be guided by the rhythm of your movement and the curiosity that nature evokes.
Sit quietly in a spot and become aware of your surroundings, pay attention. Consider writing down or sketching what captures your attention.
Feel the trees and the textures of leaves, listen to the sounds of wind rustling through leaves, the birdsong and the crunching sound under foot. Experience the reality of ‘soft fascination’.
Breathe in. Research has shown that exposure to negative ions, like at the foot of a waterfall or in the mountains, can improve your physiological responses and affect the body’s circadian rhythm.
Smell organic compounds like phytoncides. These are molecules synthesised by plants and released into the air. They influence the surrounding plants and can impact the forest air. Some volatile phytoncides can enter the human body via the skin or lungs, inhibiting pathogen development and impacting our metabolism. Several Japanese studies have found that heart rate and blood pressure tend to be more stable and lower during forest walks compared to urban environments.
Walk barefoot and feel the soil. Finnish studies have shown that contact with forest soil improves your immune system and changes the intestinal flora of children. An additional study demonstrated that this may also provide an improved capacity for concentration and stress relief.
Close your eyes and rely on your sense of hearing, smell and touch for a few minutes to orient yourself and build your confidence in navigating in nature.
Slow Down. Exploring environments with all our senses has been shown to impact our nervous system, reducing levels of the stress hormone cortisol and triggering a change from the sympathetic, 'fight or flight' to the parasympathetic nervous system—our body’s 'rest and digest' mode .
If you can’t manage to get to a forest or park, research shows that even time in city green spaces can be beneficial. Where can you sit quietly under a tree, or walk through a green space and tune into the surroundings? Set reminders for yourself so that you do spend your lunch break, away from your screen.
I believe and the research confirms this, by exploring the benefits of nature, we can all reduce our stress, enhance our cognitive abilities and ultimately increase our creative potential.
