“Forests reduce our stress, boost our immune system and help us to live longer, better and happier lives. Our health and the health of the forest go hand in hand. When trees die, we die. If our forests are unhealthy, then so are we. You can’t have a healthy population without healthy forests.”
Dr. Qing Li
In the quiet embrace of the forest, a journey awaits. As an international resident living far from kith and kin back in the United States, and as a certified nature therapy guide, trained with the Association of Nature and Forest Therapy Guides, I am keenly aware of paths in the natural world that lead us to healing and restoration. Amidst the myriad of approaches available, guided forest bathing stands tall as a transformative experience, melding the power of nature with the guiding wisdom of a compassionate companion.
Annie Dillard once wrote, “How we spend our days is, of course, how we spend our lives.” And I am brimming with gratitude for the gift of spending my days sharing the embrace of the natural world with all who seek her healing.
Guided forest bathing is an invitation to slow down, to breathe deeply, and to surrender to the subtle rhythms of the forest. By doing so, we unlock a host of mental health benefits, nurturing our souls and finding solace in the serenity of nature.
The forest is our healer, the guide opens the doors
Rooted in ancient traditions and drawing inspiration from the Japanese practice of shinrin-yoku, guided forest bathing takes the concept of immersing oneself in nature to new depths. It involves embarking on a mindful and bodyful journey through the forest, led by an experienced guide (like me!) who facilitates the exploration of the senses, encourages deep connection with the natural world (of which we are a part), and provides insightful reflections along the way.
The presence of a guide is what sets guided forest bathing apart, elevating the experience from a mere walk in the woods to a profound therapeutic encounter. The guide, well-versed in the nuances of the forest, acts as a facilitator, gently leading participants into a state of deep relaxation and connection. They weave a tapestry of sensory invitations, inviting participants to engage with the forest using all their senses—seeing, hearing, smelling, touching, and even tasting.
Guided forest bathing offers a respite from the cacophony of modern life, providing a sanctuary for those seeking refuge from the relentless demands of work, digital dependency, and the myriad distractions that bombard our minds. Through the careful curation of sensory experiences, the guide creates an environment conducive to relaxation, offering participants the opportunity to let go of stress, worries, and mental clutter.
Nature as a Stress Reliever
In today’s fast-paced and demanding world, stress has become an all-too-familiar companion. Nature serves as a powerful antidote, offering a sanctuary for relaxation and rejuvenation. Spending time in natural environments, whether it be forests, parks, or by the sea, has been scientifically proven to reduce stress levels. The sights, sounds, and smells of nature have a calming effect on our nervous system, reducing cortisol levels and promoting a sense of peace and tranquility. The rhythmic sounds of waves crashing against the shore or the gentle rustling of leaves in the forest can lull us into a state of deep relaxation, allowing our minds to unwind and our bodies to heal.
Our modern lifestyles often inundate us with information overload, leading to mental fatigue and decreased focus. Nature provides a much-needed respite from this cognitive overload. When we immerse ourselves in natural surroundings, our attention shifts from the constant stimulation of screens and notifications to the simplicity and beauty of the natural world. This shift allows our minds to rest and reset, enhancing our ability to concentrate and think clearly. Studies have shown that spending time in nature improves cognitive function, memory retention, and problem-solving skills. Whether it’s taking a walk in a local park or sitting under a tree, nature offers a valuable space for reflection and mental clarity.
One of the most significant benefits of guided forest bathing is its ability to reduce anxiety and promote mental well-being. Research has shown that spending time in nature lowers levels of cortisol, the stress hormone that can wreak havoc on our mental and physical health. Guided forest bathing, with its intentional focus on mindfulness and sensory immersion, magnifies these effects, allowing participants to experience a profound sense of calm and inner peace. As anxiety dissipates and stress subsides, a space opens up for clarity of thought, self-reflection, and renewed perspective.
In the presence of a guide, participants are gently encouraged to engage with the forest in a way that awakens their curiosity and wonder. By slowing down and paying attention to the smallest details—a dewdrop glistening on a leaf, the intricate patterns of a spider’s web, the whisper of wind through the trees—they become attuned to the beauty and interconnectedness of the natural world. This heightened sense of connection fosters a deep appreciation for life’s simple pleasures and a renewed understanding of our place within the web of existence.
With simple, open, sensory invitations, a guide provides a gentle container for exploration and self-discovery. As participants experience the forest with their guide, they often find space to explore their own inner landscape, to understand their human experience, emotions, and aspirations. In the presence of a skilled guide, and with trust in the forest as our partner, the natural world often becomes a mirror, reflecting back to us the wisdom and truth that lie dormant within.
Nature as a Mood Booster
Nature has an astonishing ability to uplift our mood and enhance our emotional well-being. The serene beauty of natural landscapes has a profound impact on our emotions, evoking feelings of joy, awe, and gratitude. Exposure to natural sunlight stimulates the production of serotonin, a neurotransmitter responsible for regulating mood. This increase in serotonin levels helps alleviate symptoms of depression and anxiety. Additionally, spending time in green spaces has been linked to a decrease in symptoms of attention deficit hyperactivity disorder (ADHD) and improved overall mental health. Nature acts as a natural antidepressant, providing us with a sense of purpose, connectedness, and inner peace.
Additionally, guided forest bathing can foster a sense of community and connection. The shared experience of traversing the forest with fellow participants and a knowledgeable guide creates a bond, a collective appreciation for the beauty and power of nature. In a world where loneliness and disconnection have become all too prevalent, the shared experience of guided forest bathing reminds us of our interconnectedness and the inherent value of human connection.
Guided forest bathing also holds the potential to ignite the spark of creativity within us. As we surrender to the rhythms of the forest, our minds are freed from the constraints of everyday life. The guide may invite participants to engage in creative practices, such as nature journaling, sketching, or photography, encouraging them to capture the essence of the forest in their own unique way. This creative expression serves as a channel for self-discovery, allowing participants to tap into their innate creativity, expand their perspectives, and find inspiration in the natural world.
Guided forest bathing offers a transformative experience for those seeking solace, restoration, and self-discovery. The presence of a knowledgeable guide amplifies the therapeutic benefits of immersing oneself in nature, providing a container for relaxation, reflection, and sensory immersion. In the quiet embrace of the forest, guided by an experienced companion, we find respite from the pressures of modern life and discover a profound connection with ourselves, each other, and the natural world. Through this gentle communion with nature, we nurture our mental well-being, ignite our creativity, and embark on a journey of self-discovery and growth.
I hope we can share a forest bathing walk soon.
by Mary Oliver
One day you finally knew
what you had to do, and began,
though the voices around you
their bad advice—
though the whole house
began to tremble
and you felt the old tug
at your ankles.
“Mend my life!”
each voice cried.
But you didn’t stop.
You knew what you had to do,
though the wind pried
with its stiff fingers
at the very foundations,
though their melancholy
It was already late
enough, and a wild night,
and the road full of fallen
branches and stones.
But little by little,
as you left their voices behind,
the stars began to burn
through the sheets of clouds,
and there was a new voice
which you slowly
recognized as your own,
that kept you company
as you strode deeper and deeper
into the world,
determined to do
the only thing you could do—
determined to save
the only life you could save.