In the Spring/Summer 2024 issue of Midwest YOGA+Life Magazine, I wrote an introductory article on forest bathing: what it is, how it originated, and the benefits of the practice. In summary, forest bathing is a slow and mindful wander, connecting with nature through the senses. During my guided forest bathing walks, I offer a series of invitations to explore a deeper connection with nature and ourselves. Research shows the many benefits of spending time in nature include decreasing stress, lowering blood pressure, and improving mood.
While forest bathing is often practiced in forested areas, parks, or nature reserves, it is possible to also experience it in urban areas and even at home. This offers a more accessible option for those who cannot travel far from home, are short on time, or are unable to spend a prolonged amount of time outdoors due to weather.
How to create a forest bathing experience at home
1. Bring the forest indoors
If you’re like me, you can never have enough plants! Filling your home with green plants can create a forest-like atmosphere, providing a sense of calm while improving air quality. Gather up other natural beings from outside such as rocks, leaves, pinecones, flowers, or tree bark and explore each being through your senses; noticing colors, textures, sounds, and scents.
2. Create a nature soundscape
Research indicates that nature sounds like running water or bird songs can positively affect our health, including reduced stress, enhanced mood, and improved cognitive performance. If you don’t have an abundance of natural sounds in the area where you live, several natural sound playlists can be found on YouTube and music streaming services such as Spotify and Apple Music.
3. Incorporate aromatherapy
Infuse tree and forest scents like hinoki, cypress, sandalwood, cedarwood, and balsam fir, into your home with candles or diffused essential oils. My favorites to create a calming and grounding environment include doTERRA Shinrin-Yoku essential oil blend and Slow North Forest Bathing candle.
4. Savor a cup of herbal tea
I often close my guided forest bathing walks with tea, which can easily be included in your at-home experience. Before taking the first sip of tea, pause and notice the warmth of the tea cup in your hands, the aroma and color of your tea. I enjoy serving Well Rooted Teas, a local tea company based in Minnesota that forages most of its ingredients locally through sustainable and organic practices.
5. Find a sit spot
A common forest bathing invitation, called “sit spot”, involves simply finding a place to sit and notice what unfolds around you. This could be your backyard, garden, balcony, or indoors looking out a window. Turn off your notifications, set a timer for 20 minutes, and give yourself permission to do nothing except be fully present. Connect to the world around you through your senses and reflect on what you notice. Bring a journal with you if you feel inspired to write down or sketch your observations. Having a sit spot you can regularly visit can offer interesting insights as the seasons change.
6. Attend a virtual forest bathing walk
The pandemic shifted many experiences online, including guided forest bathing walks. If you are new to forest bathing, working with a trained guide is a great way to get started. A virtual forest bathing walk with a certified forest therapy guide is similar to an in-person walk, where the guide will offer sensory-based invitations and the opportunity to share observations with other participants via Zoom. The walk can be experienced in your home or outdoors, depending on the availability and stability of your internet connection.
Forest bathing at home can provide an accessible way to enjoy its benefits. By adding natural elements to your home or immersing in virtual experiences, you can reduce stress, elevate your mood, and improve overall well being. These practices can be a simple way to incorporate the many positive effects of nature into your everyday life.
Interested in learning more? Please contact me via my website www.marymccallum.co or find a certified forest therapy guide near you by visiting the Association of Nature and Forest Therapy at natureandforesttherapy.earth or Forest Bathing Finder at forestbathingfinder.com.
Mary is a Certified Forest Therapy Guide through the Association of Nature and Forest Therapy and an E-RYT200 YACEP certified yoga instructor specializing in accessible yoga for beginners. Mary is known for her ability to help discouraged folks find their way to safe and welcoming movement so they can enjoy more adventures, activities, and the big, bold lives they deserve. She loves educating her students to create a personal yoga practice that relieves pain, provides movement freedom, and amplifies emotional well-being with every trip to the mat. Her goal is to create a fun, inclusive, supportive, and non-intimidating environment for all ages, sizes, and abilities. Mary teaches classes and workshops locally in Minneapolis and nationally as a regular presenter at yoga festivals and conferences. In her free time, Mary enjoys strength training, hiking, dancing, and learning how to DJ.
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