Shinrin-Yoku is coming to a park near you. Literally Japanese for “Forest Bathing,” Shinrin-yoku is the practice of therapeutic relaxation in a forest or other ecosystem. Fortunately here in North Carolina we have tons of places perfect for this sort of activity (I’ll list a few ideas at the bottom of this article) and intentional down-time. But it’s popularity is due to so much more than just taking some “me time” in the woods. Follow this guide to plan a memorable and rejuvenating Forest Bathing session the whole family will benefit from.

The Basics of Forest Bathing

We have such a way of overcomplicating things but I think it’s important to really make sure we all understand the differences between hiking and forest bathing. I want us to recognize that these are two complimentary and separate practices.

So what is it?

Forest Bathing is the Japanese activity known as Shinrin-yoku where participants spend several hours in nature observing and connecting to their natural surroundings. The goal of this activity is not the same as a hike, where you may be trying to reach a specific point of interest, view, or waterfall. In Shinrin-yoku the goal is the journey, in being immersed in your area, in observing and stopping.

Why we should all just go sit in the woods.

A journey outside for as little as 5 minutes has been medically proven to improve mood, self-esteem, and relaxation. Frequently spending time outdoors in nature can reduce anxiety and depression, just being active in green spaces has been proven to reduce stress hormones by up to 15%.

So imagine the impact on your mental health if you spent a lazy two hours in the woods, or even three. And instead of using that time to put four or five miles behind you that you sat still, walked around your little corner of nature, just watching the biodiversity that we gloss over every single day.

The Goals of Forest Bathing

Simply put your goal should be to relax and connect to those around you and your natural environment. I hope you’ll use this guide to help you design a wonderful experience in nature. In case we need more reasons to put Shinrin-yoku on your calendar consider the following:

  • Improved Mood
  • Reduced Stress
  • Better Concentration
  • Reduction of Anxiety / Depression
  • Increased Creativity
  • Better Overall Mental Health
  • Improved Performance
  • Reduced blood pressure
  • Better Community

So how can you plan a trip to the woods that is low on physical impact but huge on emotional impact? Use the following guide to design a trip that can help balance out how we feel inside while helping us connect to the spaces around us and the other people who also enjoy them.

First we’ll discuss basic planning instructions, then we’ll dive into the activities one should focus on throughout the duration of the activity, as well as how to wrap everything up at the end. Furthermore we’ll discuss age appropriate ways to involve the whole family in your Forest Bathing adventure!

(In a future post I will explore the biology behind Shinrin-yoku)

Preparation

  1. Choose a Location: Select a forest or natural area where you can immerse yourself in nature. This could be a local park, nature reserve, or a more remote forested area. The key is to find a place where you feel comfortable and can connect with nature.
  2. Check the Weather: Before heading out, check the weather forecast to ensure you are prepared for the conditions. This will help you dress appropriately and plan your session accordingly.
  3. Inform Someone: Let someone know where you are going and your expected return time for safety reasons.
  4. Time Allocation: Allocate 2 to 3 hours for your forest bathing session. This duration allows you to fully relax and engage with the environment.
  5. Dress Comfortably: Wear layers to adjust to temperature changes and comfortable shoes with good traction for walking on uneven ground. Bring a lightweight sit pad if you plan to sit.
  6. Pack Essentials: Bring water to stay hydrated and a small backpack for carrying extra layers or other essentials.

Taking care to prepare in advance of your trip will allow you to better connect with nature and disconnect with the outside world. You’ll worry less and hopefully have a more meaningful practice!

During the Session

  1. Disconnect from Technology: Turn off your electronic devices to minimize distractions. If you need to keep track of time, use your phone’s alarm feature but keep it in “forest bathing mode” to avoid notifications.
  2. Slow Down: Move slowly through the forest. The goal is not to cover distance but to engage with your surroundings.
  3. Engage Your Senses: Use all your senses to experience the forest. Notice the colors, smells, sounds, and textures around you. This sensory engagement is a core aspect of forest bathing.
  4. Practice Mindfulness: Focus on the present moment. You can stand or sit quietly, observing the natural environment without letting your mind wander to daily concerns.
  5. Breathe Deeply: Take long, deep breaths, extending the exhalation to promote relaxation.

Example Shinrin-Yoku itinerary:

Here’s an example itinerary. Let’s say you’ve located a peaceful wooded area with access to water. You’ve packed all of your day-hike essentials and are dressed comfortably. You should initially approach the area with respect, reverence, and appreciation. In your mind or aloud thank the forest for allowing you to spend some time, vocalize or internalize your intention; “I plan to spend some time experiencing this space and learning from it.”

At this point in time, if I were planning this session for myself, I would do a bit of meditation and breathwork. Perhaps just 5 minutes of mindfulness, to help separate this special time from the rest of your day or week. I would take my shoes off and ground my self to the earth. After meditating for 5 or 10 minutes I would do some breathwork. Recently I’ve really enjoyed a growing breathwork practice of both Wim Hof and Buteyko. Follow your practice of choice, or, if you’re new to breathwork, do some simple box breathing.

Breathwork:

Basic Box Breathing technique:

Breathe IN for 4 seconds – Hold for 4 seconds. Breath OUT for four seconds – Hold for 4 seconds. Repeat for 2 – 3 minutes to start.

Box breathing has been shown to help relax the nervous system and is safe for all ages. You should always practice breathwork exercises (regardless as to their complexity, or your experience level) in a safe place, away from water, either seated or lying down. If you start to feel lightheaded or begin to pass out simply revert back to normal breathing and avoid any sudden movements. More than likely you’ll be just fine, but I am NOT a doctor and this article in no way implies I am, nor should it be taken as implicit medical advice.

After some breathing exercises I would focus on each of my senses in that space, one by one. I would first walk around slowly and take in the visual aspects of everything around me. What can I learn from this visual inspection. Maybe due to the drainage patterns on the floor I can tell there was a storm recently, or perhaps the toppled tree is the indicator to that past event. Perhaps I can discern the birth order of the trees in this clearing as I scan the sky, noticing how younger, shorter trees fill in the gaps of the larger trees above them. Maybe I can see where birds would perch, where animals would access water.

Just sit, and take it all in. Maybe your mind begins to wander and you treat this like any other meditation – by addressing but releasing the thought. Or perhaps you move on and start to use your ears instead. That’s up to you, this is your time.

With my ears I would try to zone in on sounds. This is a really nice method for my overactive mind when I am meditating as well. Listening to a proper bell slowly lose it’s sound is a great way for me to disconnect. Isolate that frog, zone in on the birds, can you figure out which one is talking to whom? What about the water, even if it’s still water, can you hear it’s presence? Was that a fish that just jumped out of the water, or did something land in those leaves?

Walking Meditation:

You could then pair this with some barefoot walking around your little corner of heaven and slowly transition from hearing to feeling. What is on the ground? (I hope it’s a bunch of soft pine needles) How does that tree feel? Can I climb this thing? Are you realizing now how tense your feet are? Perhaps they need a massage.

While you’re walking, you might as well be sniffing. Where is the scent coming from. Decomposing leaves? Pine trees mixed with a car camper’s fire a quarter-mile down the road? That petrichor that bio diversity makes SO much better? Keep track of any memories that arise, scent being so tied to the limbic system.

Taste can be a challenge.

I would love to tell you what to taste but at the end of the day that’s so very dependent upon where you are and your knowledge of edible indigenous plants. Maybe you bring some tea, and do a proper tea service. Or perhaps you bring a salad and enjoy the bites as an amalgamation of flavors and simultaneously as individual tastes. You could filter some water and marvel at the difference between mountain streams and city faucets.

Or you could just have a diet Pepsi and some chips. The point here is to be mindful, to be intentional, to appreciate everything. (Not that you don’t already)

Perhaps now, after letting my senses take over for a bit I would decide to take a bit of a stroll, maybe leave my area for a bit and hit the trail. Do not go fast. Go so slow that people just thing you’re there waiting on someone. Try to take in everything as you move through the forest. Listen to the trees, smell the ground, hear the birds, watch the squirrels. Go intentionally slow. How do those rocks feel?

One thing I’m always struck with, especially at a park like South Mountains, is how frequently the forest can change between different types of ecosystems. Each so dependent upon slight differences in the terrain. Or when climbing one of the highest mountains east of the Rockies you can literally feel the forest and the atmosphere that envelops it as it changes with elevation. Slowing down allows us to see these gradual changes from one type of forest to the next.

Sometimes you turn a corner, hit a switchback, and it feels like being transported into Shangri-La. I remember clouds rolling in once near the top of Mt Mitchell. I could feel the difference in the air, the density, the moisture, the energy. Erin and I bathed in it. We sat and observed it’s habits, felt it on our faces, smelled it, we connected with a cloud. This is how you bathe in the forest, you connect with it’s elements. You allow it to again be a part of you.

After walking you may want to do a little art, maybe you’re inspired visually and choose to sketch, perhaps writing is your thing and a good journaling session is in your future. Macro photography, doing rubbings of leaves, dancing, anything that will help you solidify your bond with nature. Do what speaks to your soul.

Session Conclusion

So you’ve had your experience, what now? Well, as with all impactful experiences you now want to focus on integration, how will this carry on into your day-to-day life. How will you bring what you feel and have learned back with you. How will you instruct your kids on what they should take away from the session.

  1. Reflect and Relax: End your session by sitting quietly and reflecting on your experience. Notice any changes in your mood or physical state.
  2. Gradual Transition: Slowly transition back to your daily routine, carrying the sense of calm and connection with you.

Maybe take some notes, it doesn’t have to be super profound. Even if it is just “when I came into the woods I was stressed, when I left I was not.” Maybe you’ve thought about the impermanence of everything you came to witness and experience that day. Maybe now it’s time to realize that even a subsequent session, in the same exact place would always be a completely unique experience. You cannot duplicate an experience, and i think these is where a lot of people create disappointment in themselves. You can’t look at someone’s Instagram and say “I want to go and do that, i want to see those things, and do what they did.”

You simply cannot do this. Every experience must be unique, instead ask yourself “do i wish to do this because it will allow me to expand my knowledge and my consciousness or do I want to do this solely out of FOMO? If I do this, what do I hope to gain?” Only you can ask yourself and answer those questions.

Forest Bathing with Kids

So you’re thinking to yourself “Shawn, that’s all good, but I’ve got kids that are completely different ages, how am I going to be able to do this, or should I just wait until they’re teenagers to get out in nature?” While I would never expect a child, even the most naturalist, connected, spirited child to connect with nature as an adult would, I do know, from experience, that they would absolutely love to spend a few hours just messing around in nature.

This is like the toy and it’s box.

As parents we try to fascinate our kids with a toy, but sometimes they’d rather just get creative with box in which it came. Are we successful if we try to push the kid to play with the toy? We have tons of outdoor toys and electronics, why when the kids get in the back yard do they always end up playing with sticks?

They yearn for this connection as well and just like us have no modern way of scratching this itch. So fear not! I’ve put together some age-appropriate concepts on how to engage with children in nature so that you can all bathe in the forest together. These are also just great “side-quests” so to speak for regular hikes in the woods. What we are doing is bringing a bit of structure to sitting in nature, providing a goal and some guidance. pushing their creativity.

Ages 3-5

  1. Sensory Exploration: Encourage children to use their senses to explore their surroundings by touching leaves, smelling flowers, and listening to birds.
  2. Nature Scavenger Hunt: Create a simple list of natural items for children to find, such as a pine cone, a smooth rock, or a feather.
  3. Cloud Watching: Lie on the grass and watch the clouds, encouraging children to identify shapes and patterns.
  4. Listening to Wildlife: Sit quietly and listen to the sounds of the forest, such as birds chirping or leaves rustling.
  5. Blowing Bubbles: Engage in blowing bubbles and watching them float, which can be both calming and fun.
  6. Nature Art: Use natural materials like leaves and sticks to create simple art projects.
  7. Mindful Breathing: Practice deep breathing exercises while sitting quietly in nature.
  8. Story Time: Read a nature-themed book outdoors to engage children with their surroundings.
  9. Nature Dance: Encourage children to dance freely in the open space, feeling the ground beneath their feet.
  10. Rock Collecting: Collect and categorize different types of rocks, focusing on their textures and colors.

Ages 6-9

  1. Mindful Walking: Walk slowly through the forest, paying attention to the sensation of each step.
  2. Nature Journaling: Encourage children to write or draw their observations and feelings about the forest in a journal.
  3. Tree Hugging: Encourage children to hug a tree and feel its texture, promoting a connection with nature.
  4. Yoga in Nature: Practice simple yoga poses outdoors to enhance relaxation and focus.
  5. Color Hunt: Look for natural items that match a list of colors, enhancing observation skills.
  6. Mindful Earthing: Encourage children to walk barefoot on grass or soil, feeling the earth beneath their feet.
  7. Nature Meditation: Sit quietly and focus on the natural environment, using guided imagery to enhance relaxation.
  8. Leaf Rubbing: Use paper and crayons to create leaf rubbings, focusing on the textures and patterns.
  9. Listening Walk: Take a walk and focus solely on the sounds of nature, identifying different sources of sound.
  10. Building Fairy Houses: Use natural materials to build small structures, encouraging creativity and imagination.

Ages 10-12

  1. Forest Bathing: Engage in a more structured forest bathing session, focusing on deep breathing and sensory awareness.
  2. Mindful Photography: Use a camera or smartphone to capture interesting aspects of nature, focusing on details and composition.
  3. Guided Visualization: Lead a guided visualization exercise, imagining a journey through the forest.
  4. Tree Planting: Plant a tree and learn about its growth process, fostering a sense of responsibility and connection to nature.
  5. Mindful Sketching: Sketch scenes from nature, focusing on details and mindfulness in the process.
  6. Nature Poetry: Write poems inspired by the sights and sounds of the forest, encouraging creative expression.
  7. Balancing Rocks: Practice balancing rocks, which requires focus and patience.
  8. Nature Sound Mapping: Create a map of the different sounds heard in the forest, noting their locations and sources.
  9. Mindful Storytelling: Create and share stories inspired by the forest environment.
  10. Meditative Labyrinth Walk: Walk a labyrinth path if available, focusing on the journey and the meditative process.

These activities are designed to be adaptable and can be modified to suit the specific interests and developmental levels of the children involved. Don’t overthink it – these are simply designed to help children connect with nature, we want to slowly help them enhance their sensory awareness, and promote mindfulness.

Locations Near Charlotte

I’ll close this out by supplying a few locations that are wonderful options to explore forest bathing either with others or alone.

If you want specific trail recommendations for these or other parks in the Southeast just send me a note or leave a comment on this page and I’ll be happy to help!

I’ll see you out there!