It’s a new year and what better way to start the year with a resolution that will feed the mind and soul and connect us better to the natural wonders that surround us. As we wandered recently through the bush near our home away from home, one of our walking partners asked “Whats the Japanese word for mindfully interacting with nature?”. I didn’t know, so of course looked it up on my phone –instantly doing something that I later discovered through some researching for this article– that the practice of Shinrin-Roku discourages, that of being present in the moment without technology (more on that later).
In a world dominated by technology, relentless schedules, and constant busyness, the art of Shinrin-Yoku, or forest bathing, offers an antidote to the 24/7 information overload and everyday chaos. Originating in Japan in the 1980s, Shinrin-Yoku translates to “forest bathing” or “taking in the forest atmosphere.” This practice, which involves immersing oneself in a bush environment with mindful intent, and is much more than a leisurely walk in the park. It is a holistic experience with deep spiritual significance and scientifically proven mental and physical health benefits.
At its core, Shinrin-Yoku is about connecting with nature in a profound, almost sacred way. The practice encourages individuals to slow down, breathe deeply, and open their senses to the natural world. Indigenous peoples have long believed in the spiritual energy of trees, rivers, and mountains, viewing them as sources of wisdom and life.
In the Japanese spiritual tradition of Shinto, forests are often seen as sacred spaces where kami, or spirits, reside. Engaging in forest bathing can feel like stepping into a temple of green—a place where the boundaries between the self and the natural world dissolve. The rustle of leaves, the earthy scent of soil, and the dappled sunlight filtering through the canopy evoke a sense of awe and interconnectedness. For many, this experience fosters mindfulness and gratitude, deepening one’s spiritual awareness and sense of belonging in the larger web of life.
A growing body of research highlights how spending intentional time in bushland or forested areas positively impacts mental and physical well-being.
Studies show that forest bathing can significantly reduce levels of cortisol and aid in stress reduction. Cortisol is the body’s primary stress hormone. The calming effects of nature help regulate the nervous system, shifting the body from the fight-or-flight mode of the sympathetic nervous system to the restorative state of the parasympathetic nervous system.
Forest environments are known to boost the production of serotonin, a neurotransmitter associated with feelings of happiness and well-being. Regular exposure to green spaces has been linked to lower rates of anxiety, depression, and mood disorders.
Time in nature can improve focus and memory. A study published in Psychological Science found that even a short walk in a park can restore attention capacity, making it particularly beneficial for those with demanding work or academic responsibilities.
Forests release phytoncides, organic compounds emitted by trees and plants that have been shown to enhance the activity of natural killer (NK) cells in the human immune system. These cells play a crucial role in defending the body against infections and even cancer.
The serene atmosphere of forests promotes relaxation, which can lead to reduced blood pressure and heart rate.
Engaging in Shinrin-Yoku
One of the beauties of forest bathing is its simplicity. You don’t need specialised equipment or advanced training to begin; all you need is a forest, bush or a green space and a willingness to engage with it mindfully.
Choose a location with plenty of trees and minimal human-made noise. It doesn’t have to be a remote wilderness; even a city park can provide a beneficial experience.
Walk slowly and without a specific destination in mind. Focus on what you can see, hear, smell, touch, and even taste. Notice the texture of tree bark, the scent of pine needles, or the sound of birdsong.
Leave your phone and other devices behind. This is a time to disconnect from technology and reconnect with nature.
Resist the urge to rush or multitask. Instead, practice mindfulness by fully immersing yourself in the moment.
You don’t have to be constantly moving. Sit on a log or a patch of grass and simply absorb the atmosphere around you.
Reflect on the beauty and life-sustaining power of the forest. This can deepen your sense of connection and enhance the spiritual aspect of the experience.
An Everyday Practice
Incorporating Shinrin-Yoku into daily life can be challenging, especially for those in urban environments. However, even small steps can make a big difference. Spending time in a local park, bringing plants into your home, or listening to recordings of natural sounds can simulate some of the benefits of being in a forest. Many countries are now recognizing the value of forest bathing, with guided Shinrin-Yoku walks offered in public parks and private reserves.
As the pace of our lives accelerates, the need for practices like Shinrin-Yoku become increasingly evident. It is a gentle yet profound way to nurture both body and soul, offering an opportunity to heal, reflect, and reconnect with the natural world.
In the words of Japanese poet Matsuo Bashō: “Each morning we are born again. What we do today is what matters most.”
Through forest bathing, we have the chance to renew ourselves daily, finding peace and vitality and whether it’s approached as a spiritual or meditative ritual, a health practice, or simply a moment of escape, Shinrin-Yoku reminds us of the profound connection between ourselves and nature.
