By Teri “Cricket” Owens RN, BSN, MS

“I go to nature to be soothed and healed, and to have my senses put in order.” –John Burroughs, American naturalist and nature essayist 1837-1921

“All around you are spirits, child. They live in the earth, the water, the sky. If you listen, they will guide you.”
– Grandmother Willow in Disney’s Pocohontas

Many cultures have long recognized the importance of staying connected to the natural world to maintain human health. In fact, a fair portion of human evolution can be linked to our intimate relationship with nature.

It is really only over the last 200 years or so that we have gradually reduced our interaction with the outdoors. Going back to nature can return us to an improved quality of sensory awareness, of calm, and clarity. Being in nature can bring about a feeling of “returning home,” which gives us a spontaneous sense of peace and happiness, for the state of our mind sets the stage for our life.

According to a study sponsored by the Environmental Protection Agency, the average American (pre-pandemic) now spends as much as 93% of their time indoors. Based on this, there is growing scientific evidence that getting outside in a natural setting is good for mind-body health. (#1)

In recent decades this idea has become known, in psychology, as “Restoration.” The Restoration Theory (Kaplan, 1985) and its closely connected Stress Recovery Theory (Ulrich, 1991) maintains that our recovery from stress starts within minutes of entering a green or natural space. (#7)

As soon as the physical body begins to relax, stress hormone levels decrease, muscle tension reverses, blood pressure stabilizes, and our mental health improves. Once our mood lifts we can think more clearly and our feelings of vitality return. It is noted that we literally exhale a sigh of relief and begin to breathe more deeply. Studies indicate that in order to positively contribute to our mental and physical health, the time needed in nature can be as little as 20 minutes a day. (#7)

To this end, Japanese culture, in recent decades, has begun to practice and actively promote forest bathing, or shinrin-yoku. Shinrin in Japanese means “forest,” and yoku means “bath.” So shinrin-yoku refers to “bathing” or immersing oneself in the forest atmosphere. While Japan is credited with the term shinrin-yoku, the concept at the heart of the practice is not new. (#2)

“Medical researchers in Japan have studied forest bathing and have demonstrated several benefits to our health,” says Philip Barr, a physician who specializes in Integrative Medicine at Duke University. One study, published in 2011, compared the effects of walking in the city to taking a forest walk. Both required the same amount of physical activity, but researchers found that the forest environment led to more significant reductions in blood pressure and stress hormones. (#2)

When we forest bathe, we are consciously taking the forest in through our senses of sight, hearing, taste, smell, and touch. Forest bathing creates a bridge between us and the natural world. The intention here is twofold: forest bathing offers a simple remedy to urban burnout and it inspires people to reconnect with, appreciate the importance of, honor, and learn to protect the forests and natural spaces of the world.

Whether you call it a fitness trend or a mindfulness practice, forest bathing allows our brains to relax, to rest. Scientists have noted that the art of forest bathing allows positive hormones to be released within the body. As a result, we experience fewer episodes of sadness, less anger, and decreased negativity after spending time in nature.

Avoiding or treating stress and burnout aids in fighting depression and anxiety. This had been shown to boost immunity leading to longer periods of wellness and faster recovery from injury or surgery. Nature’s positive effect upon our mind includes improved focus, concentration and memory, and influences our physical function, supporting such things as heart and lung health.

In short, Forest Bathing benefits include:

• relieving stress, avoiding burnout
• overcoming depression and sadness
• increasing focus and memory
• improving mood and energy levels
• boosting immunity
• speeding up recovery from illness and injury
• improving heart and lung health
• controlling anger and addiction
• enhancing emotional intelligence
• getting better sleep
• finding calm, creativity, clarity (#7)

When we are surrounded by nature it becomes easier to reach this peaceful state of mind. By paying attention and connecting through our senses, we move in the forest more mindfully. This brings us all the mental and emotional benefits of meditation, while boosting our physical health with gentle exercise and activity. Through it all, we are being guided by the greatest teacher known to humankind: Nature itself.

Forest bathing is not just for the wilderness-lover; this practice can be as simple as taking a walk in any natural environment and consciously connecting with what’s around us. I have had the joy of both taking part in and leading many such workshops over the years.

First, find a spot that appeals to you and matches your current physical ability. Turn off your phone and your music, and leave any devices behind. You are going to be walking quietly, aimlessly, and slowly. Let your body be your guide. Listen to where it wants to take you. Follow your nose. Most importantly, take your time. It doesn’t matter where you go. Your intention is not to “get somewhere.” There is no goal. You are simply experiencing and enjoying the sounds, smells, sights, and the feeling of the nature around you.

Connect gently with the wonder of the forest through your senses. Let nature enter your ears, eyes, nose, mouth, hands, and feet. Listen to the birds singing, the insects chirping, the breeze rustling in the leaves of the trees. Look at the different shades of green around you. Observe the play of light and shadow as the sunlight filters through the branches.

Smell the fragrance of your chosen surroundings as you breathe in the natural aromatherapy caused by the release of aromatic particles—specific volatile naturally produced essential oils, known as phytoncides. Taste the freshness of the air as you take those deep breaths.

Place your hands on the trunk of a tree. Did you know that when you hug a tree and lay your ear against it, you can hear its branches knock together, even in the gentlest of breezes, like a giant wooden wind chime?

Notice the path beneath your feet. Is it rugged, rocky, grassy, paved, uneven, leaf-strewn? Dip your fingers or toes in a stream. Lie on the ground. Feel the sun or shadow on your face. Imagine you are reaching your own roots into the earth beneath you as you melt into your surroundings.

Drink in the flavor of your surroundings and revel in the quiet joy and calm that you feel. This is your sixth sense, this state of no-mind. You have bridged the gap between yourself and your surroundings and, without any effort, become one with the All.

The only aim of forest bathing is to slow down and become immersed in the natural environment. We can deeply reconnect to reality by tuning in to the smells, textures, tastes, sounds, and sights of the forest. Close your eyes and just breathe. Challenge yourself to relax your muscles from head to toe and then key into the sounds and smells around you. When you open your eyes, imagine you’re viewing the world for the very first time.

Without straining, open yourself to consciously seeing things you may not have noticed at first: the flutter of birds, the ripple of water, the swaying of trees, the different shapes of leaves, types of bark, groupings of plants, the color of the sky. We often take these things for granted. See them now.

When you choose different times of day you can enjoy the stars, observe the moon in various stages, follow the clouds, or bathe in the sunrise or sunset. Make time to find a place that looks inviting and sit or lie down as you feel inspired. Doing nothing, even just for a few minutes, is good for our health.

“Forests lend themselves to contemplation,” Edwin Ozawa, MD, an anesthesiologist at Lahey Hospital & Medical Center in Burlington, Massachusetts who regularly studies mindfulness, explains. “Mindfulness (being present in the moment), or meditation is the basic practice of sitting and observing quietly or doing so while walking. The forest is the perfect place to start. In meditation, you find a focal point that you pay attention to,” Dr. Ozawa said. “The forest is a perfect place for this with many senses you can engage. There’s the tactile sensation you can focus on if you are walking on an unusual surface like pine needles or leaves. Or you can focus on what you smell as you are walking mindfully in nature. You can listen to the sounds of walking on the leaves or pine needles, of animals, birds, water, or of the wind in the leaves. And you can visually focus on the beauty around you—the moss on a tree or a wildflower. There are many opportunities to observe and be mindful in the forest.” (#5)

Unfortunately, as we grapple with the coronavirus pandemic and are urged to stay at home, opportunities to spend time outdoors seem to be decreasing. But, according to experts, there are still plenty of ways to engage in nature therapy—we just need to get creative.

Caring for our mental health is always important, especially more so during these challenging times, but we may not always find this easy. Many of us have retreated to our couches, and not everyone has access to a forest in their backyard. In fact, people who live and work in cities may need to travel to get to the woods.

Most of us can tune in and listen to the sounds of the birds though; even in cities we are surrounded by nature. You can consider trying out tree bathing and these sense-based exercises in any urban park near you or by going for a short walk in your immediate community, or even at a commercial garden center. You can practice forest bathing in any safe nature space.

The main principles are to go in silence and to go slow. Use your senses to find things in nature that bring you peace and happiness. Through mindful connection and simply sensory exercises, you can vastly alter your mood and energy levels with the occasional hike or a simple walk around your neighborhood. In fact, some local parks and nature centers are now offering outdoor, socially distanced activities such as bird ID walks and nature photography classes.

For people who are unable to go out into the urban parks, or are restricted due to disability, sense based nature therapy activities can be carried out even in the confines of one’s home by bringing various elements of nature indoors. You can use your creativity to build the nature connection even in a closed space.

“The best place to begin is, in fact, the land that we live upon,” says Ben Page, director of training at the California-based Association of Nature and Forest Therapy. He points to spaces like home gardens and balconies as ideal alternatives to public areas and suggests using these areas to manifest “grounding experiences” and alleviate stress and anxiety. (#6)

For some, it may be as simple as walking barefoot through the grass or putting hands in the earth. Even if you don’t have outdoor space at home, experts state you can get your daily dose of nature simply by opening or looking out the window.

“If you can get outdoors, make sure you take in some of the early morning light, as that is best for your circadian rhythms, promoting restful sleep,” Shirley Gleeson, co-founder of Europe’s Forest Therapy Institute reminds us. “Sleep disturbance is a major side effect of the COVID-19 crisis, and sleep disturbance is linked with a deterioration in both mental and physical health.” (#6)

“If you can’t make it out for a walk in the woods”, Dr. Ozawa tells us, “mindfulness can be practiced anywhere. You can turn any task you do into a meditative focus,” he points out. “Washing dishes, folding clothes, brushing your teeth, taking a shower, cooking, really anything that is repetitive. It’s something you can do for yourself every day. This kind of focused and contemplative, intentional activity can also have significant health benefits.” (#5)

We can also experience the sights and sounds of nature through digital media. The U.S. nonprofit, Forest Bathing International, has virtual walks on its website led by guides in different countries, so participants can explore their own locations or the place from which their guide is broadcasting. (#6)

Nature filmmaker Nitin Das, who founded the Healing Forest Project in India, and whose YouTube channel has 1.3 million subscribers, notes that each person should find a technique that works best for them. (#6)

I personally enjoy tuning in to one of a variety of YouTube channels that play various nature sounds. I can close my eyes while diffusing essential oils and, depending on my mood and the time of day, I am able to imagine myself in the forest, by a stream or waterfall, listening to a gentle rain, or enjoying night sounds. I feel these practices also benefit my houseplants, as scientific study has shown that indoor plants respond to recorded sound. (#8) Even just sitting, eyes closed, in the sun that beams through my west facing windows lifts my spirits.

Bringing the outside in by surrounding ourselves with houseplants, forest essential oils, recorded birdsong, and different natural textures has also been shown to uplift our mood and calm the nervous system. Stefan Batorijs, founder of Nature & Therapy UK, who lectures at the University of Plymouth on the benefits of nature for mental health, says: “There’s been quite a lot of research done to show that there are particular plants which are extremely beneficial for creating negative ions in the house, which is calming,” adding that “[house]plants can also cleanse and purify the atmosphere.” (#6)

Outdoors, native evergreens are both aromatic and release a high concentration of the phytoncides that provide a natural immunity boost. The physical benefits of coming into contact with these phytoncides have been shown to last for weeks, in fact. Evergreen needles are rich in antioxidants and vitamin C. Some—such as spruce, eastern hemlock, balsam, and pine— have traditionally been steeped and sipped as a tea. (#2)

All trees release these compounds into the forest air. Researchers are hypothesizing that phytoncides could be beneficial for people in a variety of ways. In 2009, Japanese scientists published a small study that found inhaling these airborne tree-derived compounds reduced concentrations of stress hormones in men and women as well as enhancing the overall activity of certain white-blood cells known as natural killer cells. (#4)

Another study found inhalation of cedarwood, hawthorn, juniper berry, rosemary, and similar phytoncidic oils led to a reduction in blood pressure, lower heart rate, and decreased inflammation and chronic pain. These are preliminary studies, but scientists speculate that exposure to these tree and plant compounds might enhance other health benefits as well. (#3)

Research is accumulating on both the physical and mental health effects of even very brief contact with nature. Among the findings:

•  As little as 20 minutes in a park boosted feelings of well-being, say researchers, who surveyed 94 adults before and after visiting an urban park. The participants wore fitness trackers and completed a questionnaire before and after the visit.
• Walking 15 minutes in a bamboo forest improved mood in a group of 60 adults, more than when they walked the same time period in a city area, another study reported. Attention scores were better after the forest walk as well.
• Forest bathing tends to lower cortisol levels, a marker of stress, better than taking part in other activities, a review of 30 studies found.
• Forest therapy appears to lower depression levels in adults, according to a review of 28 studies.
• The aromatic substances produced by plants and trees have been linked with lower inflammation and brain protection benefits. (#4)

If we open ourselves to the possibility that we are all participants in an interconnected web of life, as many indigenous peoples believed, destroying the natural world simply to serve the current essentially suicidal infinite economic growth model will eventually be recognized for the insanity that it is.

Biologist James Lovelock proposed that: “The Earth as a whole should be looked upon more like a self-regulating organism (Gaia hypothesis)”, or as mycologist Paul Stamets puts it: “There is a fungi-based internet within the ground connecting all living things on the planet in an information-sharing network.” In understanding this, we will be less likely to both perceive and to treat the natural world as “other”, as something to be dominated, and more as something with which we are also intimately connected, worldwide. (#8)

Recognizing that plants have consciousness and that their simple presence in our environment has healing effects, reintroduces an element of wonder and mystery to the experience of the natural world.

These days, it’s not just knowing information and facts that will create change, it’s changing ourselves. How we go about communicating and re-assessing the underlying stories, ideas, and beliefs that form our world matters. The natural world helps us to be “here”, not “there”. We have to practice these things if we truly want to unite with the world around us.

Connection to each other, connection to nature, helps us connect to the Higher Self, to the Universe. Because we have forgotten that, we look for connections in the mundane world instead. French philosopher Maurice Merleau-Pointy called this world view the “Great Object,” stating that: “everything in the universe is composed of material objects externally related to one another, and with consciousness merely an ephemeral subjectivity found only in humans.” (#8)

There are many reasons why recognizing the sentience and intelligence of plants may have positive implications for the future of humanity: stress reduction, physical and mental health benefits, learning the simple appreciation of the world we live in, and re-discovering that we are connected to the whole, not outside of it.

Forest bathing and nature appreciation help us to transcend the current dominant worldview that non-human life forms are best defined in strictly mechanistic terms, and that attributing a “life essence” or consciousness to them is nothing more than a form of magical thinking.

Once we are able to reach a calmer state of mind, we can grow our awareness. In the depths of the forest, in connecting with nature, whether physically or through digital media and visualization, one can sense the cycles of transformation that all life goes through; that which we were, that which we are yet to become. Just like a seed in the ground or a child in the womb, growing our awareness reaffirms our connectedness to all life.

Ms. Teri “Cricket” Owens RN, BSN, MS, started her career as an RN in 1987. She graduated from Niehoff School of Nursing, Loyola University of Chicago and spent the next 25 years working as an ICU/ER nurse in and around the Chicago area. She began studying herbal healing arts in 1995 and has a Masters’ Equivalent Degree in Herbal and Chinese Medicine. Teri is currently available for herbal consults and teaches herbal learning and wellness classes to all ages. Subjects include health, nutrition and wellness, hands-on cooking and medicine making, forest bathing, medicinal and edible weed walks, and herbal first aid. She teaches in the home, at area schools, local nature centers, and in the field. She is the founder of EcoKids, a kids’ learning program focusing on herbal fact and lore, medicine making, and Earth ecology. She is one of the founders of the Midwest Herb Fest and the Midwest Herb School, a yearly herbal alchemy based intensive weekend. She is co-founder of Laughing Lady Bug Botanicals, a home based herbal and alchemical products company. Teri is the Mom of three grown children and currently travels with her husband, alchemist, astrologer, teacher, and author, Tim “KC” Wilkerson, in their groovy blue bus, Rhonda.

BIBLIOGRAPHY:

#1 ‘Forest Bathing’ Is Great for Your Health. Here’s How To Do It.
Qing Li; May 1, 2018
https://time.com/5259602/japanese-forest-bathing/

#2 The Secret To Mindful Travel? A Walk In The Woods. Sunny Fitzgerald; Oct 18, 2019
https://www.nationalgeographic.com/travel/lists/forest-bathing-nature-walk-health/

#3 Forest Bathing: A Retreat To Nature Can Boost Immunity And Mood; Allison Aubrey July 17, 2017
https://www.npr.org/sections/health-shots/2017/07/17/536676954/forest-bathing-a-retreat-to-nature-can-boost-immunity-and-mood

#4 Forest Bathing, Nature, Time Are Hot Health Advice; Kathleen Doheny; June 11, 2019
https://www.webmd.com/balance/news/20190611/forest-bathing-nature-time-hot-health-advice

#5 Need To Recharge? Try Forest Bathing; Beth Israe Lahey Health System; 2021
https://coronavirus.bilh.org/improve-mental-health-try-forest-bathing/

#6 Forest Bathing During the Coronavirus: Gardens, Windows, and Virtual Walks ; Elizabeth Broomhall Apr 13, 2020 https://www.forbes.com/sites/elizabethbroomhall/2020/04/13/forest-bathing-during-the-coronavirus-gardens-windows-and-virtual-walks/?sh=399859be2fae

#7 Forest Bathing – What, How, Where? A beginner’s guide. Nature Calm Blog; Jan. 1, 2020
https://healingforest.org/2020/01/27/forest-bathing-guide/

#8 Research Reveals Plants Can Think, Choose, and Remember. Sayer Ji; Mar. 10, 2019
https://www.collective-evolution.com/2019/03/10/research-reveals-plants-can-think-choose-remember/?fbclid=IwAR2tuEG