Forest Therapy
Did you know that most of the answers we seek, whether big or small, can be found in nature? In a world full of pressure, overwhelm, uncertainty, anxiety, constant distractions, judgment, and noise, it can be hard to find clarity. But when you slow down and immerse yourself in nature, you bring yourself to the calmest state of being. Your nervous system relaxes, your heart rate slows, your mind stops racing, your breathing becomes lighter, and you gain the space to simply be—alone or with others who understand. In this state, the answers you seek can flow effortlessly. This is an open invitation to step into a safe space, let your body lead, follow your intuition and senses, and do what feels right. We are part of nature, and through it, we can heal.
HISTORY AND PROVEN BENEFITS
Shinrin-yoku, meaning “forest bath” in Japanese, began as a way to reduce stress caused by rapid urbanization and technological growth, which negatively impacted the physical and mental health of the population. Curious about the effects of immersing in nature, the government initiated research in urban parks, leading to the discovery of notable improvements in overall health.
These types of therapy date back to ancient times, starting around 50 AD with Pliny the Elder, a Roman author, naturalist, and scientist, and continuing through the Middle Ages. They involved using terpenoids from coniferous forests and secondary metabolites like camphor and turpentine to treat diseases, serving as analgesics, sedatives, bronchodilators, anti-inflammatories, antibiotics, and for their relaxing effects. In the 19th century, Finnish Forest Therapy emerged in Finland, focusing on activities to restore both mind and body.
Forest Bathing isn’t a trend—it’s a holistic, therapeutic wellness practice that involves mentoring and guidance while fully immersing yourself in nature. By engaging all five senses and tuning into your inner voice, it offers a path to recovery and well-being. It’s designed to help with the following:
Helps lower hypertension and preventative effect to heart disease, anger, anxiety, depression, fatigue, and confusion by reducing stress hormones like urinary adrenaline, noradrenaline, and salivary/serum levels, aiding in stress management. Boosts vigor, creativity, and helps prevent depression by increasing parasympathetic nerve activity and reducing sympathetic activity, promoting balance in the autonomic nervous system. Great for those with CPTSD, PTSD, generalized anxiety, social anxiety, trauma survivors and auto-immune disorders. Also lowers pulse rate, strengthens immune function, and offers protection against non-communicable diseases while easing mental stress.
Forest bathing can bring yourself to a regulated state. With all combined in nature, our body has a tremendous capability to repair itself on a cellular level: increasing the human natural likker (NK) cells and intracellular levels of anti-cancer proteins suggesting a preventative effect on cancers.
One large factor is phytoncides. Those are compounds found as essential oils of various trees and plants emitted into the air or skin which our bodies easily absorb and utilize. We are able to find therapeutic comfort in these spaces. Which in turn, often teach others to utilize the forests and in turn protect the forests.
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WHAT HAPPENS WHEN PEOPLE SPEND TIME IN NATURE?
MENTAL WELLBEING PHYSICAL WELLBEING
REDUCTION OF STRESS & ANXIETY STRONGER IMMUNE SYSTEM
MOOD STABILIZER LOWER BLOOD PRESSURE
ENHANCED CREATIVITY RESTORATION OF FOCUS,
DEEPER SENSES OF INTERCONNECTEDNESS CLARITY AND MEMORY
GREATER CARE FOR THE LIVING WORLD BETTER SLEEP
GENERATES MINFULLNESS. APPRECIATION AND REDUCES CORTISOL
GRATITUDE FOR SELF AND NATURE
Getting Ready to Forest Bathe
THE MINDSET
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Forest bathing is a flexible practice you can enjoy almost anywhere—inside while looking out a window, in a greenhouse or home filled with plants, in your yard, at a park, or along a trail.
Choose an easy, quiet path for the best experience.
You can spend anywhere from five minutes to a full day, even overnight camping.
This guide is meant to be adaptable, so let your body, heart, and spirit lead the way. Take the path less travelled.
Consider turning off your phone or switching to airplane mode for a true electronic detox.
Release expectations and immerse yourself fully in nature.
FOR YOUR SAFETY
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Know your surroundings for hazards in the area you're visiting.
In Ohio, know what poison ivy, hemlock, oak, or plants that irritate like burdock, wild parsnip and giant hogweed. Do a tick check when you get home.
ALWAYS LET SOMEONE KNOW where you are going and when you will be done from forest bathing.
Bring bug spray or diluted Oil of Oregano for pests. If you go alone bring first aid kit, sunscreen and water. Your guide will also have a first aid kit.
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Bring a yoga mat or blanket to sit/lay on.
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Dress/Boot up appropriately for weather and any changes.
Be comfortable.
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TRUST YOUR INTUITION!
If something feels off or wrong, leave the area.
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FOR COMFORT
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DRESS IN LAYERS
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BRING A SNACK
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TREKKING POLES IF NEEDED
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BRING A HIKING JOURNAL OR A GUIDE CAN PROVIDE ONE FOR YOU.
RESOURCES BEHIND FOREST BATHING:
NIH.GOV
ANFT.EARTH
HTTPS://HEALTH.CLEVELANDCLINIC.ORG
HTTPS://CONNECT.MAYOCLINIC.ORG
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FORESTBATHINGFINDER.COM
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Slow Motion
You’ll spend time noticing small creatures and listening to the forest’s quiet invitations, if you take the time to truly look and listen. During forest bathing, we’ll gather natural objects and share what we appreciate about each one as we create forest art, while also learning to release what no longer serves us. We’ll pause to acknowledge your transition, whisper a message to the land, write and draw in your personal journal, and wrap up the experience in whatever way feels right. Notice how you feel from the start of the forest bath to the end.
You may repeat as often as you like in your time or with me. Remember, we are part of nature, and nature heals.
What to Experience
Experience gratitude and appreciation through mindful practices. Engage in slow-paced leisure walks and breathing techniques to enhance your presence.
Guided Sessions
Join us for guided sessions that open your inner and outer senses. We will explore poses and stretching while utilizing all our senses for deeper connection.
Creative Reflection
Participate in creative reflection and conversation. Share your experiences and insights in a supportive environment that fosters living art and connection.
Mindful Practices
Explore mindful practices that encourage being present. Embrace techniques that promote relaxation and awareness, enhancing your overall well-being.
