Shinrin-yoku, also known as forest bathing, is described as “a process of therapeutic relaxation involving spending time in a forest and using the senses to connect with nature.”
I would also describe it as a grounding experience in which we fully immerse ourselves in the moment by becoming one with nature.
Forest bathing and aromatherapy are both wonderful, natural remedies that allow you to connect with nature on a higher level. In this article I explore the benefits, a meditation guide to get you started, and how aromatherapy can support your forest bathing experience.
The benefits of forest bathing
Akiyama Tomohide first introduced the term Shinrin-yoku to Japan in 1982. In the forty years since that first introduction, extensive research has been conducted on the benefits of spending time in forests and green spaces. Some of the health benefits include reducing stress levels, boosting immunity, improving concentration and reducing both blood pressure and fatigue.
In Japan there are many health centers specializing in forest bathing and although it has become increasingly popular in the UK, we still have a long way to go. However, if you don’t live near a trained therapist or a center that specializes in this wonderful therapy, you can still enjoy a forest bath on your own.
A meditation guide to forest bathing
Once you have chosen where you plan to bathe in the forest, I have several steps to guide you through your forest meditation:
- This is your meditation, do what feels best for you. You may want to keep your eyes open or closed. You might decide to walk or find an open place to sit after such a long time. You may choose to lie down or take off your shoes to feel grounded. Do what works best for you.
- It can be helpful to turn off or put your phone on silent so you can fully immerse yourself in the moment.
- Once in the woods or your local park, I invite you to pause and reflect. Take this opportunity to take in your surroundings and notice what is happening around you.
- This is the perfect time to pay attention to your breathing. Inhale and exhale through your nostrils. Your breathing may slow, you may notice a physical symptom such as sagging your shoulders, or you may feel an emotional sense of peace. How do you feel?
- Walk slowly through your chosen location or find a perfect place to stop and let your senses become one with nature.
- What can you hear, feel, taste, smell and see? You might smell the soothing scent of pine as you walk beneath these gigantic trees, or perhaps you might stumble across some beautiful blackberries and taste their sweetness. What does nature bring you and your senses?
- Look around you, up at the sky, feel the earth under your feet, touch the cooling water of a stream or see how the sun creates shadows. What earthly magic surrounds you?
- If your mind wanders during your meditation, that’s okay, this is what the mind does, but if you notice it, bring yourself back to the moment, either through your breathing or by focusing on your senses.
- As your time of soaking in nature begins to come to an end, take a moment to notice how you feel now. Do you feel calmer than when you started?
Affirmations of nature
If you use affirmations during your meditation, the following may be helpful:
- I am grateful for Mother Nature.
- I am rooted and grounded in the earth.
- I feel gratitude for the trees, the sky and the birds.
- Like the clouds, my thoughts change and float by.
How aromatherapy can support forest bathing
While forest bathing is a wonderful therapy in itself, it can be enhanced by using aromatherapy.
Here are my top oils to help you truly reap the full benefits of connecting with nature:
Life is busy and we can often feel stressed or restless. There are essential oils that can help you feel grounded before you hit the road. Frankincense is the perfect oil to help you prepare for your nature walk, thanks to its ability to slow your breathing. Other oils that help you feel centered include Patchouli, Myrrh, and Sandalwood.
Alternatively, because life is fast, you may feel lethargic and tired. Aromatherapy can provide the solution thanks to some wonderful uplifting oils such as May Chang, Lime, Grapefruit or Yuzu.
Evergreen trees such as pine or spruce release a chemical called pinene. Alpha Pinene has been studied and shown to help with fatigue. When you walk through the forest you breathe in this amazing chemical. Pinene is also captured in the essential oils, so you can literally take the forest home with you by using oils such as pine needle, pine needle, and black spruce. Breathe in their aroma and be immediately transported to the forest.
Aromatherapy recipes to enhance your forest bathing experience
Grounding diffuser mixture: Diffuse 2 drops of bergamot, 2 drops of myrrh and 2 drops of frankincense essential oil in water, in an electric aromatherapy diffuser or in a candle burner, in your chosen room for up to 20 minutes.
Uplifting shower gel: Add 12 drops of tangerine, 7 drops of lime and 6 drops of grapefruit essential oil to a 50 ml aromatherapy bottle. Then add SLS Free Bath & Shower Gel to the bottle, close the lid and shake. A perfect blend to revitalize and uplift you.
Bring the Forest Rollerball home: Add 2 drops of Black Spruce, 1 drop of pine needle and 1 drop of sandalwood essential oil to a 10 ml roller bottle. Add your chosen carrier oil, such as Jojoba. Roll on the pulse point on the neck, wrist or temple when you want to take a moment for yourself.
To experience the full effects of forest bathing, it is recommended to spend at least 2 hours in nature. However, any time you spend in nature can be beneficial. Whether you walk through the woods or local park or use aromatherapy, you are sure to feel a beautiful connection with the natural world.
Kirsty Zomerbel
Advisor Aromatherapist
Disclaimer and safety advice