Make Time for an Autumn Forest Bath!
Lost
Stand still! The trees ahead and the bushes beside you
Are not lost. Wherever you are is called Here,
And you must treat it as a powerful stranger,
Must ask permission to know it and be known.
The forest breathes. Listen. It answers,
I have made this place around you.
If you leave it, you may come back again, saying Here.
No two trees are the same to Raven.
No two branches are the same to Wren.
If what a tree or bush does is lost on you,
You are surely lost. Stand still. The forest knows
Where you are. You must let it find you.
by David Wagoner
For many of us, autumn can feel like an impetus to get busy. The leisure of long summer days has slipped away, and the earlier sunsets seem to urge us to buckle down and focus on all of the things left undone. And, of course, there will be leaves to rake, and gardens and garages to clean out, things to winterize…etc., etc. I would suggest that we consider setting aside some time to engage in the exact opposite of the frenzied to-do list. As much as some things do indeed need to get done, we also need to devote time to nurturing our own inner peace, mindfulness, and appreciation for the beauty around us. Don’t just do something, sit there!
The autumn woodlands are putting on their annual show and our presence is requested. While a walk through a woodland at any time of year can be a calming and grounding experience, there is probably no better time to make this a priority than autumn. The peskier insects have mostly departed, the cooler days bring comfort that could be elusive during summer, and beauty abounds amidst the falling leaves. The Japanese practice of forest bathing, or shinrin-yoku promotes calm, contemplative immersion into a forested environment, (fully clothed, mind you—the bathing is all metaphorical.) It is designed to reduce stress and boost feelings of inner calm and well-being. Think of it as a therapeutic exercise for your psyche. It provides the perfect antidote to our culturally mandated drive to stay busy lest we fall behind.
Note that forest bathing is more than just a walk in the woods, which in itself would calm most people. We are instead asked to leave our agendas, ambitions, itineraries, AND our cellphones behind. OK, you can bring your phone, but for God’s sake turn it off for a couple of hours. Forget about how far you will walk, how many steps you will take or your target heart rate. In order to reap the full benefits of forest bathing, a minimum of two hours is generally advised; however, any amount of time spent lingering in the woods will be beneficial. You will not have to walk far, since the object is to slow down your pace considerably, pausing frequently to engage in short focused meditations on your surroundings. Not only will you be bathed in fresh woodland-scented air, falling leaves, dappled sunlight (hopefully), gentle breezes, and birdsong, but you will need to actively resist the impulse to move things along to some conclusion. Think of it as walking with your head and feet in the same place. In fact, if you observe the imaginative, easily distracted meanderings of young children when exploring nature, that is your goal. That is the point!
Below, I’ve listed several mindfulness exercises that can be included on a forest bathing experience. Initially, these exercises would be planned and consciously undertaken. Eventually, you will find that you fall into a rhythm that feels more spontaneous and natural, responding to things that come into your awareness as you walk.
Mindfulness Exercises for Slowing Down
- Five Things – (can be reduced to three things if conditions warrant)
- note five different things in the forest that catch your eye and behold them long enough to describe them if you needed to
- close your eyes and silently note five distinct sounds you hear (try to tune out any manmade sounds, focusing only on the natural sounds of birds, insects, wind, etc.)
- open your eyes and seek out five different things to touch, noting the differences in texture, hardness, dry/moist, etc.
- find five things you can smell (sometimes, it helps to scratch or rub things like tree bark, grasses, leaves, soil to release their odor)
- Color Search – a variation of the ‘five things’ activity is to focus on finding objects exhibiting shades of a particular color or objects that match those on a color wheel.
- Leaf Watching – lie on your back looking up into the tree canopy and watch a leaf fall from a twig until it lands on the ground.
- Still Hunting – find a comfortable place to sit on the ground, a log, rock, etc. and be still for about 3-5 minutes observing what happens around you in the forest.
- Basement Windows – turn over an old rotting log, uncovering the secret world below it. Like looking into a basement window in the forest. Make sure you return the log to its original resting position before moving on.
- Nature Mandala – gather a small collection of leaves, twigs, acorns, stones, etc.—whatever natural objects catch your eye. Then sit to create a mandala, a circular geometric arrangement of your objects that can be left behind for others to discover, or dismantled and scattered when you continue walking.
- Tree Connections – choose a distinctive tree and carefully examine its features, from the large roots extending out from the base, its trunk, how far up the first branches appear, the shape and color of its leaves. Look up into the upper branches, trying to guess the tree’s height. Now, wrap your arms around the trunk, caressing the bark with your hands. While doing this, hold a conscious sense of gratitude for this tree. Acknowledge what the tree brings to the world; beauty, shade, oxygen, habitats for birds, insects, mammals. Either out loud or whispered, express this gratitude in words.
- Stalking – attempt to walk as silently as possible along a stretch of trail, carefully placing each step to avoid making noise, walking on the balls or edges of your feet. Imagine you are stalking an animal and need to be as silent as possible.
- Grounding – if conditions permit, take off your shoes and socks to simply sit or walk with your bare feet in contact with the earth.
In recent years, it has become common for local parks, botanic gardens, and nature centers to offer forest bathing walks, often led by a certified facilitator. Sometimes, the experience may include yoga exercises, guided meditation, nature art projects, etc. These are great opportunities to experience forest bathing in a small group setting, especially helpful for those nervous about walking into the woods by themselves. A simple Google search of forest bathing opportunities available in your area should reveal several. For those comfortable walking alone or with a friend on local wooded trails, parks, and forest preserves, DIY has a lot of advantages. For one, you can do this when you want to and/or when the weather seems better suited for a slow walk through the woods.
To maximize the experience and the benefits, walk in a woodland where you are somewhat familiar with the trails. Getting lost does nothing to boost your sense of well-being. The site should also be large enough so that you can begin your walk in a place where the noise of traffic and city life are no more than a distant hum. While not everyone has such a place close to home, forest bathing should be a therapeutic treat you give yourself. That two-hour experience may require extra time to drive to that special woodland realm. A great way to conclude your walk is with a cup of tea or simple snack before you return home or get back into your car. You should feel refreshed, relaxed and focused as you reengage with all of the things you have to do. In fact, give yourself permission to take the scenic route home.
For more information…
Shinrin-yoku – How the Forest Heals Body & Mind
