I recently wrote an article on the benefits of immersing oneself in nature. Specifically, in an area with an expansive vista. Numerous studies show that spending time outside, away from civilization, can produce benefits, including a greater sense of well-being and improved life satisfaction. Time spent in nature has also been shown to improve overall health, reduce stress and blood pressure, and lower the production of the stress hormone cortisol.

In this article, I would like to discuss the Japanese term shinrin-yoku, which roughly translates to “forest bathing” or absorbing the forest atmosphere.

In 1982, the Japanese Ministry of Agriculture, Forestry, and Fisheries coined the term to encourage people to spend time in nature. This is not the same as hiking or trail running. Forest bathing blends the best of both nature and mindfulness and is simply being in and connected to nature. If there is a goal, it is to be present and take in one’s surroundings through sight, sound, and all available senses.

In the title of this article, I mentioned the “art” of forest bathing. I chose this word because the word “practice” seemed too rigid. Forest bathing is not something that requires work of any kind other than to be immersed in nature and allow your senses to absorb all that is around you. This time of year, Central Pennsylvania is especially rich in natural beauty.

In forest bathing, there is no stress. No battle to get somewhere. You are already there just by being outside, surrounded by trees, mountains, and streams. Technically, you aren’t even required to be in a forest. You could be in a park, on a beach, or even strolling around your yard. As someone that grew up in the middle of the Fingerlakes, my happy place is sitting in a small fishing boat with a line in the water, thinking about absolutely nothing. I defy anyone to tell me there is something more beautiful than watching the sunset from the East side of Cayuga Lake during a warm summer evening.

Lately, with all of the stress of a global pandemic, the poison of presidential election advertisements, and the everyday chaos of being a middle-class, middle-aged parent, I have made it a point to take a break every now and then. I do my best to look around and enjoy the beauty that surrounds us in this area every chance I get. I honestly feel that it nourishes my soul and helps to stave off the winter blues that inevitably come as the days grow shorter.

So, how is forest bathing done? The answer is that there is no single answer. Find what works best for you. You will know you are doing it correctly when you feel refreshed and rejuvenated. There are, however, a few tips to help you maximize the experience.

Do not hurry. There is no rushing forest bathing. Allow yourself time, at least 20 minutes, preferably an hour or more, to soak in nature. Either sit quietly or walk slowly. Forest bathing is very different than a serious hike or run and is not a workout.

The journey is the destination. In forest bathing, there is no particular place to be. Like a bath in a tub, you will immerse yourself, only in this case, it is with natural beauty instead of water.

Use your senses. Once you have relaxed and let go of your stress and stray thoughts, use your senses to help you absorb your surroundings. See the colors of the leaves, the movements of the grass and trees. Breathe deeply. Smell the scent of pine, the dirt, the wildflowers. Feel the texture of rocks beneath your hands and feet, the chill of a fall breeze on your back, or the warmth of the sun on your face. Hear the creak of branches, the chirp of birds, the hum of the insects.

Tip: Go with a friend. Ideally, one that isn’t too chatty. Sometimes nature is best shared. Also, there is safety in numbers. If you choose to go by yourself, let someone know where you are going in case you are hurt or lost. Also, pack and dress according to your location.

At first, your brain and body will rebel against this level of peace. Your mind will go over every chore you have done and have yet to do. Things that went wrong in recent days. Worries and responsibilities that seem like they will never leave you. Then, after a while, it will start to get easier. Your mind will be less busy. Your vision clearer. Sounds and smells more defined. Give in to nature and let the worries of everyday life go, just for a while. Think of this as a needed break and enjoy your forest bathing experience.