What is forest bathing?
The word forest bathing refers to a natural therapy, sometimes it is also called ecotherapy, forest therapy, grounding, Shinrin-Yoku or Sami Lok. It originally comes from Japan and was recognized there as a health-promoting practice. People use nature to improve their mental or physical health. Spending time in nature has various physiological benefits such as relaxation and stress relief.
In the 16th century AD, Paracelsus wrote: "The art of healing comes from nature, not from the doctor."
Just 5 minutes in nature improves your mood, self-esteem and motivation. 120 minutes in nature per week could improve health and well-being. People who enjoy going outdoors are more cooperative and pleasant than those who don't go. The interaction can reduce stress and depression among all ages. Among other things, it also reduces other psychological problems such as post-traumatic stress disorder, PTSD, abuse, lonely elderly, drug or alcohol addicts, bonding people and other people with special needs.
Forest bathing can also improve self-management, self-esteem, social relationships and skills, socio-political awareness, employability and relationship skills, as well as reduce aggression.
Grounding is a pseudoscientific practice in which people ground themselves by touching the earth or taking off their shoes and so on.
Other possible benefits of forest bathing include that it can help with general medical recovery, pain relief, attention deficit hyperactivity disorder, dementia, obesity and vitamin D deficiency.
Forest bathing means immersing yourself in the atmosphere of the forest: smelling the spicy, woody smell, breathing the oxygen-rich and clean air and observing the animals in the forest. You walk mindfully through the forest, enjoy, discover and ground yourself.
Immersing yourself means traveling comfortably. You literally stroll through nature. Again and again you stop or sit down, rest and rest.
Instructions for forest bathing
In the first five minutes in the forest, it is advisable to arrive. It's a good idea to close your eyes while standing or sitting, if possible, and completely prepare yourself for forest bathing. Breathe deeply in and out 4-5 times and simply absorb this here and now. It's best to close your eyes, as this intensifies the effect. Try to relax. The more you try this, the easier it will be. What does the forest smell like? For flowers? Or dry wetness after a rain shower? Maybe also like moss or wood?
Once you've done that, you can stroll slowly and leisurely along a path that you've thought about beforehand, or you can just go for a walk.
On the way, it is recommended to stop, sit down or lie down every now and then and completely absorb the impressions that nature offers. Discovering plants, how they bloom, looking at the trees, the animals that live in this forest, just looking at nature and discovering what is around you. Try to leave your thoughts in the forest with yourself and nature. Don't wander, let the work be work, don't think about your pain or other brooding thoughts.
In the forest you can put your five senses to good use. See, smell, hear, feel and taste.
We've already seen and smelled it, let's hear it. What do we hear in the forest? We pay attention to what we hear. Are there birds or animals? Stand or sit next to a stream if it is on your way. Close your eyes again and focus your attention on the flowing sound of the stream. Take 2 to 3 breaths and ask yourself whether it is too loud or too quiet for you. Is the sound of the stream pleasant or unpleasant? How do the sound waves feel to you?
The sense of hearing depends very much on the day. Therefore, sometimes we find it more pleasant when the noise is quieter and on other days we can cope with louder sounds. It's the same with birdsong, sometimes you find it annoying and other days you can listen for hours. If you ever find it uncomfortable, just continue walking carefully. If you want to try something out, put your hands behind your ears and shape them into a shell. Play with your hands and cup the entire ear with your hand. Sometimes it's louder, sometimes it's quieter, depending on what you like.
In the first five minutes in the forest, it is advisable to arrive. It's a good idea to close your eyes while standing or sitting, if possible, and completely prepare yourself for forest bathing. Breathe deeply in and out 4-5 times and simply absorb this here and now. It's best to close your eyes, as this intensifies the effect. Try to relax. The more you try this, the easier it will be. What does the forest smell like? For flowers? Or dry wetness after a rain shower? Maybe also like moss or wood?
Once you've done that, you can stroll slowly and leisurely along a path that you've thought about beforehand, or you can just go for a walk.
On the way, it is recommended to stop, sit down or lie down every now and then and completely absorb the impressions that nature offers. Discovering plants, how they bloom, looking at the trees, the animals that live in this forest, just looking at nature and discovering what is around you. Try to leave your thoughts in the forest with yourself and nature. Don't wander, let the work be work, don't think about your pain or other brooding thoughts.
In the forest you can put your five senses to good use. See, smell, hear, feel and taste.
We've already seen and smelled it, let's hear it. What do we hear in the forest? We pay attention to what we hear. Are there birds or animals? Stand or sit next to a stream if it is on your way. Close your eyes again and focus your attention on the flowing sound of the stream. Take 2 to 3 breaths and ask yourself whether it is too loud or too quiet for you. Is the sound of the stream pleasant or unpleasant? How do the sound waves feel to you?
The sense of hearing depends very much on the day. Therefore, sometimes we find it more pleasant when the noise is quieter and on other days we can cope with louder sounds. It's the same with birdsong, sometimes you find it annoying and other days you can listen for hours. If you ever find it uncomfortable, just continue walking carefully. If you want to try something out, put your hands behind your ears and shape them into a shell. Play with your hands and cup the entire ear with your hand. Sometimes it's louder, sometimes it's quieter, depending on what you like.
I also offer “Forest bathing – mindfulness in nature”. So if anyone in my area (Nuremberger Land) is interested in it and would like to get to know it, please write to me and we will find a date that suits you. Price on request, from 5 people.