Shinrin-yoku also known as Forest Bathing is described as ‘a process of therapeutic relaxation where one spends time in a forest 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 along with aromatherapy are both beautiful, natural remedies in which you can 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 experience of forest bathing.
The benefits of forest bathing
Akiyama Tomohide first introduced the term Shinrin-yoku in Japan back in1982. Over the 40 years since that first introduction there has been extensive research to explore the benefits of spending time in forest and green spaces. Some of the health benefits include, reducing stress levels, immunity boosting, improving concentration, and reducing both blood pressure and fatigue.
In Japan there are many health centres specialising in forest bathing and whilst it has grown in popularity in the UK, we still have a long way to go. However, if you do not live close to a trained therapist or a centre specialising in this gorgeous therapy, you can still enjoy forest bathing on your own.
A meditation guide to forest bathing
Once you have chosen where you intend to forest bathe, 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 after so long find a clearing to sit. You may choose to lie down or take your shoes off to feel grounded. Do what works best for you.
- It can be helpful to turn off your phone or pop it on silent to fully immerse yourself in the moment.
- Once in the forest or your local park I would invite you to pause and stand still. Take this opportunity to take in your surroundings and notice what is happening around you.
- This is the perfect time to notice your breath. Inhale and exhale through your nostrils. Your breathing may slow, you may notice a physical symptom such as your shoulders dropping or perhaps emotionally you may begin to feel a sense of peace wash over you. How are you feeling?
- Walk slowly through your chosen location or find a perfect spot to stop and allow your senses to become one with nature.
- What can you hear, feel, taste, smell and see? You may smell the calming aroma of pine as you walk underneath these giant trees, or perhaps, you stumble on some beautiful blackberries and can taste their sweetness. What is nature bringing to you and your senses?
- Look around you, up into the sky, feel the earth beneath your feet, touch the cooling water of a stream or see the sun creating shadows. What earth magic is surrounding you?
- If your mind wanders during your meditation, that is OK, this is what minds do, but when you notice, bring yourself back to the moment either by your breath or by focusing on your senses.
- As your time bathing in nature begins to end, just take a moment to notice how you are feeling now. Do you feel calmer than when you first began?
Nature affirmations
If you use affirmations during your meditation, you may find the following 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
Whilst forest bathing is a beautiful therapy all on its own, it can be enhanced by using aromatherapy.
Here are my top oils to help you to really get the full benefits of connecting with nature:
Life is busy and we can often feel stressed or restless. There are essential oils which can help you feel grounded before you set off on your walk. Frankincense is the perfect oil to help you prepare for your nature filled walk, thanks to its ability to slow your breathing. Other oils to help you feel centred include Patchouli, Myrrh and Sandalwood.
Alternatively, because life is fast paced you could be feeling lethargic and fatigued. Aromatherapy can offer the solution thanks to some gorgeous uplifting oils such as May Chang, Lime, Grapefruit or Yuzu.
Evergreen trees such as Pines or Firs release a chemical called Pinene. Alpha Pinene has been studied and it has been shown to help with fatigue. When you walk through the forest you are breathing in this amazing chemical. Pinene is also captured within the essential oils, so you can literally bring the forest home with you by using oils, such as Pine Needle, Fir Needle and Black Spruce. Breathe in their aroma to be instantly transported to the woods.
Aromatherapy recipes to enhance your forest bathing experience
Grounding Diffuser Blend: Diffuse 2 drops of Bergamot, 2 drops Myrrh and 2 drops of Frankincense essential oil, in water, in either an electrical aromatherapy diffuser or candle burner, into your chosen room for a maximum of 20 minutes.
Uplifting Shower Gel: Add 12 drops of Mandarin, 7 drops of Lime and 6 drops of Grapefruit essential oil to a 50ml aromatherapy bottle. Next add SLS Free Bath & Shower Gel to the bottle, secure the lid and shake. A perfect blend to revitalise and uplift you.
Bringing the Forest Home Rollerball: Add 2 drops of Black Spruce, 1 drop of Pine Needle and 1 drop of Sandalwood essential oil to a 10 ml rollerball bottle. Add your chosen carrier oil such as Jojoba. Roll onto the pulse point on the neck, wrist or temple when you need to take a moment for you.
It is recommended, to feel the full effects of forest bathing, to spend a minimum of 2 hours immersing yourself in nature. However, anytime spent in nature can be beneficial, whether you walk in a forest, your local park or use aromatherapy you are bound to feel a wonderful connection to the natural world.
Kirsty Summerbell
Consultant Aromatherapist
Disclaimer & Safety Advice