Your Personal Guide to Shinrin-Yoku: Forest Bathing for Wellbeing

Your Forest Bathing Practice: Step-by-Step Guide

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1. Arrival & Grounding (10–15 minutes)

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• Find a quiet place in the forest.

• Stand or sit comfortably.

• Close your eyes.

• Breathe deeply and slowly.

• Notice the sounds around you.

• Feel the ground beneath your feet.

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2. Sensory Exploration (30–40 minutes)

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Hearing

• Listen to the symphony of the forest.

• Notice birdsong.

• Hear the rustling of leaves.

• Tune in to the sound of the wind.

• Listen to your own breath.

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Sight

• Slowly open your eyes.

• Observe the forest without judgment.

• Notice the many shades of green.

• Watch the light filtering through the leaves.

• Focus on small details: textures, patterns.

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Touch

• Gently touch the bark of trees.

• Feel the moss.

• Brush your fingers over leaves.

• Notice the temperature and texture.

• Walk barefoot if it’s safe and comfortable.

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Smell

• Take deep breaths.

• Notice the scents of the forest.

• Identify different fragrances.

• Let the natural aromas fill your lungs.

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Taste

• If safe, try herbs or berries you can positively identify.

• Alternatively, drink some water and notice its freshness.

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3. Reflection (15–20 minutes)

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• Find a comfortable spot.

• Sit or lie down.

• Breathe naturally.

• Write in your journal or simply reflect.

• Observe how you feel.

• What thoughts arise?

• What sensations are present?

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Safety Tips

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• Stay on marked trails.

• Be aware of local wildlife.

• Check yourself for ticks after your session.

• Bring water and stay hydrated.

• Know your physical limits.

• Let someone know your location.

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Benefits of Regular Practice

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• Reduced stress hormones.

• Improved immune function.

• Greater mental clarity.

• Better sleep.

• Enhanced creativity.

• Emotional balance.

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Recommended Frequency

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• Aim for 2–3 forest bathing sessions per month.

• Each session: 1–2 hours.

• Different forests offer unique experiences.

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Mindset

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• There is no “right” way to forest bathe.

• Be kind to yourself.

• Release performance goals.

• Simply be present.

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Forest Bathing Affirmation

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I am here. I am present. I am connected to the healing power of nature.

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After Your Session

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• Drink water.

• Rest if needed.

• Notice any changes in mood or energy.

• Be gentle with yourself.