How to Practice Shinrin-Yoku – Japanese Forest Therapy

Let’s assume you’re inspired by the idea of trying Shinrin-Yoku, the Japanese practice of forest therapy. But where to start? Typically, the beginning lies in setting an intention – this is essential to transform your walk into a genuine forest therapy experience. Your intention might look something like this:

Step-by-step Shinrin-Yoku

Step 1:
“For the next hour, I dedicate myself to forest bathing. I understand that this is not just a walk. I will immerse myself in the forest, attentively listening to my thoughts and sensations.”

Step 2: The “Threshold of Connection” Ceremony
Find or create a starting point from where you will begin your journey. This could be the start of a trail, a prominent tree, or even a small stick that you place on the ground and call a threshold. Stand facing the forest, focus on your body and sensations, and say your intention out loud. You can also ask the forest for support and protection, and express what you appreciate about it. This stage reflects the Japanese approach to this practice.

Step 3: The Forest Bathing
Move slowly from place to place, stopping wherever you feel most drawn. Once stopped, take time to observe and explore your surroundings. Listen to the sounds around you. Try to notice small details that are usually overlooked. Inhale deeply and taste the air. Pay attention to your body’s responses to everything around you. Perhaps you feel tingles on your skin from a sharp gust of wind or the desire to stretch out in the sunlight filtering through the branches. Stay deeply aware, delving into your inner world. This stage is also known as “enjoying the present moment.”

Step 4: Feel the “Forest Invitation”
This means sensing what actions the forest might be inviting you to do at that moment. These actions can vary with each walk, or you may feel no “invitation” at all – which is perfectly fine. These are usually spontaneous desires that arise unexpectedly.

Step 5: Stay in One Place for 20 Minutes
You can stand, lie down, or sit, doing absolutely nothing. In Japan, it is recommended to follow this with a tea ceremony, though this is optional. You might instead choose to have a small snack or chat with others, especially if you’re not enjoying the forest therapy alone.

Step 6: The “Threshold of Integration” Ceremony
This marks the end of your practice and your return to everyday life. It’s best to return to the same threshold where your journey began. If that’s not possible, create a new threshold at your current location. Thank the forest for the gifts you’ve received. Step over the threshold and return to your usual routine.

Why is it beneficial?

If you’re feeling stressed, anxious, or depressed, forest therapy can work wonders. The natural sights and sounds of the forest help you relax and activate your brain. Forest therapy is undoubtedly beneficial for physical health, but its impact on mental health is particularly intriguing. Forest therapy reduces cortisol levels, the stress hormone, which in turn helps reduce stress.

Shinrin-Yoku offers a holistic way to connect with nature and improve both mental and physical well-being. Through these simple steps, anyone can enjoy the therapeutic benefits of the forest, no matter their location or lifestyle.

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