as we share what were originally their lands .
Just as meditation , yoga , tai chi , and other mindfulness practices migrated to the West from Asia during the 20th century , shinrin-yoku has followed in their wake and it has been taken up by people already familiar with the earlier practices . A Californian named Amos Clifford was intrigued by Japanese forest bathing and he formed an organization called the Association of Nature and Forest Therapy ( ANFT ) which has trained hundreds of forest bathing — or forest therapy — guides in North America and elsewhere in the world . I trained to become a certified forest therapy guide , and in 2017 I traveled to Japan with Amos Clifford and a small group of guides to experience shinrin-yoku with Japanese guides in mountain forests throughout the country .
How to Forest Bathe in a Time of Crisis
During a crisis like COVID-19 , it may not be possible to participate in a guided forest bathing walk , but in most places you can still forest bathe as a solo practitioner , or with a small group of people , provided you maintain physical distance if other participants come from outside your household .
A forest bathing walk can be divided into three segments . First , unplug ! Think of the airplane setting on your phone as “ forest bathing ” mode , or , better yet , leave your phone at home . Let go of the news of the day , your to-do list , and any other worldly concerns . Visit a wild place and find an especially inviting , comfortable spot . Then breathe . I start every forest bathing walk , whether leading a group or on my own , intoning these words from the conservationist and nature philosopher John Muir : “ Another glorious day , the air as delicious to the lungs as nectar to the tongue .” It ’ s amazing how glorious the day becomes , and how delicious the air feels when you declare it so .
Breathe slowly and deeply , letting your belly expand . Then slowly breathe out . After a few deep breaths , close your eyes and really settle in to your surroundings , noticing everything non-visual around you : the songs of birds , wind , running water , and perhaps city sounds too ; the smells of the earth and trees ; the way the air feels on your face ; your rootedness — whether standing , sitting or lying — to the earth . After several minutes of stationary sensations , open your eyes and when you do , pretend that you ’ re seeing the world — with all its beauty and magic — for the very first time .
Two , slowly and quietly explore your surroundings . First , spend several minutes slowly walking , standing , or sitting as you notice what ’ s in motion . This sounds like such a simple thing , and it is . However , simply noticing what ’ s in motion is a powerful mindfulness exercise . When you notice what ’ s in motion you realize what an enchanted world we live in . Everything becomes vitally interesting , each movement of bird , insect , plant , and cloud , and also the tree trunks and stones that are not moving , and all are eloquent in their stillness .
Integrating Other Mindfulness Practices with Forest Bathing
If you are a meditator , yoga or tai chi practitioner who suddenly can ’ t go to your classes , or finds herself with little space or time alone , bringing your practice into nature is a wonderful way to find the silver lining during the pandemic . If you practice solo , you will not be alone . You ’ ll be in the company of trees , birds , the sun and the moon . Personally , I miss my yoga classes and my instructors , and yet I ’ m discovering the joy of practicing in the backyard . How often have I done “ sun salutations ” in a dark room in front of a mirror , achieved “ half-moon ” under a ceiling , and struck poses named for dolphins , crows , dogs , cats , cows , cobras , fish , and swans without a critter in sight ? I ’ m learning to love saluting the actual rising sun , watching bees and butterflies through my legs in downward facing dog pose , and feeling my rootedness to the vibrant energy of the earth . The smells coming up from the earth and from the bursting buds of the trees are intoxicating .
You might even want to establish a meditation spot in a wild place now , if only to find a quiet spot outside a busy household . Find a little hiding place among the shrubs and trees . Even if you haven ’ t spent much quiet time in Nature previously , you will discover how natural it feels to do so now . plenty I autumn harvest 2020 11