Shinrin-Yoku (Forest Bathing)
for practicing during social distancing


Shinrin yoku (forest bathing) is a great activity to practice now, wherever independent outdoor activity is safe.

Tips for the best experience
from Nature Therapy Guide Tom Bezek:

  • This is a nature based, quiet, mindfulness practice utilizing your 5 senses. It is not a hike, nature walk, or physical exercise activity.
  • Watch this 2 minute video (also viewable below) of guided Forest Bathing at the Arboretum. It will help you to understand the experience. 
  • Silence your cell phone. 
  • Pick a convenient but safe location to go outdoors for a "Nature Fix." It can be near you, even your backyard will do!
  • Dress comfortably for weather conditions and safety. 
  • Set aside your troubles, worries and stress until you return. 

The linked video mentions "Invitations." You do not need a guide to focus on invitations, you can practice them while you are alone or social distancing! 

Try this Invitation on your own
POP (Pleasure of Presence) Invitation

  • Go outside and open up to your five 5 senses- sight, sound, taste, touch, and smell. 
  • Allow yourself to be like a child again. 
  • As you step outside, notice what captures your attention and feels good to you at this moment in time. 
  • Be present in this moment and with that sensation for as long as you want. Let it soak in as it soothes and bathes you. 
  • When you're ready allow yourself to move to another sensation that nature is providing for you. Notice what you're feeling. 
  • Journal these feelings if you're so inclined.
  • Variations of this is to take off your shoes and feel the earth or water beneath your feet. 
  • Perhaps return to this spot again at different times of the day and different seasons of the year. 
Go forth into Nature and simply let nature be your therapist.

 - Tom

Browse guided sessions at the Arboretum starting in July

Articles & Research

Take a Walk in the Woods. Doctor's Orders

The Human Relation With
Nature and Technological Nature

Natural environments and mental health

This Is Your Brain on Nature - National Geographic - read the article

The Japanese practice of 'forest bathing' is scientificially proven to be good for you

Forest Bathing Studies: Why You Need To Start Today!

Videos
Introduction to Shinrin Yoku

Introduction to Forest Therapy and Shinrin Yoku

What is Forest Therapy?

This Is Your Brain on Nature - National Geographic - watch the video

Real Fountain Of Youth | Forest Bathing Learn about "killer cells"

Crazy Circle Illusion a video about perception

Earth Compared To The Rest Of The Universe a video that will blow your mind about our insignificance

 

 


Questions?
Arboretum Education Office
Mon - Fri, 9 a.m. - 4:30 p.m.*
arbedu@umn.edu
612-301-1210*
*We are temporarily working from home during Covid-19, we may return phone messages from a home phone 

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