A beginner’s guide to forest bathing

The secret to finding inner peace may not be in the latest wellness studio, but rather, in your own backyard. This is the idea behind forest bathing according to Ben Page, director of training for the Association of Nature and Forest Therapy (ANFT), who led our most recent forest bath for Malibu members.  

As a trainer who has led almost 200 walks, Page knows a thing or two about forging a connection with the natural world. ‘My work can best be summed up by the Joseph Campbell quote, “I don’t believe people are looking for the meaning of life as much as they are looking for the experience of being alive,”’ Page says. ‘The reason I go into the forest is to feel alive.’

Here, Page tells us more about ANFT’s philosophy, the benefits of forest bathing and the healing effects of slowing down. 

What is it?
Modern-day forest bathing was first developed in 1980s Japan, where it’s dubbed Shinrin-yoku. As Japan’s economy began shifting toward white-collar industries, the government noticed a spike in cancer and autoimmune diseases. Interested in whether there was a correlation between the two, they posed a series of research questions, including exploring what happens when humans are ex-posed to a forest environment. 

During the course of the research, they discovered that trees produce an aloe chemical called phy-toncide. This antimicrobial, antibacterial and antifungal chemical acts as a shield of protection from infectious disease. When human beings inhale phytoncides, it increases production of natural killer (NK) cells, an essential part of the body’s immune system that target cells at risk of becoming can-cerous. Following this discovery, forest bathing became a cornerstone of Japanese healing medi-cine.

In addition to having alleged health benefits, forest bathing also began as a way for indigenous people to  communicate with their land, a ritual that plays into today’s practice of mindfulness. 

‘One of the ways that forest therapy intercepts with the practice of mindfulness is that it connects people to their world,’ Page explains. ‘But forest bathing is not an extractive wellness process, it’s about establishing a reciprocal relationship with nature and helping people cultivate relationships with places where they live.’ 

What are the benefits?
There are numerous benefits from the combination of spending time outdoors and following the guided mindfulness ritual, ranging from reduced blood pressure to developing a deeper sense of intuition. 

‘First, it’s going to boost your immune system thanks to the phytoncide in the forest,’ Page says.  ‘Second, slowing down puts us into our parasympathetic nervous system, combating the negative effects of the stressful culture we live in. Learning to rest and how to do nothing is extremely im-portant for people and is something we often forget how to do. Third, it is really going to help you connect more deeply in your relationships.’

What should I expect?
The goal of a guided forest bathing experience is to help you learn how to do it on your own. ‘In our practice, the forest is the therapist and the guide simply opens the door,’ Page says. ‘We have a standard sequence in which we offer up a series of invitations through the session. While there’s no right or wrong way to do it, the guide provides a framework by which to listen to what your body is teaching you.’ 

Page begins the forest bathing session with a sensory meditation to shift focus from a cognitive to embodiment process. ‘Then, we invite people to walk slowly and set the intention to slow down,’ Page says. ‘Once you‘ve awoken the senses and slowed the body down, you’re ready to really start connecting to the forest in an authentic way.’

How can I begin?
Page recommends that to get the most out of a forest bathing experience, it’s important that you go in ready to be curious and explore with your senses. ‘Even just touching the trees can be very surprising for people,’ Page says. Page also recommends finding a spot that you can return to as a place to immerse in nature. ‘A “sit spot” is a place to sit where you can just be for 20 minutes,’ Page says. ‘By sitting somewhere for an extended period of time, you become more curious about the place and start to realize there’s no division between nature and human beings.’

5 FORESTS WORTH TRAVELING FOR:

While Page suggests first focusing on forest bathing in your local outdoor spot — whether it’s your own backyard or a nearby park — his travels have exposed him to some of the world’s most beauti-ful natural wonders. Below are his top five forests worth a visit:

1. Sugarloaf Ridge State Park, Sonoma County: ‘This is the birthplace of ANFT's forest therapy; it’s where it all started.’   
2. Okutama Forest, outside Tokyo: ‘This is one of the forest therapy trails within the Japanese forest's trail system.’
3. Sensoria, Costa Rica: ‘A beautiful forest with pools of the bluest waters, made possible by minerals from the neighboring Volcano.’  
4. Dartington Hall, Devon, UK: ‘A charming old English estate with a garden that has been tend-ed for over 1,000 years. It even includes an over-2,000-year-old Yew tree.’
5. Mary Lake, Vancouver Island, BC: ‘Nestled in the highlands, this stunningly beautiful forest has moss-laden trails.’