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We spoke with Lisa, a certified forest therapy guide and fervent nature lover, to discover the practice of Shinrin-yoku . What is forest therapy (and does it require any special equipment?) Can it be practiced outside of a forest? And what are the benefits of this Japanese practice?
Lisa, how did you discover forest therapy?
I've always loved nature since I was little. I was always growing things outside and getting my hands dirty! Forest therapy is the act of completely immersing yourself in the forest. About a year ago, I read an article about forest therapy in a magazine. Shortly after, I bought a book about it. Shinrin-yoku (the Japanese term) and I was immediately hooked.
Nature can contribute to mental health and, surprisingly, physical health as well. I enjoyed this practice so much that I wondered if I could get certified. I did some research, and a course was about to start. It was like the planets were aligned. I passed the exam and read a ton of books. I was completely fascinated by the whole subject.
What does a sylvotherapy session consist of?
Forest therapy can be practiced in a group or alone. I typically spend two hours in the forest when leading a group. I love photographing nature, but to get the most out of your session, you shouldn't bring a camera or phone. The goal is to consciously slow down and focus on all your senses: seeing, hearing, smelling, and touching the forest.
I've found so many different species and fascinating things in the woods that we don't normally notice. Sometimes when we're walking in the forest, we're too busy walking, chatting with a friend, or listening to music. We miss out on all the wonderful sounds of nature.
We walk very little, only about one or two kilometers during the sessions. Since we're not covering a great distance, all we need to do is find a green space with trees nearby. Sylvotherapy is the art of appreciating the little things with full awareness. A large space isn't necessarily necessary.
What activities do we do?
There are many different activities to awaken the senses. One of my favorites is lying on the forest floor and watching the light filter through the trees. The Japanese call this "Komorebi." It's great if it's sunny because you can see all the shadows.
Mindful listening is also enjoyable. You spend about 15 to 20 minutes sitting quietly with your eyes closed, listening. When you concentrate, you can hear several birdsongs, some nearby, others in the distance. You can hear the rustling of leaves in the trees, the sound of creaking branches, the buzzing of insects, the sounds of animals in the undergrowth: all of this makes you realize how alive the world is!
Another way to work on your vision is to sit and focus on a small area of the forest floor. Again, it's alive; it's not just a patch of dirt. You see insects walking, plants and petals moving in the wind, patterns and shadows. You start to notice small things, like how a leaf has been nibbled by an insect or the different types of seeds on the trees. You can also go on a "texture hunt" and look at mosses, ferns, or mushroom gills. The list goes on!
How does forest therapy help you relax?
When we work, perform a task like driving a car, or watch television, we use what is called selective attention. A part of our brain focuses on one thing. After a while, concentration begins to wane and mental fatigue sets in. Forest therapy rests the part of the brain used for selective attention. Scientists call this "gentle fascination." It's mentally revitalizing. For me, it generates a lot of creative thinking.
What is the best time of year to practice forest therapy?
According to Alfred Wainwright, "there is no bad weather, only bad clothing." You can practice forest therapy at any time of year, as long as you are dressed appropriately. In winter, I dress warmly and bring something to sit on. It's also very interesting when it's raining, as long as it's not pouring! It's relaxing to listen to the rain falling and watch the droplets fall off the leaves.
Autumn is a wonderful time for forest therapy. During this time, the forest is so colorful with all the leaves, different types of mushrooms, and vibrant green moss. Each season is unique for its own reasons.
What are the benefits of sylvotherapy for humans?
Some research shows that simply looking at nature can be good for physical and mental health. One study was conducted in a hospital for about nine years. Half of the patients were in a room overlooking trees, and the other half were in a room overlooking a brick wall. They all underwent the same procedure. However, those who looked at the trees felt better more quickly and needed less pain medication than those who looked at a brick wall. Studies have also been done in prisons, and inmates who can see greenery are calmer and less prone to violence and depression.
Another aspect of this practice is nature appreciation. It's essential for the human species because if we don't love nature, we're not protecting it. Generations are growing up spending more time indoors than ever before. They're spending more time on computers and devices, and less time in nature. Many children won't be able to name a multitude of plants, birds, insects, and trees. And when they have children of their own, they won't pass on this knowledge and appreciation. Forest therapy is a great way to reconnect with nature and take some time for yourself.