The Japanese have long been famous for their deep understanding of meditation practices and their ability to find harmony with nature. Their culture is steeped in respect for the world around them and a desire for inner peace. The Japanese offer a variety of ways to achieve balance and peace. One such practice is shinrin-yoku, or “forest bathing”, which is already gaining popularity around the world.
In this article, we'll talk about conscious walks using the Japanese method, which you can and should go with your children.
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What is shinrin-yoku?
Shinrin-yoku is a Japanese practice that involves immersing yourself in nature to improve physical and mental health. The term literally translates as “forest bath”. It was introduced by the Ministry of Japan in 1982.
The idea of shinrin-yoku is in harmony with the principles of Shinto and Buddhism, Japan's two major religions. In both traditions, the forest is seen as a sacred space, and the inseparable connection between man and nature is an important aspect of the worldview.
What is shinrin-yoku?
Shinrin-yoku allows people to regain their strength and improve their well-being through conscious immersion in the forest environment. When walking, the Japanese use all their senses to deeply understand nature.
The practice does not require special skills or equipment. All that is required is to spend time in the forest, consciously being “here and now”. During shinrin-yoku, you can watch trees and plants, enjoy the sounds of nature, and just enjoy the outdoors.
The benefits of shinrin-yoku
#1 No stress
“Merging” with nature helps reduce cortisol, the stress hormone. This helps to relax and improve mood.
№2 Strong immunity
Inhalation of phytoncides released by trees strengthens the immune system and increases the body's resistance.
№3 Increased attention
Being outdoors helps improve the cognitive functions of the brain.
#4 Sleeping like a baby
Regular walks in nature help regulate circadian rhythms and improve sleep quality.
How shinrin-yoku is practiced in different countries
The practice of shinrin-yoku is already known far beyond Japan. In other countries, it adapts to different cultural contexts. This is how “forest bathing” is practiced in different parts of the world:
USA
In the United States, shinrin-yoku is often integrated into mental health programs and stress management courses. Many national parks offer guided tours that help participants “experience” nature with all five senses.
Canada
In Canada, “forest bathing” has already become part of ecotourism and is used to strengthen the connection between people and nature. This beautiful country's nature reserves and woodlands offer space for individual or group Shinrin-yoku practices.
Australia
Here, shinrin-yoku was adapted to the unique flora and fauna of this distant continent. Forest bathing programs include lectures on the local ecosystem and the importance of preserving it.
Italy
The country's rich nature provides ideal conditions for shinrin-yoku. At some health retreats and spas in Italy, shinrin-yoku is included in recovery programs. This helps clients reduce their stress levels and improve their well-being through interaction with nature.
South Korea
Here, this practice is aimed at improving mental health and is part of relevant programs. Forest parks offer special routes for meditative walks where participants can enjoy the peace and tranquility of nature.
How to practice shinrin-yoku yourself
Shinrin-yoku can be practiced in any green space, from a city park to a national park. It's important to disconnect from your gadgets and focus on the present moment. The walk should be slow and deliberate in order to fully immerse yourself in the forest atmosphere.
How to practice shinrin-yoku with kids
Forest bathing with children is a great way to strengthen family ties, instill in children a love for nature and improve their well-being. Here are some tips for making shinrin-yoku a fun and rewarding activity for kids:
#1 Choose the right place
Find a safe and affordable green space: a park, forest, or botanical garden. Make sure the route is not too long or difficult for young children.
#2 Focus on feelings
Encourage children to connect all their senses to “tune in” to nature. Pay their attention to the sounds of birds, the smells of plants, the texture of tree bark, and the hues on flower petals.
#3 Explore together
Turn your walk into an adventure. Look for interesting plants, animal tracks and stones with unusual colors. This will help children develop curiosity and interest in the world around them.
#4 Come up with games
Offer simple games or tasks related to nature. For example, you can ask children to find leaves of different shapes or colors, find moss, count the number of stumps or boulders, and sketch what they find most interesting in a notebook.
#5 Talk about nature
Discuss the key role nature plays in our lives and how important it is to care for it. Explain to children why plants and animals should be protected. Collect trash to make the green walking area cleaner.
#6 Practice mindfulness
Teach children to pay attention to breathing and to relax. The forest atmosphere is perfect for this. This will be a useful practice for reducing anxiety and improving mood.
#7 Create a tradition
Arrange family outings on a regular basis. This will help children learn the habit of spending time outdoors and appreciating the beauty of nature.
Shinrin-yoku is sure to be an enjoyable experience for children and adults alike. And after a walk in nature, you can also learn!
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