What is Forest Bathing Meditation?
Forest bathing meditation—known as shinrin-yoku (森林浴) in Japanese—is a contemplative practice of sensory immersion in forested or natural environments. The practice involves therapeutic relaxation where one spends time in a forest or natural atmosphere, focusing on sensory engagement to connect with nature. Unlike goal-oriented hiking or physical exercise, forest bathing meditation emphasizes presence, slowness, and the deliberate use of all five senses to absorb the sights, sounds, smells, textures, and atmosphere of the forest. The intent is to put people in touch with present-moment experience in a very deep way, with the sights, sounds and smells of the forest taking participants into that moment so their brains stop anticipating, recalling, ruminating and worrying. The practice is both a mindfulness discipline and a preventive health intervention, supported by over four decades of research demonstrating measurable physiological and psychological benefits.
Origins & Lineage
The term shinrin-yoku was coined in 1982 by Tomohide Akiyama, who was the director of the Japanese Ministry of Agriculture, Forestry and Fisheries. The term translates literally as “forest” (shinrin) and “bath” (yoku), denoting an immersion in the forest atmosphere rather than a physical act of bathing. It was devised to encourage the health benefits of spending time in forests. The initiative emerged during a period of rapid urbanization in Japan, as government and medical officials recognized rising rates of burnout and stress-related illness in the early 1980s. Yoshifumi Miyazaki was employed by Japan’s Forestry and Forest Products Research Institute in 1988 and began research into ‘Why we feel relaxed when we encounter nature’, with the first forest bathing experiments carried out on the island of Yakushima. Miyazaki led the first experiments to study the effects of the practice on Yakushima in 1990, when he was 35, with funding from NHK as part of a television program. The experiments utilized newly developed techniques for measuring cortisol, a stress hormone, allowing researchers to quantify the effects of forest exposure on the human body. By the mid-2000s, the Japanese government had invested approximately $4.3 million in forest therapy research, designating certified “therapy forests” throughout the country. Since Akiyama gave it a name, it has been established as a health program in Japan and inspired the foundation of associations around the world, including the Association of Nature and Forest Therapy in the United States.
How It’s Practiced
Forest bathing meditation is fundamentally non-directive and unstructured. Practitioners walk slowly—often deliberately slower than feels natural—through forested or natural areas, with no destination or distance goal. Forest bathing is not hiking; it’s not an exercise or a workout. The goal is to slow everything down and pay special attention to surroundings. Sessions typically last between 20 minutes and several hours, though two hours is the recommended time for a forest bathing session.
Practitioners are encouraged to engage each sense deliberately: feeling bark, moss, and soil textures; observing patterns of light through the canopy (komorebi); listening to birdsong, wind, and water; and breathing in the scent of trees and forest floor. The simple method of being calm and quiet amongst the trees, observing nature around you whilst breathing deeply can help both adults and children de-stress, and boost health and wellbeing in a natural way. Participants often turn off electronic devices to remove distractions and anchor attention in the present.
Guided sessions led by certified forest therapy guides often incorporate “invitations”—prompts to notice specific sensations, movements, or qualities of the environment. These guides, trained through organizations like the Association of Nature and Forest Therapy (ANFT), facilitate sensory awareness exercises but do not interpret or teach about the forest. Guides are not therapists. Support for wellness, personal development, and perhaps healing comes to participants from their interaction with natural environments. The sole aim of guided activities is to create and sustain safe, meaningful, and relational contact between participants and nature.
Forest Bathing Meditation Today
Forest bathing meditation has expanded globally since the 2010s, with certified guides now practicing on all seven continents. In the United States, the Association of Nature and Forest Therapy (ANFT) has become the leading provider of guide training, with over 2,600 guides trained in over 66 countries on six continents. Urban areas, parks, and botanical gardens increasingly offer guided forest bathing walks, adapting the practice to accessible green spaces rather than requiring wilderness access.
The practice has entered mainstream wellness culture through retreats, spa programs, corporate wellness initiatives, and mental health settings. Several books have popularized the practice globally, including Yoshifumi Miyazaki’s Shinrin Yoku: The Japanese Art of Forest Bathing (2018) and Dr. Qing Li’s Forest Bathing: How Trees Can Help You Find Health and Happiness. Research continues to expand, with studies documenting effects on immune function (particularly natural killer cell activity), cardiovascular health, stress hormone reduction, and mood regulation. Two hours of mindful exploration in a forest could reduce blood pressure, lower levels of the stress hormone cortisol and improve concentration and memory, and trees release chemicals called phytoncides, which have a protective antimicrobial effect on human bodies and thereby boost the immune system.
Common Misconceptions
Forest bathing meditation is not wilderness backpacking, nature education, or vigorous outdoor exercise. It requires no specialized equipment, athletic ability, or destination. It is not exclusively a Japanese cultural practice, though it originated there; humans across cultures have historically engaged with forests as places of restoration. The practice is also not mystical or esoteric—it is grounded in physiological research and does not require belief in spiritual concepts. Scientists plainly state that shinrin-yoku is not in itself a “medicinal cure.” It’s a preventative treatment that can keep stress-related illnesses at bay which alleviates the strain on medical services. The “bathing” metaphor is sensory, not literal—there is no water involved. Finally, forest bathing meditation is not limited to forests; urban parks, gardens, and any accessible green space can serve as settings for the practice.
How to Begin
Beginners can practice forest bathing meditation without training by visiting any natural area—urban park, wooded trail, botanical garden, or backyard—and spending 20 minutes to two hours moving slowly and attentively. Turn off devices, walk without a destination, and deliberately engage each sense. Notice textures by touching bark, leaves, or soil; observe light, shadow, and color; listen for layers of sound; and breathe deeply to take in scents.
For those seeking structured guidance, the Association of Nature and Forest Therapy (anft.earth) offers a searchable directory of certified guides worldwide. Introductory books include Yoshifumi Miyazaki’s Shinrin Yoku: The Japanese Art of Forest Bathing and Dr. Qing Li’s Forest Bathing: How Trees Can Help You Find Health and Happiness. Many urban parks, nature centers, and wellness retreats now offer guided forest bathing sessions. The practice scales to individual capacity—no fitness level, nature expertise, or special location is required. The essential elements are time, attention, and a willingness to slow down.