Take a Bath
This month I invite you to take a bath…a forest bath! Shinrin-yoku is the Japanese term for “forest bathing” or “absorbing the forest atmosphere.” This practice simply encourages people to spend time in nature. Spending time in nature to calm and center is nothing new. Yoga origins trace back thousands of years. “To unite” is the meaning of the word “yoga” and the practice is about uniting mind, body, spirit and nature. Stepping into the New Testament, we see reference where Jesus “withdrew himself into the wilderness” (Luke 5:16), for prayer and pondering.
Seeing these historical patterns is a powerful tool for understanding practices that transcend cultural habits, geography or trends of the current world. In a world today where busy and hustle are words often celebrated, stepping into a practice of being still and present acts like a light switch for our constantly moving minds, bodies and souls.
Benefits of time in nature include reduced stress, anxiety, depression and anger, a stronger immune system, improved cardiovascular and metabolic health and overall boost in well-being (Source: Dr. Quing Li).
Sounds great, but maybe you’re wondering “what about time?” Or “I’m not interested in adding more to my plate.”
I invite you to try on these three ways to get outside and get present.
- FIND A PLACE (or places). What outdoor areas are in your daily life? Write down as many as you can think of. You may choose to “adopt a tree” and focus on one specific tree all month long.
- FIND A TIME. Start small. When would a 3 minute practice be possible for you? Write any window of time that comes to mind. Keep it simple.
- BE CONSISTENT.
- Calendar it in, or set an alarm on your phone to help you remember. Know that your brain may not want to do this when the time arrives (“I’m too busy,” or “3 minutes won’t make a difference”). Give yourself permission to stay committed.
You’ve made the time to be outside, now what?
Forest bathing, or spending time in nature, can be quite simple. Set an alarm for 3 minutes and turn off any distractions or added noise (save those podcasts for later). Tap into your senses to mindfully meditate. What do you hear? Are there birds or leaves blowing in the breeze? What do you see? How many shades of green are there? What do you feel? Can you notice the sunlight on your skin, or is it the cooling sensation while standing in the shade?
Your mind will wander. You’ll start thinking about what you need to get done, why he or she said what they said, or why you’re worried about the upcoming week. Meditation isn’t about eliminating all of those thoughts. It’s about noticing them. And then gently coming back to the present. Coming back to what you see, hear and feel. And repeating again and again.
At the conclusion of the three minutes, notice your breath, and intentionally relax any tension that still might be there. See if you can weave small three minute windows throughout your week, or consider lengthening them to longer time periods.
Happy bathing!
