What Is FOrest Bathing?
Q: What is forest bathing / nature therapy?
A: Forest bathing is a regular wellness practice that involves gently slowing down our bodies and minds while using our senses to connect with the natural world. It typically takes place in an outdoor setting — usually a forest or park, but it can also be practiced at the beach, in your own backyard, in a meadow, at a greenhouse, arboretum or botanical garden, or on a farm or community garden or retreat center. We can even enjoy some of the benefits of nature therapy from indoors, because our bodies are part of nature too.
Guided forest bathing experiences are designed to be enjoyed in groups of about 3-15 people. There have been decades of research informing the frameworks of these practices and demonstrating a wide array of benefits, from the physical and mental, to the relational, social, and even spiritual (see below for more).
Q: What is the difference between shinrin-yoku, forest bathing, forest therapy, and nature therapy?
A: We often use these terms interchangeably to mean similar things. The Japanese phrase shinrin-yoku literally translates to “forest bathing,” which describes the experience of being immersed in the atmosphere of the forest, or any natural landscape. Forest therapy and nature therapy are simply other ways of talking about this practice, as it does not have to be limited to a forest setting, and comes with a number of therapeutic benefits.
Q: Are we going to be getting wet? Do I need to bring a bathing suit?
A: Nope! We’re simply going to engage with our natural surroundings while walking around and taking some seated breaks. There is no swimming or literal bathing involved.
WHAT TO EXPECT ON A SESSION WITH ME
Q: How long do forest bathing sessions last, and how far do we walk?
A: Sessions range from 2-3 hours depending on the size of the group. We will not be walking the entire time, and there will be several opportunities to take seated breaks along the way. Typically we will cover no more than 1 mile in total distance.
Q: What should I expect during the forest bathing session?
A: We will gather at our meeting spot and I will give a brief introduction. Then, I will guide us in some gentle mindfulness practices to awaken our senses and ground us in the present moment. From there, we will slowly wander and get to know our forest or natural setting. Along the way, I’ll offer a few invitations designed to further connect us with our surroundings as we explore.There will be chances for you to connect with the forest on your own terms, in your own authentic way. There will also be opportunities to gather in a group and share with others. All elements of the session are completely optional and offered as invitations only, so there is no need to participate in any aspect that does not call to you. This is your time.
Q: Where do you guide walks?
A: Forest Baths is based in Peekskill, NY, on occupied Lenape and Wappinger land. I guide walks in parks, gardens, forests, conservancies, trailways, and farms throughout Westchester and Putnam Counties primarily. If you have a specific setting in mind where you’d like to be guided, get in touch.
Q: Is this similar to a guided hike? Will I get a workout?
A: Hikers are welcome here! But forest bathing is not the same as hiking — it’s more like the “yin” to hiking’s “yang.” Both practices can be essential elements of a holistic wellness routine, much like supplementing a vigorous vinyasa yoga practice with a restorative or yin yoga practice. Think of forest bathing as a gentle, mindful way to connect with nature — so, we will not be exerting our bodies or getting our heart rates up. Rather, we’ll engage with a practice of stillness and allow our bodies to rest, receive, and recover.
ABOUT YOUR GUIDE
Q: What are your qualifications?
A: I am a fully Certified Forest Therapy Guide via the Association of Nature and Forest Therapy Guides and Programs. The program consists of a six-month online intensive training, followed by a four-day in-person immersion training. I also hold a certification in Wilderness First Aid Basics. Additionally, I’ve spent over a decade walking the trails and intimately getting to know the natural landscapes of the Lower Hudson Valley area as an avid hiking, camping, and outdoor adventure enthusiast.
Q: Are you a therapist?
A: No — I am a Certified Guide. In this practice, we allow the therapeutic work to be done by the natural setting itself. We hold the container for this unique relationship to form between each participant and the forest. A favorite motto among forest therapy guides is: “The forest is the therapist. The guide opens the doors.”
WHAT ARE THE BENEFITS OF THIS PRACTICE? WHAT’S THE SCIENCE?
Q: What are the benefits of this practice?
A: Let’s start with the evidence-based human health benefits. Various forms of forest bathing have been studied and shown to:
- Catalyze the activation of the parasympathetic nervous system (aka rest-and-digest mode) and the deactivation of the sympathetic nervous system (aka fight-or-flight mode)
- Lower cortisol, the stress hormone
- Lower blood pressure
- Lower pulse rate
- Lower adrenaline levels
- Boost the immune system (increased production of natural killer cells)
- Enhance mental clarity and access to creativity
- Relieve chronic pain and depression
- Improve mood
- Improve cognition
- Increase sense of vitality
In addition to the benefits above, forest bathing can have far-reaching benefits for our relationships with our environments as a whole, and for our sense of compassion for the beings with whom we share this planet. By connecting with nature in a regular, mindful way, we increase our sense of belonging and our love for the more-than-human world and each other.
As with all wellness routines, benefits are maximized with regular practice.
IS FOREST BATHING FOR ME?
Q: Who is forest therapy best suited for?
A: Forest therapy is for everyone. All bodies are welcome. There are no special skills or previous experience required.
Q: I go hiking or walking in nature regularly already. What makes a guided forest bathing experience different?
A: With a guide, you can leave all the mental effort behind and truly relax into the experience, knowing that I will be keeping track of the time, place/trail, leading you every step of the way, and facilitating a safe group experience. I will prompt you along the way with sensory-based invitations that allow you to explore the forest from a new perspective and refocus on being present and grounded in the natural environment itself. Additionally, I will facilitate group sharing opportunities where we have the chance to practice active listening and hold space for others’ experiences in an intentional, enriching way.
Q: I live with a condition that makes it challenging for me to walk outdoors. Are you able to accommodate?
A: Yes. Please let me know of any conditions, allergies, or other concerns ahead of time, and I will put every effort into working with you to best accommodate.
GETTING READY FOR YOUR SESSION
Q: What should I wear on a forest bathing walk?
A: Dress appropriately for the weather that day. A hat is a great idea to protect against ticks, sun, rain, snow, and cold. Consider wearing sunscreen and bug spray when appropriate. If the weather calls for precipitation, waterproof shoes and pants/jackets are recommended. Bring some layers during the cold seasons — gloves, a scarf, and extra layers are never a bad idea. We will be sitting for several portions of the experience, and our body temperatures will cool down when we’re not moving.
Q: What should I bring with me on a forest bathing walk?
A: Bring a small tote or backpack to carry any extra warm layers or sun/rain protection (above), and a water bottle if you wish. If you need any medication, please bring that as well and let me know.
Q: Do you provide any additional supplies?
I will provide something for you to sit on, a warm blanket during the cold seasons, and bug spray as needed. I also carry a basic first aid kit with me.
WHAT SERVICES DO YOU OFFER?
Q: How do I join one of your upcoming public walks?
A: Check the events calendar here. Please be sure to register in advance.
Q: Do you guide private walks?
A: I do! I offer private group walks (3-15 people), private family walks, as well as private virtually-guided walks. Please fill out the form on the Booking Page to schedule your walk.
Q: How can I book you to lead a walk with my organization or group?
A: Please fill out the form on the Booking Page.
Q: I don’t live near you. Will you travel to guide a walk near me?
A: Yes. For groups of 10 or more, I will travel within a 30-mile radius of Peekskill, NY. Additionally, I offer virtually-guided walks that can be joined from any location (see more below).
Q: Can I gift a forest bathing experience?
A: Yes! Click here to purchase gift certificates.
Q: Do you offer any discounts?
A: Contact me for discount rates for groups of 10 or more.
Q: How can I find out about future events?
A: The best way to find out about upcoming events is to sign up for my monthlyish newsletterand/or follow me on Instagram. You can also feel free to follow my Eventbrite page.
VIRTUAL WALKS
Q: Why choose a virtual walk instead of an in-person walk?
A: Are you interested in being guided in a forest therapy experience, but can’t make it to the Peekskill / Hudson Valley area? Or maybe you’d like to have a taste of forest bathing from the comfort of your own favorite outdoor location? Come and join a virtual session! These 1.5-hour journeys are a low-key, accessible way to get many of the benefits of an in-person forest therapy experience from your own backyard or favorite outdoor spot. All you need is a device with Wifi or cell connection, headphones, and someplace green that calls out to you.
Q: How do virtually-guided walks differ from in-person walks?
A: On virtually-guided walks, you get to choose the location, and I’ll guide from my own location. So we won’t be physically present with each other, but we will be doing the practice simultaneously on our phones.
Q: How do we participate in a virtual forest therapy walk?
A: Before the session, find a favorite spot outside where you can immerse yourself comfortably in nature for a little while. Some ideas: a familiar walking trail, a bench near a tree, a backyard hammock, a front stoop, rooftop, or porch. If the outdoors isn’t accessible for you today, a comfy spot inside near a plant or a window works great too. Wherever you participate from, the guided session lasts about 1.5 hours and includes sensory invitations and optional group sharing opportunities, and we’ll finish with a virtual tea circle! Feel free to bring your own cup of your favorite tea for this portion of the walk, or any beverage you like.
Technical details: I will be guiding us remotely, which means we’ll all be on our own devices on a group call. You’ll need to download the Zoom app on your device beforehand. A welcome email with the Zoom link will be emailed to you upon registration. The Zoom link reminder will also be emailed 24 hours before the session.
POLICIES AND GUIDELINES
Q: Can I bring my dog(s)?
A: We love dogs, but for the safety and enjoyment of all parties, we ask that you not bring them with you.
Q: What are your safety protocols around Covid-19?
A: Because all our events are entirely outdoors, masks are optional, but encouraged. All attendees are asked to maintain 6 feet of distance between yourself and all other parties (events are generally limited to 12-15 attendees to make this easier). Do not attend if you are exhibiting symptoms, aren’t feeling well, or if you have been exposed to someone who has tested positive within two weeks before the event. Anyone who develops symptoms or tests positive for Covid-19 within two weeks after the event are asked to inform the guide as soon as possible.
Q: What is your cancellation/refund policy?
A: Our refund policies depend on the platform where you purchase your tickets, so please check directly with the vendors for more information there. Generally, if you need to cancel, you can do so up to 24 hours before the walk for a full refund; if within 24 hours or in case of a no-show, no refunds will be given. If the guide needs to cancel the walk for any reason at any time, all ticket holders will be given the option of a full refund or a credit toward a future walk.
Q: What is your weather policy?
A: Our walks are rain-or-shine events, so please dress for the weather and assume it’s on unless you hear otherwise. (Rainy walks are our favorite – all the more sensory stimulation to explore!) In case of truly inclement weather (storms, natural disasters, etc.), we will email you with an option of credit toward a future rain/snow date or full refund.
What Is FOrest Bathing?
Q: What is forest bathing / nature therapy?
A: Forest bathing is a regular wellness practice that involves gently slowing down our bodies and minds while using our senses to connect with the natural world. It typically takes place in an outdoor setting — usually a forest or park, but it can also be practiced at the beach, in your own backyard, in a meadow, at a greenhouse, arboretum or botanical garden, or on a farm or community garden or retreat center. We can even enjoy some of the benefits of nature therapy from indoors, because our bodies are part of nature too.
Guided forest bathing experiences are designed to be enjoyed in groups of about 3-15 people. There have been decades of research informing the frameworks of these practices and demonstrating a wide array of benefits, from the physical and mental, to the relational, social, and even spiritual (see below for more).
Q: What is the difference between shinrin-yoku, forest bathing, forest therapy, and nature therapy?
A: We often use these terms interchangeably to mean similar things. The Japanese phrase shinrin-yoku literally translates to “forest bathing,” which describes the experience of being immersed in the atmosphere of the forest, or any natural landscape. Forest therapy and nature therapy are simply other ways of talking about this practice, as it does not have to be limited to a forest setting, and comes with a number of therapeutic benefits.
Q: Are we going to be getting wet? Do I need to bring a bathing suit?
A: Nope! We’re simply going to engage with our natural surroundings while walking around and taking some seated breaks. There is no swimming or literal bathing involved.
WHAT TO EXPECT ON A SESSION WITH ME
Q: How long do forest bathing sessions last, and how far do we walk?
A: Sessions range from 2-3 hours depending on the size of the group. We will not be walking the entire time, and there will be several opportunities to take seated breaks along the way. Typically we will cover no more than 1 mile in total distance.
Q: What should I expect during the forest bathing session?
A: We will gather at our meeting spot and I will give a brief introduction. Then, I will guide us in some gentle mindfulness practices to awaken our senses and ground us in the present moment. From there, we will slowly wander and get to know our forest or natural setting. Along the way, I’ll offer a few invitations designed to further connect us with our surroundings as we explore.There will be chances for you to connect with the forest on your own terms, in your own authentic way. There will also be opportunities to gather in a group and share with others. All elements of the session are completely optional and offered as invitations only, so there is no need to participate in any aspect that does not call to you. This is your time.
Q: Where do you guide walks?
A: Forest Baths is based in Peekskill, NY, on occupied Lenape and Wappinger land. I guide walks in parks, gardens, forests, conservancies, trailways, and farms throughout Westchester and Putnam Counties primarily. If you have a specific setting in mind where you’d like to be guided, get in touch.
Q: Is this similar to a guided hike? Will I get a workout?
A: Hikers are welcome here! But forest bathing is not the same as hiking — it’s more like the “yin” to hiking’s “yang.” Both practices can be essential elements of a holistic wellness routine, much like supplementing a vigorous vinyasa yoga practice with a restorative or yin yoga practice. Think of forest bathing as a gentle, mindful way to connect with nature — so, we will not be exerting our bodies or getting our heart rates up. Rather, we’ll engage with a practice of stillness and allow our bodies to rest, receive, and recover.
ABOUT YOUR GUIDE
Q: What are your qualifications?
A: I am a fully Certified Forest Therapy Guide via the Association of Nature and Forest Therapy Guides and Programs. The program consists of a six-month online intensive training, followed by a four-day in-person immersion training. I also hold a certification in Wilderness First Aid Basics. Additionally, I’ve spent over a decade walking the trails and intimately getting to know the natural landscapes of the Lower Hudson Valley area as an avid hiking, camping, and outdoor adventure enthusiast.
Q: Are you a therapist?
A: No — I am a Certified Guide. In this practice, we allow the therapeutic work to be done by the natural setting itself. We hold the container for this unique relationship to form between each participant and the forest. A favorite motto among forest therapy guides is: “The forest is the therapist. The guide opens the doors.”
WHAT ARE THE BENEFITS OF THIS PRACTICE? WHAT’S THE SCIENCE?
Q: What are the benefits of this practice?
A: Let’s start with the evidence-based human health benefits. Various forms of forest bathing have been studied and shown to:
- Catalyze the activation of the parasympathetic nervous system (aka rest-and-digest mode) and the deactivation of the sympathetic nervous system (aka fight-or-flight mode)
- Lower cortisol, the stress hormone
- Lower blood pressure
- Lower pulse rate
- Lower adrenaline levels
- Boost the immune system (increased production of natural killer cells)
- Enhance mental clarity and access to creativity
- Relieve chronic pain and depression
- Improve mood
- Improve cognition
- Increase sense of vitality
In addition to the benefits above, forest bathing can have far-reaching benefits for our relationships with our environments as a whole, and for our sense of compassion for the beings with whom we share this planet. By connecting with nature in a regular, mindful way, we increase our sense of belonging and our love for the more-than-human world and each other.
As with all wellness routines, benefits are maximized with regular practice.
IS FOREST BATHING FOR ME?
Q: Who is forest therapy best suited for?
A: Forest therapy is for everyone. All bodies are welcome. There are no special skills or previous experience required.
Q: I go hiking or walking in nature regularly already. What makes a guided forest bathing experience different?
A: With a guide, you can leave all the mental effort behind and truly relax into the experience, knowing that I will be keeping track of the time, place/trail, leading you every step of the way, and facilitating a safe group experience. I will prompt you along the way with sensory-based invitations that allow you to explore the forest from a new perspective and refocus on being present and grounded in the natural environment itself. Additionally, I will facilitate group sharing opportunities where we have the chance to practice active listening and hold space for others’ experiences in an intentional, enriching way.
Q: I live with a condition that makes it challenging for me to walk outdoors. Are you able to accommodate?
A: Yes. Please let me know of any conditions, allergies, or other concerns ahead of time, and I will put every effort into working with you to best accommodate.
GETTING READY FOR YOUR SESSION
Q: What should I wear on a forest bathing walk?
A: Dress appropriately for the weather that day. A hat is a great idea to protect against ticks, sun, rain, snow, and cold. Consider wearing sunscreen and bug spray when appropriate. If the weather calls for precipitation, waterproof shoes and pants/jackets are recommended. Bring some layers during the cold seasons — gloves, a scarf, and extra layers are never a bad idea. We will be sitting for several portions of the experience, and our body temperatures will cool down when we’re not moving.
Q: What should I bring with me on a forest bathing walk?
A: Bring a small tote or backpack to carry any extra warm layers or sun/rain protection (above), and a water bottle if you wish. If you need any medication, please bring that as well and let me know.
Q: Do you provide any additional supplies?
I will provide something for you to sit on, a warm blanket during the cold seasons, and bug spray as needed. I also carry a basic first aid kit with me.
WHAT SERVICES DO YOU OFFER?
Q: How do I join one of your upcoming public walks?
A: Check the events calendar here. Please be sure to register in advance.
Q: Do you guide private walks?
A: I do! I offer private group walks (3-20 people), private family walks for those with children aged 10+, as well as private virtually-guided walks. Please fill out the form on the Booking Page to schedule your walk.
Q: How can I book you to lead a walk with my organization or group?
A: Please fill out the form on the Booking Page.
Q: I don’t live near you. Will you travel to guide a walk near me?
A: Yes. For groups of 10 or more, I will travel within a 30-mile radius of Peekskill, NY. Additionally, I offer virtually-guided walks that can be joined from any location (see more below).
Q: Can I gift a forest bathing experience?
A: Yes! Click here to purchase gift certificates.
Q: Do you offer any discounts?
A: Contact me for discount rates for groups of 10 or more.
Q: How can I find out about future events?
A: The best way to find out about upcoming events is to sign up for my monthlyish newsletter and/or follow me on Instagram. You can also feel free to follow my Eventbrite page.
VIRTUAL WALKS
Q: Why choose a virtual walk instead of an in-person walk?
A: Are you interested in being guided in a forest therapy experience, but can’t make it to the Peekskill / Hudson Valley area? Or maybe you’d like to have a taste of forest bathing from the comfort of your own favorite outdoor location? Come and join a virtual session! These 1.5-hour journeys are a low-key, accessible way to get many of the benefits of an in-person forest therapy experience from your own backyard or favorite outdoor spot. All you need is a device with Wifi or cell connection, headphones, and someplace green that calls out to you.
Q: How do virtually-guided walks differ from in-person walks?
A: On virtually-guided walks, you get to choose the location, and I’ll guide from my own location. So we won’t be physically present with each other, but we will be doing the practice simultaneously on our phones.
Q: How do we participate in a virtual forest therapy walk?
A: Before the session, find a favorite spot outside where you can immerse yourself comfortably in nature for a little while. Some ideas: a familiar walking trail, a bench near a tree, a backyard hammock, a front stoop, rooftop, or porch. If the outdoors isn’t accessible for you today, a comfy spot inside near a plant or a window works great too. Wherever you participate from, the guided session lasts about 1.5 hours and includes sensory invitations and optional group sharing opportunities, and we’ll finish with a virtual tea circle! Feel free to bring your own cup of your favorite tea for this portion of the walk, or any beverage you like.
Technical details: I will be guiding us remotely, which means we’ll all be on our own devices on a group call. You’ll need to download the Zoom app on your device beforehand. A welcome email with the Zoom link will be emailed to you upon registration. The Zoom link reminder will also be emailed 24 hours before the session.
POLICIES AND GUIDELINES
Q: Can I bring my dog(s)?
A: We love dogs, but for the safety and enjoyment of all parties, we ask that you not bring them with you.
Q: What are your safety protocols around Covid-19?
A: Because all our events are entirely outdoors, masks are optional, but encouraged. All attendees are asked to maintain 6 feet of distance between yourself and all other parties (events are generally limited to 12-15 attendees to make this easier). Do not attend if you are exhibiting symptoms, aren’t feeling well, or if you have been exposed to someone who has tested positive within two weeks before the event. Anyone who develops symptoms or tests positive for Covid-19 within two weeks after the event are asked to inform the guide as soon as possible.
Q: What is your cancellation/refund policy?
A: Our refund policies depend on the platform where you purchase your tickets, so please check directly with the vendors for more information there. Generally, if you need to cancel, you can do so up to 24 hours before the walk for a full refund; if within 24 hours or in case of a no-show, no refunds will be given. If the guide needs to cancel the walk for any reason at any time, all ticket holders will be given the option of a full refund or a credit toward a future walk.
Q: What is your weather policy?
A: Our walks are rain-or-shine events, so please dress for the weather and assume it’s on unless you hear otherwise. (Rainy walks are our favorite – all the more sensory stimulation to explore!) In case of truly inclement weather (storms, natural disasters, etc.), we will email you with an option of credit toward a future rain/snow date or full refund.
