Forest Bathing in the Urban Jungle

Written By Hugh Asher

15th June 2024

Many of us are spending more time online and looking at screens and less time outside looking at nature. If you live in a town or city, finding moments of tranquillity and connection with nature can seem even more challenging. However, practicing Forest Bathing, or ‘Shinrin-yoku’, and experiencing the restorative powers of nature in an urban environment is entirely possible and can be profoundly beneficial. Forest Bathing, the Japanese practice of immersing yourself in nature, has been shown to reduce stress, enhance mood, and improve overall wellbeing.

Here are some practical tips for enjoying Forest Bathing, even if you live in the heart of a busy city.

What is Forest Bathing?

Forest Bathing is not about hiking or vigorous exercise; instead, it’s about slowing down and being mindful of the natural surroundings. The practice encourages you to engage with nature through all your senses and mindfully notice the sights, sounds, smells, and textures of your surroundings. Research has shown that Forest Bathing can reduce stress, lower blood pressure, improve mood, and boost the immune system amongst other things.

Finding Green Spaces in Urban Areas

Urban environments might lack dense forests, but they often have parks, botanical gardens, arboretums, nature reserves and other pockets of nature that can serve as your sanctuary.  Explore different areas to find a spot that resonates with you. Here are a few tips for finding and making the most of urban green spaces:

Locate Nearby Parks and Gardens

Find parks, botanical gardens, or nature reserves in your area. Even small neighbourhood parks can offer a respite from city life.

Try To Visit During Off-Peak Hours

To maximise your experience, consider visiting green spaces in the early morning or on weekdays when they are less crowded. This quiet time allows you to connect more deeply with nature.

Explore Diverse Locations

Each green space has its own unique environment. Explore different places to experience a variety of flora and fauna, enriching your Forest Bathing experience.

How to Practice Forest Bathing in the Urban Jungle

Once you've found a suitable location, follow these steps to engage in Forest Bathing effectively:

Unplug from Technology

Leave your phone and other electronic devices behind or turn them off. The goal is to disconnect from digital distractions and immerse yourself fully in the natural world.

Engage Your Senses

Take a slow, mindful walk. Pay attention to the colours, shapes, and patterns of the leaves and flowers. Sit down, close your eyes and listen to the sounds of the birds, the rustling leaves, or flowing water. Breathe deeply and notice the scents of the plants and earth around you. Touch the bark of trees, the softness of moss, or the texture of leaves.

Move Slowly and Mindfully

There’s no rush in Forest Bathing. Walk slowly, sit, or lie down if you feel like it. The idea is to take your time and experience nature without any specific goal or purpose.

Find a Sit Spot

A sit spot is a place where you can sit quietly and observe your surroundings. Find a comfortable spot to sit or lean against a tree. Spend at least 15-20 minutes here, simply observing and soaking in the environment. This practice can bring a profound sense of peace and connection.

Be Observant and Curious

Notice the small details: the pattern of a leaf, the way sunlight filters through the branches, or the path of an insect. Being observant and curious enhances your connection with nature.

Be Present

Avoid thinking about work, to-do lists, or other stressors. Allow yourself to be fully present in the moment, enjoying the natural environment around you.

Reflect on Your Experience

After your Forest Bathing session, take a few moments to reflect on how you feel. Do you notice any changes in your mood, stress levels, or physical sensations. Consider recording what you notice in a nature connection journal. Reflecting like can help deepen your appreciation for the practice.

Express Gratitude

Expressing gratitude for the natural environment and the sense of peace it provides. This can enhance the positive effects of Forest Bathing.

Final Thoughts

Forest bathing in urban environments is not only possible but also incredibly rewarding. By seeking out green spaces, disconnecting from technology, and engaging mindfully with nature, you can experience the profound benefits of shinrin-yoku right in the heart of the city. Embrace the opportunity to slow down, connect with nature, and nourish your mind, body, and spirit.

If you have enjoyed this article and would like to support what we do by donating £2 or more to buy saplings to plant, please follow the link below:

 
 
Featured Articles
The Summer Solstice in Ancient Scotland
The Summer Solstice in Ancient Scotland

The Summer Solstice has been celebrated for thousands of years, and people such as the Celts would have been able to observe the rising and setting of the sun and use those cycles to track the year using monument built with this purpose in mind.

Read more →
Two Paths to the Same Horizon
Two Paths to the Same Horizon

Nature connectedness may be a key trait shared by both Forest Bathing and psychedelic therapy. Awe, flow, spirituality, and perceptual change are all fascinating parallels, but nature connectedness is where the research most clearly suggests that both approaches may be influencing the same underlying human capacity: the ability to experience ourselves as part of, rather than separate from, the living world.

Read more →
How Nature Can Support Neurodiversity
How Nature Can Support Neurodiversity

Woodlands may be particularly well suited for autistic people because they often combine predictability with freedom. A forest path can be explored at your own pace. A tree, a texture, a pattern of light, a bird call, or the feel of moss can become a focus of interest without overwhelming the senses. Many autistic people thrive when they can choose how to engage, when to pause, and how much sensory input to allow in. Nature can offer that kind of autonomy.

Read more →
The Importance of Silence
The Importance of Silence

In our modern world, silence is increasingly rare. Many of us live inside a constant stream of notifications, engines, background radio, traffic, and conversation. That matters, because the nervous system does not experience noise as neutral. It has to process it, filter it, and often defend against it. Quiet, by contrast, gives the body a chance to shift away from continual alertness.

Read more →
Petrichor - The Smell of Rain
Petrichor - The Smell of Rain

I sometimes offer Forest Bathing activities around interacting with rain inviting people to notice the rain, the sounds of drops falling, the silence between drops, the feeling of the rain on their skin, and noticing the smells that often follow rain or storms. There is actually a name for the earthy scent that we can smell when it first rains after a long period of dry weather, and that’s ‘Petrichor’.

Read more →
Reducing Depression Through Forest Bathing and Nature Connection
Reducing Depression Through Forest Bathing and Nature Connection

Depression is one of the most common and disabling mental health conditions, and it affects mood, sleep, energy, motivation, concentration, self-worth, and day-to-day functioning. Alongside talking therapies, medication, movement, and social support, there is growing interest in approaches that help people regulate stress and reconnect with themselves and the world around them. Nature-based practices such as Forest Bathing, Forest Therapy, Shinrin-yoku, Silvotherapy, Sit Spot practice, and other forms of mindful nature connection are increasingly being studied as low-cost, low-risk ways to support mental wellbeing. Recent research suggests that these approaches can reduce depressive symptoms, improve sleep, and soften related difficulties such as rumination, stress, and emotional fatigue.

Read more →
Landskeins and Rayleigh Scattering
Landskeins and Rayleigh Scattering

A landskein is not merely scenery, it is a dynamic visual relationship between the earth and air. The nearest hills appear dark, textured, and more substantial, while those further away soften into progressively paler tones. The farthest mountains may appear blue-grey, silver, or almost translucent against the horizon. This phenomenon is not simply aesthetic. It arises largely through the optical effects of Rayleigh scattering, the atmospheric process that scatters shorter wavelengths of light and alters the appearance of distant objects.

Read more →
Nature Connection as an Antidote to Anger
Nature Connection as an Antidote to Anger

Anger is often treated as something to suppress, manage, or “fix.” It is framed as a problem of temperament, personality, or self-control. Yet if we pause long enough to listen more carefully, anger reveals itself as something far more meaningful — and perhaps far more ecologically based.

Anger is a signal.

It arises when something feels threatened, overwhelmed, unjust, or out of balance. It is the nervous system’s way of saying: something is not right here.

Read more →
The Benefits of Nature Mindfulness
The Benefits of Nature Mindfulness

In a noisy, hurried world, it can be surprisingly hard to rest in the present moment. Our attention is tugged in several directions at once: screens, deadlines, messages, noise, and the quiet pressure to keep up. Nature mindfulness offers a gentler way back. At its heart, it is the practice of paying careful, non-judgemental attention while in contact with the natural world.

Read more →
Nature - The 4th Pillar of Health
Nature - The 4th Pillar of Health

There is a quiet shift happening in how we understand health.
For years, the conversation has rested on three familiar pillars: eat well, move often, sleep deeply. These are still essential. They form the ground beneath our wellbeing — the daily practices that keep the body functioning and resilient.

But something has been missing.

Or perhaps, more accurately, something has been quietly waiting just beyond the edges of our awareness.

Nature.

Read more →
Earth Day 2026: Our Power, Our Planet
Earth Day 2026: Our Power, Our Planet

Every year, Earth Day asks us to pause and remember a simple truth: we are not separate from the Earth, but part of it. This year’s theme, “Our Power, Our Planet,” carries that message with particular clarity. It reminds us that meaningful environmental change does not begin in distant institutions alone, but in the choices, relationships, and communities that shape daily life.

Read more →
The Social Significance of Fire
The Social Significance of Fire

For early humans, fire was not simply a tool. It was a presence. It was warmth in the cold, light in the darkness, protection against the unknown, and a place to gather. The discovery of fire was one of the most transformative moments in human history, but its importance goes far beyond cooking or survival. Fire shaped how people related to one another. It created spaces for conversation, storytelling, learning, and belonging.

Read more →
Book Review: ‘When the Forest Breathes: Renewal and Resilience in the Natural World’ by Suzanne Simard
Book Review: ‘When the Forest Breathes: Renewal and Resilience in the Natural World’ by Suzanne Simard

What if forests are not just places we visit, but communities we belong to?

In her new book, Suzanne Simard explores the hidden networks that connect trees, revealing forests as living systems built on cooperation, care, and continuity. When the Forest Breathes is both a scientific exploration and a deeply human reflection on resilience, renewal, and our place within the natural world.

In this latest article we explore Simard’s powerful message—and what it means for how we relate to forests today.

Read more →
Spirituality, Spiritual Experiences and Ecotherapy
Spirituality, Spiritual Experiences and Ecotherapy

Studies show that nature-based therapies can sometimes evoke powerful feelings of presence, belonging, and awe. Participants often describe moments when the natural world helps them see their lives from a new perspective, process difficult emotions, and rediscover hope. These experiences don’t necessarily involve religion. Instead, they often arise through simple encounters with the living world — walking through woodland, listening to water, or quietly observing the rhythm of nature.

Read more →
The Benefits of Connecting Deep Work and Nature For Focused Productivity
The Benefits of Connecting Deep Work and Nature For Focused Productivity

Integrating nature into work routines can significantly boost cognitive performance and deep-focus capacity. Decades of research – from Kaplan’s Attention Restoration Theory to modern EEG studies – show that natural environments replenish attention and improve memory and executive control

Read more →
St. Lesmo, The Celtic Saints and Nature Connection
St. Lesmo, The Celtic Saints and Nature Connection

The legend of St. Lesmo of Glen Tanar is an example of a hermit‑saint tied to the wilderness; like many early Celtic hermits he served travellers on rough mountain roads. But it is really the broader Celtic tradition (with or without Christianity) that kept alive a deep love and respect for nature. From holy wells to storybook saints feeding animals, the Celtic ethos saw the natural world as charged with the divine.

Read more →
The Significance of the Spring Equinox in Celtic and Pictish Cultures
The Significance of the Spring Equinox in Celtic and Pictish Cultures

For the Celts and Picts, who inhabited the lands of modern-day Scotland, Ireland, and parts of Britain, the natural world was not merely a backdrop but a sacred realm intertwined with the spiritual and mundane aspects of existence. The Spring Equinox, occurring around March 20th each year, was a time of profound significance, symbolising renewal, fertility, and the triumph of light over darkness. The equinoxes, representing moments of celestial equilibrium, held a special place in their cosmology.

Read more →
The Importance of Nature Connection in Celtic Culture: Exploring Animism and Celtic Beliefs
The Importance of Nature Connection in Celtic Culture: Exploring Animism and Celtic Beliefs

The importance of nature connection in Celtic culture, rooted in animism and Celtic beliefs, is a source of inspiration and wisdom for the modern world. The Celts' deep reverence for the natural world, their sustainable practices, and their belief in the interconnectedness of all life offer valuable lessons and a profound sense of responsibility in today's environmental challenges. By exploring and adopting these ancient beliefs, we can enhance our own connection to nature and work towards a more harmonious and sustainable coexistence with the natural world.

Read more →
Why I Have Mixed Feelings About John Muir
Why I Have Mixed Feelings About John Muir

John Muir (1838–1914) is celebrated as a pioneer of American conservation. A Scottish-born naturalist, he founded the Sierra Club in 1892 and was instrumental in creating national parks like Yosemite and Sequoia. Muir’s lyrical writing and walking expeditions greatly inspired the modern environmental movement. However, many of his beliefs – especially about race and wilderness – are now seen as deeply problematic.

Read more →
From Ego to Eco
From Ego to Eco

It is widely recognised that a lot of the problems in the world today stem from the insatiable appetite that people in the more affluent countries have to indiscriminately consume the world’s finite resources. Not only does this affect the natural world and our potential future, but these actions and behaviours disproportionately affect the most disadvantaged people in the world. Becoming more in-tune with our environment can also change our perspectives on the value of making necessary changes, which is why we believe that activities such as Forest Bathing and nature-mindfulness are increasingly important in today’s world.

Read more →
Nature Connection and Pro-Environmental Behaviours
Nature Connection and Pro-Environmental Behaviours

Strengthening nature connection can significantly boost environmental stewardship. Studies show that people who spend time in nature and feel an emotional bond with it tend to recycle more, conserve resources, and support green initiatives. Simple steps – like regular park visits, gardening, eco-volunteering, and teaching children about nature – can cultivate this bond and multiply pro-environmental actions. In doing so, we simultaneously improve our health and well-being. As individuals and communities around the globe embrace nature, the collective benefit will be a more sustainable, resilient world.

Read more →
Imbolc and St. Brigid
Imbolc and St. Brigid

February 1st is the Gaelic Festival of Imbolc, or St, Brigid's Day. It marks the midway point between the Winter Solstice and the Vernal Equinox. Rooted in ancient Gaelic traditions, this festival symbolises the awakening of the Earth from its Winter slumber and the anticipation of Spring's arrival. Imbolc has its origins in Celtic paganism and is deeply connected to the goddess Brigid, who is associated with Spring, fertility, healing, and poetry.

Read more →
Forest Medicine
Forest Medicine

The research conducted by pioneers of forest medicine, like Qing Li and Yoshifumi Miyazaki has highlighted the profound impact on human health and wellbeing it can have. As our modern lifestyles become increasingly disconnected from nature, understanding and embracing the therapeutic potential of forests offer a promising pathway towards improved health, vitality, and a deeper connection with the natural world.

Read more →
Fairytales and Fear of Nature
Fairytales and Fear of Nature

Since medieval times, European fairy tales have cast forests as both wondrous realms and dark labyrinths. “Forests are sublime and dangerous, full of mystery, magic, terror, and monstrosity; an enchanted place where anything can happen”. Grimms’ Fairy Tales deliberately take readers “from the structure of society into the chaotic world within the forest where magic and turmoil preside”.

Read more →
Christmas Time - A Celebration of Nature Connection and Renewal
Christmas Time - A Celebration of Nature Connection and Renewal

As we navigate the festive season, let's pause to reflect the timeless bond between Christmas and nature. By acknowledging the wisdom of ancient cultures, embracing nature's inherent gifts, and infusing our celebrations with nature-centric practices, we can rediscover the heart and essence of Christmas. Let this be a season where we learn to embrace the tranquility of nature, find solace in its beauty, and forge deeper connections with each other and the world around us.

Read more →
Embracing the Winter Solstice: A Time for Reflection and Connection
Embracing the Winter Solstice: A Time for Reflection and Connection

As the crisp air turns even colder and the daylight length continues to shorten, the Winter Solstice emerges as a pivotal moment in the natural world. This celestial event marks the shortest day and the longest night of the year, inviting us to reflect on its profound significance and deeper meaning in our nature connection practices.

Read more →
The Winter Solstice In Ancient Scotland
The Winter Solstice In Ancient Scotland

The Winter Solstice is believed to have held particularly profound significance in Neolithic and Celtic Culture. It marked the Sun’s gradual return to strength, symbolising renewal, hope, and the triumph of light over darkness. In Celtic spirituality, the Solstice was not only a turning point in the year but also a time when the veil between the physical and spiritual worlds was believed to be thin, allowing for communication with ancestors and spirits. This reverence is physically expressed in many ancient sites across Scotland, where standing stones and burial mounds are aligned with the Sunrise or Sunset on the Solstice, serving as both time markers and sacred spaces of transformation.

Read more →
Evergreen Wellbeing: The History and Health Benefits of Christmas Trees
Evergreen Wellbeing: The History and Health Benefits of Christmas Trees

The tradition of having and decorating a Christmas tree goes beyond aesthetics; it's a celebration of nature's beauty and the timeless customs that bring families together. From choosing the perfect tree to adorning it with ornaments, the act of embracing this tradition fosters a deeper connection to nature and its many wonders. The relaxing aroma of pine, intertwined with the spirit of Christmas, creates a serene and calming environment. Amidst the hustle and bustle of the festive season, the presence of a Christmas tree fills the home with a touch of nature's tranquility, offering a moment of respite and relaxation, and brings other benefits too.

Read more →
Forest Therapy, Nature Connection and Seasonal Affective Disorder
Forest Therapy, Nature Connection and Seasonal Affective Disorder

Seasonal Affective Disorder (SAD) is a type of depression that occurs seasonally, typically during the winter months when daylight hours are shorter. It's characterised by symptoms such as fatigue, irritability, changes in appetite, and a persistent feeling of sadness. While there are various treatments available for SAD, one natural and increasingly popular method is Forest Bathing, the practice of immersing oneself in a forest environment to promote physical and mental wellbeing.

Read more →
Winter Forest Bathing Tips
Winter Forest Bathing Tips

The goal of Forest Bathing in Winter is not just about physical exercise but also about connecting with nature, reducing stress, and finding inner peace amid the serene Winter landscape. Here are 10 tips that you can adjust to suit your needs and comfort level, and enjoy the therapeutic benefits that nature offers all year-round.

Read more →
Hugh Asher

I’m Hugh and I’m a Certified Forest Bathing Guide and Forest Therapy Practitioner, having trained with the Forest Therapy Institute and the Forest Therapy Hub. My purpose in life is to inspire people to improve their wellbeing, and to help people to help and inspire others to improve their wellbeing. I do this through promoting greater nature connection as I am a passionate believer in the benefits to health and wellbeing that nature and increased connection to nature can bring.

Professionally, I have worked for over twenty years supporting people experiencing: mental health problems; autism; learning disabilities; school exclusion; experience of the care system; and a history of offending behaviour. Currently I am the ‘Recovery Through Nature Lead’ in a residential rehab for people experiencing drug and alcohol problems.

I have a PhD in Therapeutic Relationships, but Dr. Hugh makes me sound too much like a Time Lord.

https://www.linkedin.com/in/hugh-asher/
Previous

Do People Want Green Messages In Film? - Hollywood's Role in Environmental Education
Next

The Fascinating World of Dragonflies - One of Our Most Aerodynamic Insects