Forest Bathing Meditation Script For Meditating In Nature
The first time I tried forest bathing meditation, I didn’t expect much. I was stressed, mentally cluttered, and honestly just looking for a break. But as I slowed down and started noticing the breeze through the leaves, something in me softened. My breath deepened. My mind got quiet.
Shinrin Yoku—“forest bathing”—is more than just being in nature. It’s a way of remembering how to feel. I’ve practiced it in deep woods and in city parks like Gage Park, and every time, it brings me back to something real.
This meditation helps you reconnect—with your senses, with stillness, with what’s underneath the noise. Let me walk you through it, step by step so you can enjoy some relaxation.
Basics of Forest Bathing
In a moment we will look at the script. But first, let’s look at the basic principles of Shinrin Yoku. Because there is a proper way to meditate in nature.
1: Follow the basic rules
Many people like to start their journey into the wilderness by going green at home. Eat natural foods, drink water, and nourish your body. You can also wear organic clothes like cotton, wool and hemp.
If you’re expecting rain, obviously a raincoat is a smart move. You might also like to take bottles of water, green foods, a whistle (just in case), a compass (it makes me feel more adventurous), a ground cloth to sit on, birdseed, soft-soled shoes, and your phone (just in case).
Don’t go into it with a goal. Have an open mind towards the experience.
I like to aim for a minimum of twenty minutes. 20 to 30 is ideal according to an article by Karin Evans for Greater Good Magazine, Berkley[3].
2: You don’t have to be in a forest
The name “Shinrin-Yoku”, literally translates to “Forest Bathing”. It’s a Japanese word. In Japan, there are many forests. Maybe you, however, do not have a forest nearby. If that’s the case, any safe natural environment will do, such as an urban park.
Ideally, you will have the sounds of water and birdsong around you. When we talk about meditating in nature, we really mean meditating where we are exposed to sensory information that reminds us of nature (rustling leaves, the feeling of the wind on your face, etc.)
I personally like to go somewhere where there are conifers, cedars, and pines because they emit phytoncides that are good for immunity. Trees heal. In fact, South Korea is currently creating many “Healing Forests” as part of its effort to make Koreans healthier.
3: Connect
When I enter the “forest”, I like to take a moment to connect with it. I’ll notice the place, the sights, the sounds, the feelings. I’ll breathe-in the forest.
Tune-in to your body. Notice how you are standing or sitting. Feel the sensations through your body. You might also like to touch parts of the forest, like stones and trees, to experience that connection.
If you have the option of going barefoot, do so. Research from Nature’s Own Research Association in Dover shows that placing your bare feet on the ground helps with grounding. Plus, it has a positive effect on the living matrix, the central connection between living cells.
Forest Bathing Meditation
- Sit with good posture. Place your feet shoulder-width apart. Make sure your knees are directly above your ankles. Roll your shoulders back then let them relax. Sit with a straight but relaxed spine.
- Practice a “Five Senses Meditation”. Meditate on your senses one at a time.
- Touch the ground mindfully. Feel the sensation of the forest on your hands.
- When you finish your meditation, take a moment to express gratitude for nature. Think of all the ways nature benefits you. Remember that you are always connected with nature.
- If you decide to walk, do as Thich Nhat Hanh says and “Walk as though kissing the earth with your feet.”
About Forest Bathing
According to Margaret M. Hansen at the University of San Francisco, the tradition of Shinrin-Yoku started in Japan in the 1980s. Since then, it has become one of the most popular forms of nature therapy or “ecopsychology” [1].
I think people who live in the city will find this practice wonderfully refreshing. I’m in the city myself and sometimes I need to escape all that concrete and sit around some trees.
According to the Environmental Protection Agency (EPA), the average American spends 93% of their life indoors. That’s both upsetting and unhealthy.
In our busy lives, we need to take time to reconnect with nature. The script above will help. And amazingly, you can also do it indoors if you simply are not able to get outside.
Yes, you can actually do it inside
If you can’t get outside, don’t worry. Studies from The European Centre for Environment & Human Health show that you can get many of the same benefits by meditating on natural sounds and natural virtual environments [2].
Whether you practice inside or outside, there are many benefits. Let’s take a look.
Benefits of Forest Bathing
If you tried the nature meditation script above, I am certain you found it marvellous. The relaxing breeze brushing past your face, the birdsong, the grass at your feet. The sweet calls of birdsong around you. It’s immensely relaxing. And science shows it does wonders.
A 2010 study [3] [4] on Shinrin-Yoku by the Center for Environment, Health and Field Sciences at Chiba University found these benefits:
- Reduces cholesterol
- Lowers blood pressure,
- Lowers pulse rate,
- Increases parasympathetic nervous system activity
- Lowers sympathetic nervous system activity for people who usually live in cities or other busy environments.
- Improves sleep quality
- Boosts immune system functioning
- Improves mental health
- Reduces stress
- Reduces inflammation
- Increases focus
- Vitamin D, of course
- Fresh air
- Improves sleep quality
- Boosts immune system functioning
- Improves mental health
- Reduces stress
- Reduces inflammation
- Increases focus.
The “Nature Pill”
A 2019 study by Mary Carol Hunter [an associate professor at the University of Michigan School for Environment and Sustainability] showed that spending twenty minutes in nature lowers stress hormone levels.
They described it as a “nature pill”.
For the study, the researchers took 36 volunteers from the Ann Arbor area and asked them to spend a minimum of ten minutes a day in nature, at least three times a week. They could do this when and where they chose, provided they felt connected to nature.
Researchers took saliva samples before and after the nature-exposure period. The samples revealed that spending time in nature reduced the stress hormone cortisol by 21.3%.
Researchers note that it is optimal to spend 20 to 30 minutes in nature. Anything less provides fewer benefits. Anything more does not provide additional benefits.
Given the fact that meditation has so many health benefits, and that walking in nature is one of the best hobbies for mental health, it is easy to see how it benefits you.
F.A.Q
What if you can’t get outside?
Use virtual representations of nature. Sometimes I’ll put on some relaxing nature sounds and meditate with my eyes closed in my own home.
How often should I Forest bathe?
Based on research from the University of Michigan School for Environment and Sustainability, it’s best to practice for at least twenty minutes each time, and for at least three times per week.
What does “forest bathing trip” mean?
Some people use the term “trip” to describe the natural high they feel when practising Shinrin Yoku.
What’s the Japanese word for forest bathing?
The Japanese word is “Shinrin Yoku”, which can literally be translated as “Forest Bathing”. The word was coined in 1980 to describe the practice of people in Japan spending time in forests for health and wellbeing.
How do you do forest therapy?
Forest therapy is simply the more technical term for Shinrin Yoku. Some people refer to it as forest therapy because of the many proven health benefits of the practice.
Paul Harrison is a meditation teacher with 25 years of experience and a deep passion for helping others. Known for his empathy and authentic approach, he’s dedicated to guiding individuals and teams toward mindfulness, clarity, and well-being.
