Meditative Forest Bathing

Script:

Welcome to the New York Botanical Garden’s self-guided Forest Bathing walk. In this session we are going to explore the Thain Family Forest, New York City’s largest expanse of uncut old-growth forest. This walk takes roughly one hour from beginning to end. You can also choose to do a shorter 20-minute session and conclude at the Hester Bridge or enjoy the full experience which ends with a walk through the Cherry Collection.

Forest Bathing, known as Shinrin-Yoku in Japan, is a practice of connecting with the forest. In Japanese, “shinrin” means forest, and “yoku” means bath. There are many ways to practice Shinrin-Yoku, and our journey today will focus on slowing down and experiencing the sensory connections that help calm the mind and deepen reflection under a glorious forest canopy. We invite you to walk slowly and be fully present as you bathe your senses in the sights, smells, sounds, and sensations of the Thain Family Forest.

Let’s begin. First, find a space to stand comfortably along the side of the path within the forest, away from other visitors. Here, we will set an intention for this practice. An “intention” is a creative and positive thought to come back to whenever your mind begins to wander. An intention can be a word, a color, or even a sentence. By setting an intention we build a bridge to carry elements of our Forest Bathing session into our everyday lives. For example, my own personal intention is to feel more calm. Take a few moments, but don’t overthink it. *Pause*

Now that you have your intention, let us begin to settle into nature. Think about the start of your experience the same way you might want to stretch before you exercise, or when you wake up in the morning before you start your day. Move your body by reaching for the sky or moving in any way that feels good to you. *Pause*

Now, plant your feet firmly on the ground in a comfortable position. Stand firmly yet comfortably, allowing your shoulders to move down your back—relax and close your eyes. Bring your attention to your body and begin to let go.

As you calm your body down and find stillness, begin to focus on your breath. Notice as the breath runs into your body and as it leaves your body, flowing out into the air around you. Notice now how your body feels supported by the earth below you and surrounded by the air. Allow your thoughts to rise and drift away with each breath. Begin a journey through your senses. *Slight Pause*

First, focus on your sense of hearing. Bring your attention to your ears, feeling whatever sensations are happening in this area. Notice the sounds around you. You might feel tingling sensations or heat, throbbing or even soft vibrations. There may be loud sounds, soft sounds, or you might not hear much at all. The specifics of what you hear are not important. All that matters is that you notice whatever sounds there are, hearing your own symphony. Try exaggerating the sounds of your own breathing so you can hear it, allowing for it to blend with the other sounds around you. What does it feel like to be part of the symphony of this forest? *Pause*

Now, let us turn to explore your sense of touch. Bring your attention to your hands and fingers, noticing any sensations that are there, any coolness or heat, any tingling or pressure. On your next exhale, wiggle or move your hands. Turn your palms to face forward, imagining your hands are sensors. Begin to feel the sensation of air moving around your hands. Does it feel warm or cool? Does the sensation change as you move your hands faster or slower? Notice the variety of sensations in your fingers. How do these textures feel? *Pause*

Finally, let’s move to our sense of smell. Breathing in through your nose, experience the scent of the air as it enters your nose. Notice if the air is cool or warm. What scents are being offered by the forest at this time of day? Move your head slowly from side to side and up and down. Do the scents of the forest change as you move? Stay with the position that offers the most pleasurable smell for a few more slow, deep breaths. *Pause*

Now slowly begin to open your eyes. Allow your eyes to adjust to the light and the colors that surround you. Lift your chin toward the sky, and gaze at the tree canopy that has sheltered you during this practice.

Congratulations on this introductory session. That was not too hard, was it? Continue on the path to the Orientation Point benches, where we will deepen our practice by focusing on what is in motion around us.

Script:

Welcome to Forest Bathing Part Two. Here we are going to explore the practice of purposely paying attention to what is moving around us. Sounds easy, right? It can actually be very challenging, as our minds have a habit of being in constant flow. Our thoughts range from worries to daydreams, and of course we tend to obsess about the past and the future. Focusing on simply noticing what’s in motion helps us recognize how caught up we can be in our own thoughts. The simple act of acknowledging our racing mind is the first step to self-healing from our worries, and creates space to shift our perspectives.

We are now going to practice paying attention through this slow, mindful guided walk. We hope this will help you to connect with the nature around you.

In a moment, you will begin to walk slowly along the path, simply noticing the environment around you. Shift your gaze down, noticing where the roots of the tree begin and allow your gaze to float all the way up to the top of the tree’s canopy. Each time you notice your attention has wandered off, gently bring your mind back to noticing what’s in motion in a patient and compassionate way. *Pause*

Let’s begin slowly walking along the path. Take time to look up at the forest canopy, and to notice the rock formations and growth along the forest floor. What do you notice that is moving? Are things moving on the ground below you or perhaps above you? Birds? Insects? Are there big movements, like the swaying of a branch, or small movements, like a leaf falling from a tree? *Pause*

If you find this practice challenging, one helpful technique is to continue to quietly repeat the phrase “What’s moving around me?” in your head, breathing in one full slow breath in between each time you repeat it. Breathing in and exhaling. What is in motion? Breathe in. Breathe out. What is moving?

As you come to the end of the path, reflect for a moment on what you noticed on your walk. Congratulations on completing the second portion of this guided Forest Bath. We will continue our journey, pulling ourselves out of autopilot with invitations at Hester Bridge just up ahead.

Script:

Welcome to Part Three of New York Botanical Garden’s self-guided Forest Bathing. Now we will dive deeper into this Forest Bathing session with a water invitation over the Hester Bridge. The Hester Bridge spans the Bronx River and separates the Thain Family Forest into two parts. Did you know that Hester Bridge was used in the opening sequence of the children’s show Sesame Street? We invite you to imagine you are seeing this beautiful bridge and the flowing water beneath it through the eyes of a child—with limitless imagination. *Pause*

During this session, we will offer you what Forest Therapists call an “invitation,” which is just that—an invitation to partake in a suggested exercise or activity in any way that feels right to you. There is no right or wrong way to participate in an invitation. It is more about how you interpret the invitation in your mind and body, without any judgment.

Continuing to observe the bridge and water with “child-vision,” I invite you to find a comfortable and safe place to stand overlooking the edge of the meandering river, or upon the bridge. Close your eyes and breathe in, then breathe out deeply and slowly. *Pause*

Begin to focus on the sounds of the water moving from its distant source. Do you notice the sounds of the water passing by in front of you, and then moving on to some future place, and future time? *Pause*

As you listen, imagine what the sounds of the river might tell you if it had a voice. What has the river experienced in the past, and what has it seen throughout the ages?

What kind of wisdom or insight might this river bring to you at this moment? *Pause*

Continue breathing in and out, allowing your breath to mesh with the natural rhythms of the flowing water. Listen to the nuances of the river’s sound as it flows by you. Here in one moment, and gone the next. *Pause*

Now I invite you to explore how your own energy may influence the water of the river. Would it be possible for you to offer something to the river? Maybe a simple thought, or a wish, or hope. Perhaps by exhaling deeply and allowing your breath to carry its essence along with the flowing water. *Pause*

Open your eyes very slowly.

With that thought, we hope to see you on the other side of Hester Bridge at the Cherry Collection for our final session in this Forest Bathing experience.

Script:

Welcome to the final session of our self-guided Forest Bathing program. Here, we will be exploring the large and diverse planting of cherry trees found along the curving path of the Garden’s Cherry Collection. Over 200 flowering cherry trees are planted across the Garden’s historic landscape. Cherry blossoms are a symbolic flower of the spring, a time of renewal, and at the same time a stark reminder of the fleeting nature of life. After their beauty peaks, which is around two weeks after they begin their bloom, the blossoms start to fall. During this session we invite you to reflect upon this concept of impermanence.

Oftentimes, we become attached to people and things—wishing them to remain the same and last forever. We then sometimes become deeply disappointed when they change. Familiarizing ourselves with and acknowledging their impermanence allows us to be closer to reality and free our minds.

I invite you to find a position that is comfortable for you. Perhaps standing beneath a cherry tree that calls to you, or sitting down on the ground. Settle in and begin by observing your breathing. Slowly become aware of the impermanence of your breath. Notice that each breath is different from the one that came before it. Different from the one that comes after that one. You are breathing in different air with each breath, and your body is therefore changing with each breath. Nothing stays the same. The only thing that is constant is change. *Pause*

As you continue to breathe, feel the different sensations around your nose and inside your nostrils. Become aware of how your lungs expand and contract. Notice how your abdomen rises and falls. In each moment, with each breath, there is change—flux and flow. *Pause*

Try not to cling to anything that you see in your mind, don’t judge or make comments; simply observe, and try to get a sense of the impermanent, ever-changing nature of your mind. *Pause*

Now that you have reflected on the impermanence of your inner world, extend your awareness to the natural world around you and begin to focus on your immediate surroundings: the cherry trees, the grass beneath you, the nearby forest. Consider that each of these natural elements, although appearing solid and static, are in fact impermanent and ever-changing. *Pause*

Allow the memory of the cherry blossoms’ beauty to remind you of the constant nature of change. Whatever is beautiful and pleasing will change and eventually disappear, so we can’t expect it to give us lasting happiness. On the other hand, this applies to whatever things we find unpleasant or disturbing—they won’t last forever either.

“In nature, nothing is perfect and everything is perfect. Trees can be contorted, bent in weird ways, and they’re still beautiful.”

Thank you for taking part in this Forest Bathing experience. We hope that this time spent in nature was relaxing and restorative and that you return to bathe in the forest again soon.

Script:

Welcome to the New York Botanical Garden’s self-guided Forest Bathing experience. In this session, we are going to explore the Thain Family Forest, New York City’s largest expanse of uncut old-growth forest. This self-guided tour takes roughly one hour from beginning to end. You can also choose to do a shorter 20-minute session and conclude at the Stone Mill View overlook or enjoy the full experience which ends with a journey through the Benenson Ornamental Conifer Collection.

Forest Bathing, known as Shinrin-Yoku in Japan, is a practice of connecting with the forest. In Japanese, “shinrin” means forest, and “yoku” means bath. There are many ways to practice Shinrin-Yoku, and our journey today will focus on slowing down and experiencing the sensory connections that help calm the mind and deepen reflection under a glorious forest canopy. We invite you to move slowly and be fully present as you bathe your senses in the sights, smells, sounds, and sensations of the Thain Family Forest.

Let’s begin. First, find a space along the side of the path within the forest, away from other visitors. Here, we will set an intention for this practice. An “intention” is a creative and positive thought to come back to whenever your mind begins to wander. An intention can be a word, a color, or even a sentence. By setting an intention we build a bridge to carry elements of our Forest Bathing session into our everyday lives. For example, my own personal intention is to feel more calm. Take a few moments, but don’t overthink it.

Now that you have your intention, let us begin to settle into nature. Think about the start of your experience the same way you might want to stretch before you exercise, or when you wake up in the morning before you start your day. Move your body by reaching for the sky or moving in any way that feels good to you.

Now, plant yourself firmly on the ground, in a comfortable position. Stay firm yet comfortable, allowing your shoulders to move down your back—relax and close your eyes. Bring your attention to your body and begin to let go.

As you calm your body down and find stillness, begin to focus on your breath. Notice as the breath runs into your body and as it leaves your body, flowing out into the air around you. Notice now how your body feels supported by the earth below you and surrounded by the air. Allow your thoughts to rise and drift away with each breath. Begin a journey through your senses.

First, focus on your sense of hearing. Bring your attention to your ears, feeling whatever sensations are happening in this area. Notice the sounds around you. You might feel tingling sensations or heat, throbbing, or even soft vibrations. There may be loud sounds, soft sounds, or you might not hear much at all. The specifics of what you hear are not important. All that matters is that you notice whatever sounds there are, hearing your own symphony. Try exaggerating the sounds of your own breathing so you can hear it, allowing for it to blend with the other sounds around you. What does it feel like to be part of the symphony of this forest?

Now, let us turn to explore your sense of touch. Bring your attention to your hands and fingers, noticing any sensations that are there, any coolness or heat, any tingling or pressure. On your next exhale, wiggle or move your hands. Turn your palms to face forward, imagining your hands are sensors. Begin to feel the sensation of air moving around your hands. Does it feel warm or cool? Does the sensation change as you move your hands faster or slower? Notice the variety of sensations in your fingers. How do these textures feel?

Finally, let’s move to our sense of smell. Breathing in through your nose, experience the scent of the air as it enters your nose. Notice if the air is cool or warm. What scents are being offered by the forest at this time of day? Move your head slowly from side to side and up and down. Do the scents of the forest change as you move? Stay with the position that offers the most pleasurable smell for a few more slow, deep breaths.

Now slowly begin to open your eyes. Allow your eyes to adjust to the light and the colors that surround you. Lift your chin toward the sky, and bring your attention to the tree canopy that has sheltered you during this practice.

Congratulations on this introductory session. That was not too hard, was it? Continue on the path to the Sweetgum Bridge, where we will deepen our practice by focusing on what is in motion around us.

Script:

Welcome to Forest Bathing Part Two. Here we are going to explore the practice of purposely paying attention to what is moving around us. Sounds easy, right? It can actually be very challenging, as our minds have a habit of being in constant flow. Our thoughts range from worries to daydreams, and of course we tend to obsess about the past and the future. Focusing on simply noticing what’s in motion helps us recognize how caught up we can be in our own thoughts. The simple act of acknowledging our racing mind is the first step to self-healing from our worries, and creates space to shift our perspectives.

We are now going to practice paying attention through this slow, mindful self-guided experience. We hope this will help you to connect with the nature around you.

In a moment, you will begin to move slowly along the path, simply noticing the environment around you. Notice where the roots of the tree begin, and allow your attention to float all the way up to the top of the tree’s canopy. Each time you notice your attention has wandered off, gently bring your mind back to noticing what’s in motion in a patient and compassionate way.

Let’s begin slowly moving along the path. Take time to notice the forest canopy, the rock formations, and growth along the forest floor. What do you notice that is moving? Are things moving on the ground below you or perhaps above you? Birds? Insects? Are there big movements, like the swaying of a branch, or small movements, like a leaf falling from a tree?

If you find this practice challenging, one helpful technique is to continue to quietly repeat the phrase “What’s moving around me?” in your head, breathing in one full slow breath in between each time you repeat it. Breathing in and exhaling. What is in motion? Breathe in. Breathe out. What is moving?

As you turn around and move toward the Stone Mill View trail, reflect for a moment on what you noticed. Congratulations on completing the second portion of this self-guided Forest Bath. We will continue our journey, pulling ourselves out of autopilot with invitations at the Stone Mill View Trail overlook benches just up ahead.

Script:

Welcome to Part Three of New York Botanical Garden’s self-guided Forest Bathing. Now we will dive deeper into this Forest Bathing session with a water invitation below the Stone Mill View Trail. This trail overlooks the Bronx River and the Stone Mill, a National Historic Landmark. We invite you to imagine you are seeing this beautiful river and the flowing water beneath through the eyes of a child—with limitless imagination.

During this session, we will offer you what Forest Therapists call an “invitation,” which is just that—an invitation to partake in a suggested exercise or activity in any way that feels right to you. There is no right or wrong way to participate in an invitation. What is more important is how you interpret the invitation in your mind and body, without any judgment.

Continuing to observe the river and water with “child-vision,” I invite you to find a comfortable and safe place overlooking the edge below to the meandering river. Close your eyes and breathe in, then breathe out deeply.

Begin to focus on the sounds of the water moving from its distant source. Do you notice the sounds of the water passing by in front of you, and then moving on to some future place, and future time?

As you listen, imagine what the sounds of the river might tell you if it had a voice. What has the river experienced in the past, and what has it seen throughout the ages?

What kind of wisdom or insight might this river bring to you at this moment?

Continue breathing in and out, allowing your breath to mesh with the natural rhythms of the flowing water. Listen to and feel the nuances of the river’s sound and movement as it flows by you. Here in one moment, and gone the next.

Now I invite you to explore how your own energy might influence the water of the river. Would it be possible for you to offer something to the river? Maybe a simple thought, or a wish, or hope. Perhaps by exhaling deeply and allowing your breath to carry its essence along with the flowing water.

Open your eyes very slowly.

With that thought, we hope to see you on the other side of the Stone Mill at the Conifer Collection for our final session in this Forest Bathing experience.

To go to the Conifer Collection, please exit the Thain Family Forest on to Stone Mill Road and turn left—the Conifer Collection will be on your right.

Welcome to the final session of our self-guided Forest Bathing program. Here, we will be exploring the large and diverse planting of conifers found in this nestled wood. Over 400 specimens are planted in these 15 acres of the the Garden’s historic landscape. Conifers are stately, and while they appear unchanging, they are always in a state of transformation. Their colors shift in shades of green, blue, and sometimes yellow as older needles fall to the ground and new needles form. During this session we invite you to reflect upon this concept of impermanence.

Oftentimes, we become attached to people and things—wishing them to remain the same and last forever. We then sometimes become deeply disappointed when they change. Familiarizing ourselves with and acknowledging their impermanence allows us to be closer to reality and free our minds.

I invite you to find a position that is comfortable for you. Perhaps by finding a singular tree that calls to you, or an opening surrounded by many trees. Settle in and begin by observing your breathing. Slowly become aware of the impermanence of your breath. Notice that each breath is different from the one that came before it, and different from the one that comes after that one. You are breathing in different air with each breath, and your body is therefore changing with each breath. Nothing stays the same. The only thing that is constant is change.

As you continue to breathe, feel the different sensations around your nose and inside your nostrils. Become aware of how your lungs expand and contract. Notice how your abdomen rises and falls. In each moment, with each breath, there is change—flux and flow.

Try not to cling to anything that you see in your mind, or judge, or make comment; simply observe, and try to get a sense of the impermanent, ever-changing nature of your mind.

Now that you have reflected on the impermanence of your inner world, extend your awareness to the natural world around you and begin to focus on your immediate surroundings: the conifers, the grass beneath you, the nearby forest. Consider that each of these natural elements, although appearing solid and static, is in fact impermanent and ever-changing.

Allow the memory of the needles’ beauty to remind you of the constant nature of change. Whatever is beautiful and pleasing will change and eventually disappear, so we can’t expect it to give us lasting happiness. On the other hand, this applies to whatever things we find unpleasant or disturbing; they won’t last forever either.

“In nature, nothing is perfect and everything is perfect. Trees can be contorted, bent in weird ways, and they’re still beautiful.”

Thank you for taking part in this Forest Bathing experience. We hope that this time spent in nature was relaxing and restorative and that you return to bathe in the forest again soon.

Certified by the Association of Nature and Forest Therapy, they practice a forest bathing format that incorporates multiple therapeutic and wellness practices. They will soon launch their newly-designed app, TreeQuility, which aims to provide short mental breaks from the stresses of daily life in the tranquility of nature.