~ Activities ~

Part One:

1. Sit or stand in a relaxed position, making sure to elongate your spine comfortably.

2. Once you've settled in, inhale through your nose, allowing your belly to expand softly as your breath transitions into your lungs.

3. Release your breath by exhaling through your nose. Tighten your abdominal muscles and draw your belly button to the spine. Allow as much air to escape from your lungs, leaving them empty.

Part Two: 

1. Like in part one, inhale through the nose, allowing your belly to expand. Then, allow the breath to expand your ribcage as well. 

2. Exhale through the nose, squeezing the air out of your ribcage and belly until they're empty. 

Part Three:

1. It's time to take it a step further. Inhale through the nose, and once again, allow your belly to expand as the breath moves into your lungs, ribcage, and then invite the breath into your upper chest and collar bones. 

2. Then, exhale fully and feel the relaxation of your mind & body.

Though this activity is intended to be practiced within a green space, you can use it anywhere and anytime. Once you've connected with nature, its impact will not leave you. 

If you’d rather engage with forest bathing alone, that is totally fine. This simplified activity does not require a guide. Follow these steps if forest bathing sounds like the right fit for you. 

1. If you are willing to drive, please find a nearby forest, preferably a public forest park for the sake of your safety. If your location/transportation prevents you from this, you can practice this activity anywhere. If you have a single tree in your backyard, that is enough to forest bathe. You don’t actually need a forest. As long as there is some green around you, you're ready to go. 

2. Once you are in your preferred space, inhale slowly, and then let out a big breath. 

3. Feel the sensation of your feet on the ground, and notice the air touching your skin.

4. Look around, and pay attention to what you’re drawn to. You can slowly lower yourself to sit or take your body for a walk; whatever you feel inclined towards. This step can be as long as your mind needs it to be. After, find a place to settle. 

5. Once you settle at a place your body wants to be in, become aware of your presence and the multiple beings in the nature around you. 

6. Introduce yourself to the scene, breathe deeply, and take everything in. 

7. Slowly awaken your five senses. Notice everything and the way it brushes your body and mind. 

8. Sight: What do you see? What do you notice in the vibrant hues of the greenery beside you? What graceful movements add to the atmosphere’s tranquility? How do light and shadow interact upon your presence?

9. Sound: Listen. What is the sound furthest from you? The closest? Are birds chirping, streams trickling, or leaves rustling? Let the sounds fill your ears. 

10. Smell: Continue to breathe, noticing the sensation of the breeze as it fills your lungs. What does nature smell like? How calming is the aroma of the soil and plants? 

11. Touch: Take a moment to connect to our physical world. Can you pick up a piece of the Earth? Perhaps a leaf, stone, or bark? How do these textures make you feel? Notice the roughness or softness through your touch. 

12. Taste (optional): If there are edible herbs and berries that are safe to eat around you, wild foraging is an excellent addition to this practice. Notice the taste of them. How would you describe the taste? Is it sweet, sour, or neither? Let the taste linger in your taste buds. 

13. When you are ready, bring yourself back from the immersion. Slowly gain movement, and mentally thank yourself for the time you've focused on your connection with nature. 

14. Slowly re-enter into the space you came from. Notice the way you breathe, walk, and carry yourself. How does the state of your mind compare to your mind before you forest bathed? Are your calmer, at peace, or relieved? Let any feeling flow through you mind and body; it's your time to reflect. 

You have now successfully forest bathed. Come back when you need a break from the chaotic world around you, a moment of peace, or a simple activity to release your internal turmoil. 

Materials:

• Rectangular or square piece of carboard (any size)

• Markers (any color)

• Pen OR tool to puncture carboard 

Instructions:

1. Grab your piece of cardboard - this can be any size, as long as you can make a drawing for your flowers!

2. Draw a vase or wrapping paper (if you want a challenge!)

3. Poke 5+ holes above the vase/between the wrapping paper with a pen or with something that is thin, sharp, and sturdy. Be careful!

4. Time to go on a walk! Go to any place, preferably a nature trail where you’ll be able to find small plants and flowers free of charge. 

5. Once you find a small flower/plant and you're sure you want to use it, carefully pull it and stick it into any of the holes on your piece of cardboard. Repeat this step until you fill all holes. 

6. Once you have filled up the bouquet, you are done! You have completed a peaceful walk around nature while making a beautiful bouquet. 

 Please be as creative as you can! You can complete this activity alone or even invite a buddy. A personalized bouquet can be enough to brighten your day. 

Here are more examples of this activity: 

Citations:

• Cameron, C. (2019, July 14). What is nature therapy? 10 examples of nature therapy approaches – Natural Wellness Academy. Nature Wellness Academy. https://www.naturalwellnessacademy.org/2019/07/14/what-is-nature-therapy-10-examples-of-nature-therapy-approaches/

• Cleveland Clinic. (2023, December 5). Forest Bathing: What It Is and Its Potential Benefits. Cleveland Clinic.

https://health.clevelandclinic.org/why-forest-therapy-can-be-good-for-your-body-and-mind

• Decker, M. (2021, January 26). Forest Bathing in Your Own Backyard. Conserving Carolina. 

https://conservingcarolina.org/forest-bathing-in-your-own-backyard/

• Field, B. (2022, July 29). How Nature Therapy Helps Your Mental Health. Verywell Mind. https://www.verywellmind.com/how-nature-therapy-helps-               your-mental-health-5210448

• Forest Bathing. (2022). Psychology Today. https://www.psychologytoday.com/us/basics/forest-bathing?msockid=3f80eff1e98a6dfe0d19fc82e8306c74

• Forest Bathing Finder. (n.d.). Forest Bathing Finder. https://www.forestbathingfinder.com/

• How to Do Three-Part Breath (Dirgha Pranayama). (2025). Kripalu Center for Yoga & Health. 

https://kripalu.org/resources/how-do-three-part-breath-dirgha-pranayama?q=resources/pranayama-riding-wave

• Six Nature Meditations for Earth Day (and Every Day). (n.d.). Kripalu Center for Yoga & Health. 

https://kripalu.org/resources/six-nature-meditations-earth-day-and-every-day