Life Out Of Bounds Logo 2026 small color

SHINRIN-YOKU

The Medicine of being in the Forest

Shinrin-Yoku literally means ‘forest bathing’, or ‘taking in the atmosphere of the forest’. The modern version of this ancient tribal practice developed in Japan in the 1980’s, quickly becoming a cornerstone of preventive health care and healing in Japanese medicine. It is now fast expanding to the the rest of the world, fulfilling an often deep yearning for reconnection with nature in a way that is accessible to almost everyone.

 

Shinrin-Yoku is practiced through a series of slow and gentle, guided walks in forests or other naturally healing environments, and supports physical, mental and emotional well-being. Japanese and South Koreans researchers have established a robust body of scientific literature on the health benefits of spending time under the canopy of a living forest.

 

For example, many trees give off organic compounds called phytoncydes that support our NK (natural killer) cells that are part of our immune system’s way of fighting cancer and other illnesses.

New spring growth on fir tree, California
Wildflower in Muir Woods, California

SCIENTIFICALLY PROVEN BENEFITS OF SHINRIN-YOKU

Include but are not limited to:

– Boosted immune system function, with an increase in the body’s count of NK cells;

– Reduced blood pressure;

– Reduced stress and cortisol levels;

– Improved mood;

– Increased ability to focus, even in children with ADHD;

– Accelerated recovery from surgery or illness;

– Increased energy level;

– Improved sleep.

On the beyond-physical levels, this practice also results in:

– Deeper and clearer intuition;

– Increased flow of energy:

– Increased capacity to communicate with the land and her more-than-human species;

– Increased flow of eros & life force;

– Deepening of friendships;

– Overall increase in happiness.

THE FOREST IS THE THERAPIST

the Guide is the facilitator

The Forest is the therapist, and the guide opens the door through a series of Invitations that are crafted and perfected specifically to allow for each individual's best experience.

 

In order to be prepared to offer this, guides go through an extensive training and certification process.

 

I began this practice in January 2015, and found it so joyful and beneficial that I decided to train as a Forest Therapy Guide.

I did my certification with the first school of this kind in the United States: the Association of Nature and Forest Therapy, founded by Amos Clifford, M.A. and based in Northern California.

 

ANFT were the first, and from that new schools were created and are now available for you to train with. I will list the ones known to me below.

 

Strolling through the Sonoma Mountains forest during a Shinrin-Yoku, Forest Bathing session
Amos Clifford, Forest Therapy Guide and ANFT founder, prepares for tea ceremony at the end of a Shinrin-Yoku walk in the Sonoma Mountains, California

WHY DO I EVEN NEED A GUIDE TO WALK IN NATURE?

 

I asked that same question myself when I first started.

My friend and Forest Therapy Guide, Denell Nawrocki, said it perfectly:
"Shinrin-Yoku is a practice, and just like any other practice (yoga, meditation etc.), teachers and mentors are there to provide information, support and inspiration for the practice itself. Guides help people slow down, they help people connect with their senses. Guides are neutral and open hearted witnesses to the experiences of the participants, and they hold safe space for them to experience something new."

 

The image shows Amos Clifford as he prepares a foraged tea for the tea ceremony that always concludes a Forest Therapy walk. The ceremony is a beautiful and informal way of bridging the liminal space of the experience and the return to "regular life".

SHINRIN-YOKU INVITATIONS

What are they?

California Lupines in the grasses

They are called Invitations because the guide "invites you" to a certain activity during the walk, but you are free to accept or do your own thing.

 

Shinrin-Yoku Invitations are simple and will not take much time. They are intended to help you decompress, relax and ground you into yourself and the natural world around you.

 

The Forest Therapy Guide chooses Invitations that are are inspired by the group that is present, but also that suit the environment and the season. Through experience, the Guide knows how sequence them for optimal results and to keep everyone comfortable while at the same time giving them a touch of something new.

 

Over time I have collected (some learned from Amos, some the result of my own personal experience) a series of Shinrin-Yoku Invitations which I have been sharing through this blog, making them available to everyone who wishes to deepen their connection with nature.

If and when possible, the optimal location to do these Invitations is in a semi-wild forest environment, though a local park, garden or simply by a tree in your backyard will do for everyday.

 

You can choose to do the invitations individually, or several together, one after the other, to expand the benefits of your nature connection. You can also modify them to suit your comfort, location and the weather. They are, after all, just that: Invitations. You can accept them or decline them as feels right to you. The most important thing is that you are comfortable and feel relaxed. If you find yourself effecting, just let it go.

 

You can do them alone, or with others. If you do them with others, I suggest that you do so in silence, so each person can fully benefit from their own experience without distractions. You can, if you like, share with each other at the end (of each invitation, or of a series).

If you keep a journal, you might feel called to write down your impressions and thoughts afterwards.

Early wild plum blossoms in the Sonoma Mountains forest, California
Spring promise in the winter garden, California

This is what we do during a guided Shinrin-Yoku walk. At the completion of each invitation we gather in a circle to share what we experienced. This is called "council". Each person in turn has a chance to speak while receiving everyone else's focused attention.

 

This is a very rewarding part of the walks, and it is where people connect and often new friendships can be formed, especially in groups that repeatedly gather together for these Forest Therapy walks.

 

Overall my intention has been to offer you something easy and beautiful that will help you feel better afterwards. It will be like joining me on a Shinrin-Yoku walk from wherever you are.

I have collected all the Shinrin-Yoku Invitations in this downloadable e-book which I hope you will love. The e-book is in PDF format, features my nature photography, and I am making it available to you for FREE.

 

All that I ask in return is that you sign up for the Life Out Of Bounds e-mail newsletter. Your information will be secure and private, will not be shared with others, and will only be used for the purpose of sending you the e-mail newsletter.

 

By clicking here you will be taken to the sign-up form that will begin the process, which will be complete when you receive the link to the download.

 

You can print the e-book if you like, or you can save it in your iPad/tablet or iPhone/smartphone so you can carry it with you everywhere.

 

I hope you will enjoy my little offering, and please feel free to share this page with your family and friends.

Free-e-book-with-32-Shinrin-Yoku-forest-bathing-invitations-to-help-deepen-your-connection-with-nature

Looking for a Forest Therapy Guide or to train as one?

HERE ARE SOME RESOURCES

Association of Nature and Forest Therapy Guides and Programs - or ANFT for short

Founded by M. Amos Clifford and based in Northern California, this association has been the first to bring Shinrin-Yoku outside of Japan, create events and train guides. Every year they hold training cohorts in various locations around the world. I trained with them back in May 2015.

 

Ben Page, who trained with me, is based in the San Francisco Bay Area and is very active both in hosting immersion walks, retreats and trainings. You can find more information on his website: Integral Forest Bathing .
Ben and his partner, Manuela Siegfried, also offer wonderful nature retreats for healing, self discovery and personal growth. You can find all information through their new website Gingko Heart Retreats .

 

Based in Europe, and founded by some of the original guides trained by ANFT, the Forest Therapy Hub offers on-line and in person training, as well as in person summer schools internationally.

 

In Canada, Ben Porchuck, also fellow trainee, founded GIFT - Global Institute of Forest Therapy and Nature Connection . He also hosts walks and trainings. You can check his website and get in touch with him for most recent events.

 

Also in Canada, there is the recently launched Forest Bathing Institute who also offer both guided walks and trainings.

 

In Italy, you will find guides and trainings through Settore Nazionale Forest Bathing (website is in Italian and English). They also offer guided walks and trainings.

 

All of the above sites also offer portals through which to find guides, but there is also a website called Forest Bathing Finder , if that makes it even easier.

 

As I find more, I will endeavor to keep this list updated.

My personal experiences with

shinrin-yoku walks

If you would like to read about my personal experiences with Shinrin-Yoku and see some of the beautiful forests I have explored, you can click on the images below. Each one will be a post about a different location and Shinrin-Yoku walk, starting with my first ever and life changing set of Seven Walks in Seven Weeks series, which took place between February and March 2015.

NATURE LOVERS

will enjoy the following

GO WILDFLOWER A-CHASIN' AROUND CALIFORNIA

WITH MY NEW FREE E-BOOK

Blooming Season in California free e-book home page widget
Blooming Season in California free e-book home page widget, too

Now enjoy these posts

Support this blog with a donation

Latest Posts

Follow me on Instagram

🍋 THE ULTIMATE LEMON CAKES | 1 RECIPE FOR 4 VERSIONS 🍋
+ a bonus recipe!

These are the most satisfying set of lemon cakes for lemon lovers.
They are all tender and light, yet moist and rich in flavor.
I have collected them into a beautifully designed downloadable PDF

🍋 Recipes included are:
- Classic Lemon Loaf with Lemon Glaze
- Upside-Down Lemon Loaf Cake
- Upside-Down 8-inch Round Lemon Cake (in photo)
- 9-inch Round Lemon Curd Swirl Cake
- Bonus Recipe: my Lemon Curd

🍋 You will also get:
- exact recipes that are fine tuned and perfected
- separate recipes for each version
- recipe-specific tips for each variation
- overall baking tips
- step-by-step images as needed
- live Amazon links to special ingredients & utensils (just in case)
- summary table of ingredients

🍋 Available in ENGLISH & ITALIANO

Price is $6.50
You can find the link to purchase in my profile @lifeoutofbounds under My Curated Recipes 🩷

HAPPY BAKING!
xoxo
M

.
.
.
.
.
.
#lemoncakes #baking #cakes #bakingrecipes #torteallimone

21 8
Open post by lifeoutofbounds with ID 17993560016960997
🍋 THE ULTIMATE LEMON CAKES | 1 RECIPE FOR 4 VERSIONS 🍋 + a bonus recipe! These are the most satisfying set of lemon cakes for lemon lovers. They are all tender and light, yet moist and rich in flavor. I have collected them into a beautifully designed downloadable PDF 🍋 Recipes included are: - Classic Lemon Loaf with Lemon Glaze - Upside-Down Lemon Loaf Cake - Upside-Down 8-inch Round Lemon Cake (in photo) - 9-inch Round Lemon Curd Swirl Cake - Bonus Recipe: my Lemon Curd 🍋 You will also get: - exact recipes that are fine tuned and perfected - separate recipes for each version - recipe-specific tips for each variation - overall baking tips - step-by-step images as needed - live Amazon links to special ingredients & utensils (just in case) - summary table of ingredients 🍋 Available in ENGLISH & ITALIANO Price is $6.50 You can find the link to purchase in my profile @lifeoutofbounds under My Curated Recipes 🩷 HAPPY BAKING! xoxo M . . . . . . #lemoncakes #baking #cakes #bakingrecipes #torteallimone