S2, E2: Happy New(ish) Year! Now Go Embrace a Tree

Have you ever taken a moment to hug a tree? If not, this episode of Unpacked by Dinogo might just inspire you. Aislyn Greene, the associate director of podcasts, engages in a conversation with forest-bathing guide Ben Page about our tall, leafy companions: the benefits of trees, the best places to experience forest bathing in the United States, and how to carry the forest-bathing mindset with you wherever you venture.

Topics Covered

• 4:37: Introduction to Ben Page
• 8:23: The origins of forest bathing in Japan
• 12:48: Understanding how forest bathing functions
• 32:07: Tips for skeptics and newcomers
• 39:29: A one-minute meditation session

Transcript

[Clip of forest bathing]

Yes, that’s the sound of a group preparing to embrace some trees. Regardless of your initial response (ugh, intriguing, yessss), I can assure you I've felt all of those emotions. So perhaps... keep an open mind.

I’m Aislyn Greene, the associate director of podcasts here at Dinogo, and welcome to Unpacked, the podcast that delves into one challenging travel topic each week. This week, we’re getting up close and personal with trees.

Prior to the experience you just heard, I had tried forest bathing once and felt... well, just wet and cold. I enjoy hiking and spending time in nature, but I hadn’t fully grasped the meditation element of it. Then in September 2022, I went to Mountain Trek, a fitness retreat and health spa in the Kootenay Mountains near Nelson, British Columbia. The weeklong retreat was rejuvenating, revitalizing, and indeed very tree-centric. Towards the end of the week, they invited us to participate in a forest-bathing session. In the name of... journalism, I decided to give it another go. I’m so glad I did.

During this experience, facilitated by what we call invitations—which we’ll explore shortly—I felt deeply connected to the nature around me. Do you remember the sensation of summer as a child? Perhaps lying on your back in warm grass, gazing at the sky, feeling completely alive, at peace, and as though time had no bounds? This particular forest-bathing journey was like reliving that moment: intoxicating, unexpected, and delightful. While I didn’t actually hug a tree, I did forge a meaningful connection with one.

When I returned home, I found myself longing for more! I began to realize that my pandemic-induced connection with nature was starting to fade. Like many others, during the pandemic, my bond with trees and the outdoors had grown. We had the time and a desire to escape the gloomy situations unfolding indoors. So, we ventured outside—whether it was in our backyards, local parks, or hiking trails. It truly mattered, didn’t it?

Don’t get me wrong, I’m thrilled to spend less time among trees and more time on planes and with people. However, I don’t want to lose that regular connection. I suspect many others feel the same way.

I reached out to Ben Page, a certified forest-bathing guide, to discover how and where to practice forest bathing, why trees are so beneficial for us, and how we can utilize forest bathing to strengthen our connections with the places we explore.

Ben is an author and the owner of Integral Forest Bathing, residing in Los Angeles, where he conducts forest-bathing walks inspired by the Japanese wellness practice shinrin yoku. He was among the first Americans certified in forest bathing by the Association of Nature and Forest Therapy and now trains other guides. He is also the author of the new book, Healing Trees: Your Pocket Guide to Forest Bathing. Welcome, Ben!

Aislyn Greene: Ben, thank you so much for joining us today. Welcome to Unpacked.

Ben Page: Thank you very much.

Aislyn: Are you currently situated in or near a forest, by any chance?

Ben: I live in a part of Los Angeles that still retains land much like it was centuries ago. During the pandemic, I downloaded an app that allows you to point your camera at various plants to identify them.

I soon discovered that I was surrounded by plants from nearly every continent. The diversity here is truly remarkable. So yes, I’m close to both ancient and newer forests.

Aislyn: That’s fascinating! It offers such a unique view of Los Angeles. For those who may not be familiar, could you explain what forest bathing or shinrin yoku is?

Ben: I don’t know Japanese fluently, so I might not pronounce it perfectly, but my Japanese friends have taught me that it sounds something like shinrin yoku. In this term, 'shinrin' translates to 'forest' and 'yoku' means 'bath.' I’ll share more about its origins in Japanese culture.

Essentially, forest bathing is about unwinding, slowing down, and disconnecting from our overactive minds by reconnecting with our bodies. In our modern world, we tend to think incessantly; we process an overwhelming amount of information, likely more than we are evolved to handle.

As a result, we face a contemporary mental health crisis characterized by stress, anxiety, and hyper-focus. Many people express that they feel trapped in their thoughts, saying, I don’t know how to stop thinking. I don’t know how to escape my mind. Neurologically, we now understand that it’s actually impossible to completely halt our thoughts.

Forest bathing helps us shift our focus from our thoughts to the physical sensations in our bodies. It’s about fostering a profound sensory awareness combined with deep relaxation. When we blend these two elements, we can temporarily leave behind our usual selves for a few hours.

During forest bathing, we engage on a physical and sensory level with our surroundings.

You don’t need to overthink to enjoy the feel of tree bark, the vibrant colors of leaves, or the fragrance of flowers. These experiences don’t require a sense of self or any deep analysis; we can simply savor these sensations without diving into questions like what they mean or why they smell a certain way.

I often tell people that forest bathing is about experiencing yourself as part of nature—just being in nature. This sense of relaxation comes from the absence of a defined goal. There’s no specific psychological, spiritual, or physical destination we aim for; we are simply present, alive, and aware of our bodies. There’s a profound joy in that experience.

Aislyn: That’s a great point. Let’s take a step back. Can you share a bit about the origins of forest bathing? It started in Japan as a more structured practice, right?

Ben: I like to start this story by mentioning that among my colleagues in Japan, there isn’t just one single origin story for this practice. There are multiple narratives, and I’ll share one that resonated with me and still makes a lot of sense.

In the 1980s, Japan faced a dual crisis. The first was an economic transformation characterized by a significant tech boom, leading to longer working hours. This shift resulted in a large migration of people from rural areas to urban centers, causing mass urbanization.

When you consider the health effects of urban living, combined with a work culture that often demands 16 to 18 hour days under poor conditions, it led to a significant health crisis in Japan. They observed a marked increase in cancer and autoimmune diseases during this time.

In response, they realized that addressing this public health crisis was urgent. Top agencies were tasked with finding solutions, and what they termed shinrin yoku became a project initiated by the Japanese Department of Agriculture, Forestry, and Fisheries. Their research aimed to answer the question: What effect does exposure to forest environments have on human health?

Their approach was heavily research-focused, and one key finding was that being around trees enhances our immune system. Trees release chemicals known as phytoncides—derived from the Greek words for 'plant' and 'killer.' These substances have antimicrobial, antibacterial, and antifungal properties.

For instance, when a tree detects a fungal threat, it emits these phytoncides into the surrounding air to neutralize the fungus, thus protecting its health. You could think of phytoncides as the tree's immune defense. Interestingly, humans, having evolved under trees for thousands of years, have developed a connection where inhaling or absorbing phytoncides can stimulate the production of a type of white blood cell known as a natural killer (NK) cell.

NK cells are a part of our innate immune system, which means they aren’t searching for specific illnesses but rather identifying stressed cells that could potentially become cancerous, eliminating them preemptively. The Japanese recognized this as remarkable; while it’s not a direct cure for cancer, it serves as a potent preventive measure. I mentioned earlier that there were two crises; the first was this health emergency, and the second involved an economic downturn as young people migrated to urban areas, leaving rural economies almost depleted.

As part of the government initiative for shinrin yoku, they developed what are known as forest therapy roads or bases. These serve as small economic hubs within rural areas rich in forest, creating rail connections from the cities to these therapeutic spots.

Now, city dwellers can easily take day trips or weekend getaways to these forested regions, fostering a mini-economy in the rural prefectures while also helping to address the health crisis.

Aislyn: That sounds like an excellent solution. What can someone expect during a forest-bathing experience?

Ben: Forest bathing has become an umbrella term encompassing a variety of practices, especially in Japan. As this practice has gained popularity worldwide, many have explored ways to adapt it to different cultural contexts outside of Japan.

I trained with the Association of Nature and Forest Therapy, so I can share insights into the practices we teach. When I lead a guided walk, I start with a welcoming ritual, providing participants with some background on their surroundings, the land's history, and the Indigenous communities that have lived there. This groundwork prepares us for a series of activities we refer to as invitations.

At the outset, I like to emphasize that my favorite aspect of forest bathing is that there’s no right or wrong way to do it. You can't be good or bad at it; you simply participate. An invitation serves as a pathway to connect with nature, but you’re free to engage in any way that feels right to you. I’m here to create a space for you to explore your own approach. Instead of calling it a sensory meditation—which can carry a lot of preconceived notions in Western culture—we refer to it as the 'pleasures of presence.'

This involves a guided series of prompts aimed at enhancing your awareness of your senses and your body. It's fascinating because our bodies are incredibly sensitive. The original meaning of sensitivity was that your body was finely attuned to the stimuli in nature, allowing you to hear, see, taste, smell, and feel your physical presence with clarity.

We possess remarkable biological technology that we’ve largely handed over to machines. In today’s world, we don’t rely on our bodies’ sensitivity as much. When our minds are constantly occupied, our focus shifts away from bodily sensations.

As a result, we often fail to truly feel, see, smell, or taste; our senses become dulled due to a lack of attention. By intentionally directing our focus to our bodies and senses, we awaken the realization that, 'Wow, I’m in this powerful body that can perceive subtle nuances I might not have noticed for years.' Many people express that they haven't felt this way since their childhood.

The first step is crucial for grounding individuals in their bodies. The second invitation involves a slow, mindful walk, where we observe what’s moving around us. We call this practice 'what’s in motion,' which serves two primary purposes.

The first goal is to physically slow participants down because, along with incessant thinking, we also tend to rush through our lives. Our perception of time becomes skewed as we try to squeeze every moment for maximum productivity. Thus, the initial step in 'what’s in motion' is simply to encourage people to slow down.

The second aim is to help individuals notice the vibrant world around them, recognizing that it’s alive and constantly changing. Interestingly, at the outset, some might claim, 'It doesn’t seem like anything is moving.' I encourage them by saying, 'Look closer.' When you truly take the time to observe, you’ll realize that almost everything is in motion.

Yet, we often perceive our surroundings as static because we move too quickly to truly see what’s happening.

Following this, we introduce a series of invitations that are somewhat flexible, allowing the guide to choose based on the environment they’re in. For example, if there are numerous oak trees nearby, there could be an invitation to engage with them using our senses. Alternatively, if there’s a body of water, an invitation related to that may arise. We conclude our experience by serving tea sourced from the forest.

Part of the training includes learning how to safely identify and forage for plant materials suitable for making tea, which we then share and enjoy together. This moment is, in many ways, my favorite part of the experience—there’s something almost dreamlike about a group of relaxed individuals sitting in the forest, sipping tea, with nowhere to be and nothing to do, embodying the essence of pure relaxation.

At the conclusion, we take a moment to reflect on what insights or lessons can be gleaned from this experience. What can you carry with you and weave into your daily life? This aspect is crucial from a practice standpoint. Having an experience is one thing, but allowing it to transform you is where the true power lies. Taking that transformation home is essential. The pandemic brought many to a new understanding of their relationship with nature and time, yet often, this insight wasn’t fully integrated, as doing so requires intentional effort.

Aislyn: Absolutely, that resonates with me. You mentioned the pandemic's impact on people, and I'm curious—what was your experience during that time?

Ben: Interestingly, while I was guiding public walks at the Los Angeles Arboretum, forest bathing was the only program that remained intact when the pandemic hit. It became incredibly popular; people were genuinely appreciative, and it thrived during that time. Even now, as we slowly emerge from the pandemic phase, it continues to attract interest. Personally, I noticed that many began to observe their immediate surroundings more closely, myself included.

I spent a great deal of time in my own garden. It’s somewhat ironic for a forest therapy guide to admit this, but I often found myself traveling to the National Forest or the arboretum for nature. The plants in my vicinity were just there, largely ignored by me.

However, during the pandemic, I formed a deep connection with the flora around me. Many experienced this newfound awareness, as the pressure to rush was lifted, making it easy to appreciate the world nearby. Philosophically speaking, have you ever come across the story of Sinbad the Sailor and the whale? Most are familiar with the simplified tale where Sinbad and his crew discover a beautiful island, pause to enjoy lunch, and inadvertently awaken the island by building a fire.

Suddenly, everyone realizes that what they thought was an island is actually a sleeping whale. They’ve disturbed the whale, which then plunges into the ocean, resulting in the demise of everyone except Sinbad, who escapes to have further adventures. Metaphorically, I believe the pandemic awakened us to the truth that the Earth isn’t merely a backdrop for our human narratives; it is, in fact, a living, breathing entity. Whether that realization has endured is uncertain, but it certainly humbled us, reminding us that we’re not the focal point of this story.

Aislyn: Definitely. I recall that period, and you’re right. It’s hard to say how much we’ve retained from it. Perhaps it lingers subtly in our lives. It feels crucial to discuss how we can hold onto the lessons learned during the pandemic and our connections with nature as the world becomes increasingly hectic once more.

Ben: A key aspect of nature that often gets overlooked is its temporal dimension. Nature experiences time as cyclical rather than progressive or linear.

This cyclical movement is most evident in the rhythms of night and day and the changing seasons. Each of these cycles includes a period of rest balanced with a time of productivity. However, in many cultures, particularly in the Western United States, we have adopted a mindset focused on endless growth and relentless productivity.

We often forget that not every moment can be spent working; it’s essential to embrace this circular rhythm. In some ways, the pandemic allowed us to reset our perspectives, yet as life accelerates again, it’s easy for people to be drawn back into that relentless pace. This is why many seek out forest-bathing walks, expressing how challenging it is to rest and slow down, to carve out time simply to experience the essence of being without the pressure of constant activity.

[ad break]

Aislyn: We’re back with Ben Page. Ben, you recently published a book titled Healing Tree: Your Pocket Guide to Forest Bathing.

In your book, you discuss the profound realization that you are part of nature, and that by learning to be present in the moment—connected to your body and senses—you can engage in forest bathing anywhere, at any time. This perspective is striking because I often associate forest bathing with abundant trees and greenery, so the idea of embodying it wherever you are feels truly transformative.

Ben: That idea partly emerged from my experiences during the pandemic when I couldn’t access the usual places for forest bathing. As the saying goes, necessity is the mother of invention; I needed a way to connect with nature, and that insight emerged. On a deeper level, this concept is about breaking down the perceived divide between what we label as nature and what we consider human civilization.

I began to examine the world around me and realized that when you strip everything down, it all comes from the Earth. Skyscrapers, airplanes, and smartphones are all composed of minerals and rocks. Everything within our civilization, including our very bodies, is derived from the Earth. This realization challenges the notion of human exceptionalism, which can be quite mind-altering.

We are all interconnected in this web of existence, a concept I prefer to call enmeshment. We are truly woven into the fabric of this world. A simple illustration is breathing: while you sit beneath a tree, you take in oxygen and release carbon dioxide, which the tree then processes. In this singular act, we share our existence. Thus, the world transforms from a mere backdrop to a shared reality, and you can maintain this awareness of enmeshment wherever you are.

I’ve guided forest bathing sessions in urban environments like downtown L.A., Houston, and Boston. It’s amusing how easily we forget that life is all around us. Nature isn’t neatly compartmentalized into ‘natural’ and ‘human’ spaces.

Aislyn: That’s an insightful observation. How do the urban walks compare to those deeper in the forest?

Ben: The difference isn’t significant; it mainly lies in the mindset of the participants. I once led a walk at an urban farm in Houston and felt some hesitation because of the surrounding noise—helicopters, sirens, pedestrians, and music blaring from car radios.

There was a lot of what we might label as human distractions. Yet, the attendees brought an amazing perspective, expressing, this is my home. I want to engage with the reality of this place, not an idealized vision of what it could be. We often exhibit conditional affection for nature, admiring it only when it resembles postcard-perfect scenes like Maui or the Italian coast. My journey with forest bathing prompts me to critically reflect: how can I foster an unconditional love for all places? There’s a Zen saying that emphasizes that every location holds its own honor.

There are no designated special places and ordinary ones; the world exists right here, even in the heart of downtown L.A. If we can awaken our senses and truly embrace the present moment, we can connect with our surroundings anywhere we are.

Aislyn: I appreciate that perspective, but since this is a travel podcast, I’d love to hear about some of your most memorable experiences, especially within the U.S.

Ben: That’s a tough question because each moment holds its own beauty. But I suppose that's not a satisfactory response. Personally, I have a deep love for the desert. Visiting Joshua Tree and soaking in the profound silence is truly special.

The silence in the desert is remarkable, interrupted only by the gentle rustle of the wind. The colors of the desert sky are stunning as well. Growing up in New England, I developed a strong connection to its forests and mountains. I also studied in Minnesota, where I fell in love with the Great Lakes and the plains.

I honestly cherish it all—Hawai‘i, Europe, New Zealand, Asia. I’ve practiced this work across various regions, and each place holds its own significance.

Aislyn: How well do you think one needs to know a place? Or is it advantageous to have a bit of an outsider's perspective?

Ben: That's a fascinating question. It's not simply one or the other; they each offer something different. For instance, there are trails in the Angeles National Forest that I've explored through every season countless times. I've developed a deep connection with those locations; they know me, and I know them.

This relationship means I'm aware of specific flowers that bloom in particular spots, when the fruits will ripen, and the comings and goings of local wildlife. It's truly remarkable, and I wish everyone could experience that kind of connection.

If you walk the same trail daily for a year, you'll begin to cultivate that kind of bond. I also completely agree that lacking familiarity can foster a sense of wonder.

Visiting places like Costa Rica, New Zealand, or Norway feels almost extraterrestrial. When you learn to truly observe, everything becomes fascinating, and you find yourself asking, what is this? Who are you? However, maintaining that sense of discovery becomes increasingly difficult the more accustomed you are to a place.

Aislyn: Absolutely. I'm also curious about the advice you’d give to first-timers or skeptics. For those who might feel this is outside their comfort zone, what would you suggest?

Ben: Well, for newcomers, I like to emphasize that there’s no right or wrong way to approach this. No one earns gold stars or A-pluses here. That’s honestly one of my favorite aspects of this practice. Forest bathing is something you simply can't fail at; you're engaging in it every moment, no matter what. Before we begin, I always remind participants that for the next couple of hours, whatever you do will be considered forest bathing. The key to relaxation is letting go of the pressure to be perfect; you just need to be present. So for first-timers, my advice is to just relax. As for skeptics, I understand this isn’t for everyone.

I wouldn’t want someone to join if they’re thinking, oh, I probably won’t enjoy this. However, if you’re skeptical but still want to participate, I encourage you to open your heart.

One saying I like to share is that you can’t force a rose to bloom with a crowbar. I can’t guarantee that you’ll have an enlightening experience, but I can create a space for it to happen. You might be surprised. I remember one participant from early in my journey who was very Type A.

He resembled a corporate executive, and during our pauses to check in, I would ask everyone, what are you noticing right now? His responses were consistently negative, saying things like, this is really dumb, I don’t understand why I’m here, I’m bored, and so on.

Part of my role is to create a space for individuals to experience their emotions, thoughts, and perceptions without any judgment. I simply acknowledge their feelings with, thank you for sharing. During the final invitation, this participant returned and spoke to the group.

He mentioned that while he was sitting there, he initially thought this was quite silly. Then he noticed a stream of ants climbing up a tree. Observing the ants, he mused, these ants are incredibly chaotic. If I were leading them, I’d make things run more smoothly.

He continued, then I caught myself thinking that and realized, that's absurd. Why do I feel that way? Why do I think I can improve their efficiency? It was truly intriguing, as it wasn’t something I pushed him towards; it simply took three hours for him to reach a point where he could embrace that realization.

Aislyn: Absolutely. It’s impressive that he became receptive by the end.

Ben: I believe people become open when they sense there’s no judgment from others. Suddenly, they can relax and fully immerse themselves in the experience, free from worries like, will people think I’m silly? Will they believe I’m not understanding this?

Over time, people begin to ease into the experience. In our training, we often discuss this concept. The association’s motto is, “The forest is the therapist. The guide opens the doors.” The forest has its own way of, quote, communicating with individuals.

If you spend 20 minutes simply observing falling leaves, with genuine intent to focus on them, there’s no space left for your thoughts. Your mind will still have thoughts—it's impossible to turn it off completely. However, when you direct your attention to the world around you and immerse yourself in its beauty, those thoughts begin to fade away, leading you into what ancient cultures referred to as presence.

Aislyn: What mental health advantages does this offer?

Ben: One major benefit is stress reduction. This aligns closely with current Western research on mindfulness practices. Additionally, there’s the aspect of attention. This resonates with me personally, and I believe it’s significant on a broader cultural scale: we’re discussing attention restoration.

Essentially, our brains aren’t built for constant attention. We haven’t evolved for a high-tech world, yet we carry devices that are intricately designed to capture our focus, making them incredibly addictive.

What essentially occurs is that your capacity to concentrate begins to wane, necessitating a mental break. Your mind cannot maintain that intense level of focus indefinitely without facing potential mental health issues.

Research conducted by the Kaplans explores attention restoration theory. One of their key hypotheses regarding nature's effectiveness in restoring attention is its abundance of what they term "soft fascinations."

Soft fascinations are experiences that don’t require analysis to enjoy. As we discussed earlier, simply noticing the color green doesn’t demand intense focus; it calls for a gentle attention, as your body engages with the experience without your brain needing to dissect the information. We often find ourselves overanalyzing everything, including our own thoughts, rarely allowing our minds to relax. We can become trapped in a cycle of feeling like, I can’t stop analyzing.

This tendency leads to anxiety, stress, and rumination, stemming from our difficulty in stopping the analysis. The primary mental health benefit of forest bathing is that it gently guides us to a state where we cease analyzing and simply engage with our surroundings. You don’t need to overthink feeling the breeze against your skin; you just feel it. You don’t have to analyze the sight of the blue sky; you simply see it. By giving yourself the freedom to softly focus on the world around you, you enhance your capacity for attention.

Aislyn: If we were to encourage anyone listening to pause for a moment, taking just a minute to observe their surroundings and the sensations they’re experiencing, how would you suggest they practice this right now?

Ben: Alright, let’s see. For a minute, one quick tip: close your eyes and just listen.

Aislyn: It’s amusing how much you tend to block out, isn’t it?

Ben: Absolutely. It’s fascinating how our brains have evolved to be so energy-efficient. If the brain decides that the details of your surroundings aren't crucial for your survival, it processes all the information, but only what it deems important reaches your awareness.

Try this at home: take a walk in the woods with a friend and chat for five minutes. While you’re walking, your brain will notice obstacles like roots to step over or poison ivy to avoid. It’ll catch some of those things, but you won't see the full picture.

Now, if you and your friend walk in silence for five minutes, focusing solely on what you can see, you’ll suddenly notice so much more. This happens because when you’re engaged in conversation, your brain filters out much of the sensory information your body is taking in.

When you focus on your sensory experiences, you unlock the full potential of your abilities. It’s truly remarkable.

Aislyn: Thank you so much! Is there anything else you’d like to share about your work or your book?

Ben: Of course, I’d be thrilled if people bought my book, but if you’re not planning to read it, that’s totally fine. The essence of my book can be summed up as: Go outside, take it slow, and don’t forget to enjoy the scents around you.

Aislyn: That sounds fantastic. And definitely, buy the book!

Ben: Yes, and remember to buy the book! Just focus on your surroundings; that’s really all it comes down to.

Aislyn: Thank you so much for taking the time to share your thoughts with us today.

Ben: Absolutely, it was my pleasure. Thanks for having me.

To discover more about Ben and his work, check out integralforestbathing.com. We’ll include links to his book and website in the show notes.

Eager for more insights? Head over to Dinogo.com, and don’t forget to follow Unpacked on Instagram and Twitter. The magazine is @Dinogomedia. If you enjoyed today’s discussion, I hope you’ll return for more captivating stories. Subscribing makes this effortless! You can find Unpacked on Apple Podcasts, Spotify, or your preferred podcast platform. And please rate and review the show; it helps other listeners discover it.

This has been Unpacked, a Dinogo Media production. The podcast is created by Aislyn Greene and Nikki Galteland, with music composed by Chris Colin.

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