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In the midst of a busy, digitally-driven life, it’s easy to forget how deeply we need connection to nature.
Our bodies and minds crave simplicity and grounding, especially when screens and notifications become constant companions.
If you’ve felt restless, drained, or overstimulated lately, it’s a signal that your nervous system is quietly asking for a reset.
One beautifully simple practice that answers this call is forest bathing, known in Japan as Shinrin-yoku.
Unlike hiking or outdoor exercise, forest bathing invites you into a slower, more sensory way of being in nature.
You don’t have to trek miles into wilderness or push your body into activity. Instead, it’s about intentionally immersing yourself in the calm rhythm of the natural world, no matter how small or urban your outdoor space might be. This is the perfect practice for a nervous system reset day routine.
The healing effects of forest bathing are immeasurable. Research consistently shows that spending intentional, mindful time in nature reduces stress hormones, calms anxiety, supports immune function, and gently resets an overstimulated nervous system.
For women like us who often feel the constant pull of digital demands, even twenty minutes of forest bathing can offer a deeply restorative pause.
In this article, I’ll guide you through five simple, nourishing forest bathing rituals designed specifically for self-care.
These rituals will invite your senses to awaken, your mind to quiet, and your nervous system to remember how to relax again.
1. Create a Digital-Free Arrival Ritual
One of the most powerful steps you can take as you begin your forest bathing practice is simply leaving your phone behind, or, at the very least, switching it to airplane mode.
The presence of digital devices keeps your nervous system tethered to the stress and demands of your daily life. Even if you’re not actively checking notifications, your nervous system remains subconsciously alert, anticipating interruption.
When you arrive at your chosen green space, pause at the entrance and consciously set a grounding intention.
Your intention might be as simple as, “I am here to reconnect,” or “I allow myself this time for calm.”
This clear intention signals your body and mind to shift from productivity to presence.
Then, step slowly into your green space. Let each step become deliberate, releasing urgency and overstimulation with each footfall.
Notice how your breathing naturally slows and deepens. If the thought of stepping away from your screen feels challenging, consider exploring the 7 Day Digital Detox Challenge for additional support.
2. Choose a “Sit Spot” to Root Into Stillness
Once you’ve arrived and settled your intentions, find a quiet, inviting spot to sit or stand comfortably.
This could be beneath a canopy of leaves, next to a favorite tree, or beside a garden path. Allow your body to become still and softly close your eyes.
Begin to breathe slowly, inhaling deeply into your belly and gently exhaling out tension.
Notice the feeling of the ground beneath you: firm, steady, supportive. Imagine roots extending gently from the soles of your feet or from the base of your spine, anchoring you deeply into the earth.
In this rooted stillness, let your nervous system feel safe and held. Allow tension to soften and melt away, breath by breath.
This moment of calm grounding is especially powerful if urban life leaves you feeling scattered or disconnected.
3. Engage All Five Senses With Curiosity
After establishing stillness, open your eyes slowly, inviting gentle curiosity. Forest bathing is a sensory practice, designed to awaken you to the present moment through your senses. Take your time to explore each one:
- Sight: Observe the shifting sunlight through leaves, patterns on tree bark, or subtle movements like birds or insects.
- Sound: Allow your awareness to tune into layers of sound, birds, rustling leaves, distant water, or soft urban noise filtered by trees.
- Touch: Explore textures such as run your fingertips along bark, touch the softness of moss, or the coolness of soil and stone.
- Smell: Breathe in deeply, noticing fragrances of fresh leaves, damp earth, or blooming flowers.
- Taste: Savor the crispness of fresh air on your tongue, or bring a thermos of herbal tea to sip mindfully as you sit.
As you explore these senses, you may notice your nervous system softening further. The sensory experience of nature naturally recalibrates your nervous system, grounding you into calm presence.
4. Alternate Wandering With Stillness
Forest bathing isn’t meant to be a hike or even an intentional walk with a destination. Instead, it’s an opportunity to wander slowly, without a set path or purpose.
Allow curiosity to guide your feet. Walk softly, moving through the space without urgency or expectation.
As you wander, pause often. Let moments of stillness punctuate your journey.
Every time you stop, invite your attention back to the present moment. Notice what draws you naturally. Perhaps a delicate leaf, a fascinating texture, or a spot of warm sunlight.
This rhythmic dance of movement and stillness gently retrains your nervous system to release the rush and urgency that digital life often creates.
It’s a powerful practice for reminding your body and mind how to exist comfortably in the present moment. For a deeper retreat, you might also enjoy How To Create a 24-Hour Digital Retreat at Home.
5. Reflect, Express Gratitude, and Integrate
As your forest bathing session draws to a close, pause again to reflect. Notice how your body feels compared to when you arrived.
Is your breathing slower and deeper?
Has your mind softened?
Take a moment to thank your body, the trees, and the earth for this restorative time.
Consider journaling a few reflections or making a small sketch to anchor your experience. Even simply placing your hand over your heart for a few breaths is a beautiful gesture of gratitude and integration.
Forest bathing can be part of a broader practice to rebalance an overstimulated nervous system. Explore 7 Simple Dopamine Detox Activities for an Overstimulated Nervous System for additional support.
Urban Adaptations That Still Work
I often hear from women living in cities or small apartments wondering if forest bathing can really be accessible.
Let me reassure you: nature is everywhere, even in the city. You don’t need a dense forest or expansive wilderness to experience these calming effects.
Urban parks, botanical gardens, tree-lined streets, or even landscaped courtyards offer beautiful opportunities to connect with nature.
A balcony filled with houseplants or a cozy window overlooking a green space can be your “forest bathing” spot.
The core principle of forest bathing isn’t where you go, but how you show up: with gentle intention, curiosity, and sensory openness.
If you’re limited by urban space, simply find the nearest tree, garden bed, or small green area. Spend time there regularly, noticing subtle changes and rhythms. Even a tiny outdoor moment provides sensory grounding for your nervous system.
Reconnect, Even Just for 20 Minutes
Forest bathing is a simple yet deeply restorative practice that your body and mind innately recognize.
If digital demands have left you feeling scattered, anxious, or disconnected from yourself, forest bathing offers a gentle, nurturing path back to calm.
Healing doesn’t require long journeys or vast wilderness.
It begins with the smallest moments of sensory presence like feeling the breeze, noticing sunlight, hearing birdcalls, breathing in the earth’s fragrance.
I warmly invite you to step outside today, even if just for twenty minutes, and let nature begin to soothe and reset your overstimulated nervous system.
May you find calm, connection, and gentle renewal through these simple forest bathing rituals.
