Forest bathing is not what it sounds like, assuming you think it sounds like taking a bath in the forest. The first thing to know: You’re fully clothed, and unless it rains, there’s no water involved.
Instead, forest bathing (or “shinrin-yoku”) is the practice ofspending time in nature为了使您的身心健康受益。该概念在1980年代首次在日本普及，当时鼓励强调的工人重新与自然重新建立联系，以减轻压力。随后的研究表明，它在改善免疫功能和情绪的同时降低血压方面有效。因此，有很多理由去您最近的森林。（您可以阅读更多有关森林沐浴的科学在这里）
Armed with minimal knowledge but a genuine curiosity to see what all the forested fuss was about, I booked a guided forest bathing experience on a recent trip to Victoria, British Columbia — a place with some fine-looking trees.
现在，如果您真的想测试森林沐浴的减轻压力的价值，请做我所做的事情：物流混合，跳上出租车并在整个城镇比赛，令人震惊地与您的向导见面40分钟。一旦您开始，这将为您提供很多工作。
“你好，森林。”
我和约翰·弗雷泽（John Fraser）一起出发Elemental Magick Holistic Adventures. The registered clinical counselor turned nature guide leads individuals and groups on forest walks, where he shares the merits of forest bathing and offers tips for making the most of your time outside.
That includes acknowledging the forest as more than just scenery — after all, the forest is alive, and you’re entering its domain. So the walk began with a simple hello. In this case, by our speaking the words, “Hello, forest” to the trees in front of us. Greeting covered, we moved on.
约翰解释了森林沐浴的主要原则是通过身体的存在以及正念与自然联系起来的。因为如果您在手机上或分心，很难享受环境的全部减轻压力效果。这就是为什么他建议练习意识，以真正与周围的环境互动。幸运的是，他有很多专业技巧将深奥的人变成实用。首先：使用您的感官。
CONNECT THROUGH YOUR FIVE PHYSICAL SENSES
为了将正念转移到有形的东西上，约翰让我们在步行过程中进行了一些练习。不像弓步之类的东西，而是锻炼旨在提高对五种感官中每一种的认识。
在森林中，不乏要看的东西。维多利亚的弗朗西斯·金公园（Francis King Park）就是这种情况。但是，可以这么说，您不想错过森林的树木。因此，与其沿着路径走，周围扫描周围的所有绿色植物，而是停下来看看它。注意单个树木及其檐篷的形状。注意他们的可见根和附近的植物。发现一些鸟类，浆果或其他步行者。真正认识到您周围的事物，您可能会开始与周围环境有些和谐。
就像约翰说的那样：“看森林。看到它，让它见到你。尝试确认这种联系。”
Forests make noise. The wind rustling through the trees, birds chirping and branches crunching underfoot all contribute to the atmosphere like a verdant orchestra. Listen to it all together, and then try listening to solitary pieces of the melody. Be mindful of what you’re hearing, and you can better appreciate it.
The forest is full of textures, from rough trunks to smooth leaves. But one of the best ways to truly touch the forest is to simply stand on it. Often called grounding, this practice involves standing barefoot, sitting or lying on a natural surface like grass or soil.研究表明direct contact with electrons on the surface of the earth can reduce pain and inflammation and promote better sleep. If you’re forest bathing, take off your shoes for part of the walk. Otherwise, just try walking barefoot through a park on occasion and really feel the earth beneath you.
如果您是一位知识渊博的指南，他们说可以吃浆果，然后继续吃那浆果。在叶子上碎。咀嚼松针。它的味道可能不像您典型的晚餐沙拉，但这是体验活森林的另一种方式。
呼吸。希望您吸入新鲜，愉悦的气味。注意空气中的东西 - 树木，花朵和其他构成森林花束的东西。注意这一切，然后尝试消除不同的气味，总是注意自己所经历的东西。
现在，您不必做上述任何事情就可以参加森林沐浴。您可以简单地坐在公园长凳上，通过渗透吸收自然。但是，考虑到我们许多人（我非常包括我自己）发现很难关闭我们过度活跃的大脑并真正参与当下，这些建议对于充分利用您的自然时间可能很有用。
结果
Did my first foray into forest bathing cure me of stress? Well, I was in British Columbia for four days, eating good food, drinking gin and generally relaxing. So, other than the mildly frenzied experience getting to the forest, I wasn’t exactly stressed. That said, I did feel different than usual during and after that walk. The forest itself was peaceful, and the sensory exercises helped me slow down and appreciate my surroundings. It created a sensation similar to the tranquility you’ll feel after a massage or a good yoga class. Perhaps most telling of all: Soon after it was over, I was looking up forest walks in my hometown, ready to get back out there to practice mindfulness and connect with nature.
外卖
You can (sort of) practice forest bathing anywhere. To get the full effects of forest bathing, including its boost to your immune system and mood, you’ll want to spend time in nature. If you opt for a guided experience, it helps to genuinely like your guide. After just two hours together, I’d follow John into a burning building and reflexively stop to say, “Hello, fire,” before taking in all of the sensations around me. But if your guide doesn’t contribute positively to your experience, then consider going guide-free the next time around. It doesn’t matter whether you walk through the forest solo or with a group. If you’re in nature and being mindful of your surroundings, then you’re doing it right.
但是您不需要森林就可以练习许多森林沐浴的原则。无论您是在大自然外面还是生活在日常生活中，您仍然可以通过仅仅意识到自己的五种感官来实现和平与放松。
“大自然具有治疗作用，因为它倾向于将人们吸引到现在的时刻，而不是坐在房间里试图冥想，”约翰说。“但是那些要放慢脚步，享受片刻并意识到其他情况的收获。”
他举了一个例子，我们都可以尝试，无论我们靠近人口稠密的树木。
他说：“在淋浴时，感觉到水的压力和温暖。”“那是正念。”
