7 Ways to greenbathe — even if you live in the city
A certain feeling bubbles up when you step outside after being indoors all day. Perhaps you notice the breeze on your cheeks and something inside softens. That's your body recognizing what it needs.
Green bathing, or forest bathing, as it's known in Japan (Shinrin-yoku), is the practice of immersing yourself in nature. Not for the exercise, but rather so your body benefits from the natural world.
We forget that nature is all around us, even in bustling cities. Brief moments of connection with your green neighbors will improve your mood, happiness quotient and may also regulate blood sugar levels, lower blood pressure, and reduce cortisol.
Want easy ways to feel more grounded and alive in your body? Then, read on.
1. Window gazing
Start ridiculously small. Sit by a window for just two or three minutes. Put your phone somewhere else (seriously), and really look outside. Maybe you'll see clouds drifting, a blade of grass growing from a crack, birds on a neighboring roof. Get present with whatever nature is there, even if it's a tiny insect.
I find that when I drop into true presence, it’s easy to lose track of time. Set an alarm if necessary, and give yourself permission to be completely immersed.
2. Befriend a tree (or plant)
This might sound whimsical, but what would it take to have a tree friend in your neighborhood? Find a plant, a tree, a bush, even a hardy dandelion in the sidewalk crack. Visit it like you would a friend and ask it questions: How old are you? What’s going on for you today? Be alert for the subtle energy exchange that occurs when you genuinely connect with the living world around you.
3. Barefoot grounding (yes, even indoors)
I was fascinated to find studies showing that standing barefoot on soil creates measurable changes in your body even if you’re doing this in an apartment. Now the thought of standing on city soil where countless dogs have done their business might not appeal to you, so fill a container with clean soil and stand in it at home. Although this doesn’t make logical sense, the research suggests that it works.
4. Moon awareness
When was the last time you actually noticed where the moon was in its cycle? The moon influences tides, and your body is mostly water too. Just start paying attention to the night sky. Is the moon waxing or waning tonight? What does it look like? How does your body feel during different moon phases?
This simple awareness can reconnect you to the natural rhythms we've largely tuned out.
5. Collect nature's treasures
Bring small pieces of nature home. (Remember, to ask first: does this leaf want to come home with you? Does this stone?) Some things want to remain where they are; others will gladly be on your shelf as a reminder of the natural world.
When you're having a stressful moment at work or home, connecting to those treasures can shift your mood in seconds. You can even put rocks in your mouth again like you did as a kid (I'm still alive after doing this). The taste, texture, and sensory experience can be surprising.
6. First rays of sunlight
There is something quite amazing about the first morning light. You don't need to run outside naked at dawn (though if that works for you, wonderful). Simply stand by your window and consciously soak in those rays, even through clouds, even if the sun is hitting a neighboring roof and reflecting toward you.
This practice supports your circadian rhythm and can possibly contribute to better sleep and overall mood.
7. Listen to nature's symphony
When did you last really listen to a bird singing? Not just hear it in the background, but actually absorb the symphony of its song? What is this bird singing about? Is this joy, territorial behavior, or courtship? Sound affects us more than we realize, so pay attention to the wind, the rain, the rustling leaves. Enjoy the highs and lows of nature's soundtrack.
Your Sensual Self
The magic here isn't in doing all seven practices. It's in finding those that enthuse you and resonate with your body. Our bodies have many senses; enrich your days by making full use of your touch, taste, smell, sound, and sight.
If you're curious to explore more ways to reconnect with your sensual self and deepen your relationship with your body and the natural world, The Sensual Self series offers guided support for this journey. You deserve to feel grounded, alive, and connected, right where you are.