THE FOREST WITHIN YOU
Nuture Your Inner Ecology
Change up your normal routine and invest in your relationship with the natural world through Finding the Forest within You. Inspired by the Japanese practice of Shinrin Yoku, 森林浴, this program at Wesselman Woods provides you with the opportunity to relax, reflect, and nurture your inner ecology through hiking in the forest.
Shinrin Yoku has been scientifically supported as a practice to protect, promote, and maintain health and well-being. We provide you with this guide, Finding the Forest within You, to direct you through mindful and meditative practices as you immerse yourself in the beauty of the forest. We recommend that you go at your own pace and develop a deeper relationship with the natural world.
Your experience in the forest is your own — it is an intimate and intrinsic relationship built through contemplative thought and movement. Open yourself to the forest and let it lead you on this journey.
Benefits of Shinrin Yoku
Shinrin Yoku is a practice connecting humans to their earthly home. This mindfulness practice, also commonly referred to as “forest bathing,” provides many positive health responses for the human body. Walking and engaging in the sights, scents, sounds, and spirits of a forest landscape results in lower pulse rate, lower blood pressure, enhanced heart function of heart rate variability, and lower concentrations of cortisol – a primary stress hormone. Reductions in cortisol concentrations bolster overall human health and well-being.
Additionally, through the practice of Shinrin Yoku, you will encounter a variety of microorganisms in the environment, a notable advantage to immune system functionality. As a result of natural microorganism exposure, the immune system is able to further differentiate between beneficial and harmful microorganisms when fighting illness. The practice of Shinrin Yoku fosters human wellness–strengthening an individual’s connection to their natural home.
References
Lai H, Flies E, Weinstein A, and Woodward A. (2019). The impact of green space and biodiversity on health: synthesis and systematic review. Frontiers in Ecology and the Environment 17: 383–390.
Kuo M. (2015). How might contact nature promote human health? Promising mechanisms and a possible central pathway. Frontiers in psychology 6:1093.
Park BJ, Tsunetsugu Y, Kasetani T, Kagawa T, and Miyazaki Y. (2010). The physiological effects of Shinrin-yoku (taking in the forest atmosphere or forest bathing): evidence from field experiments in 24 forests across Japan. Environmental health and preventive medicine 15:18-26.
Phillips AL. (2011). A walk in the woods: evidence builds that time spent in the natural world benefits human health. American Scientist 99:301-303.
7 Mindful Hikes to Take in Wesselman Woods
To Begin…
All nature preserve rules apply during your journey.
Disconnect from your devices, if possible, and remove any other barriers between you and nature.
More information on certain tasks will be available through the QR code provided on the back.
Do not focus on achieving any one thing.
We ask that you commune with nature during your session in silence or at a whisper if you are chanting.
Finally, trust in the pace and patience of nature to guide your experience.
EMERGENCE
Begin your journey by emerging into the woods. Notice the sunlight or darkness that blankets the forest? Does the forest offer you warmth or a cool chill?
As you enter the forest, take time to notice and feel the presence of the trees, rocks, insects, and wind around you.
Take a moment to read and reflect on this quote by George Washington Carver:
All flowers talk to me and so do hundreds of little things in the woods. I learn what I know by watching and loving everything.
What energies, spirits, or processes are drawing you into the forest? How does love emerge from these entities in the woods? Is there anything in the woods making a connection with you?
Take a moment to stop and reflect on the massive tree trunks that soar into the sky— who are those trees emerging towards? Follow the lines and shapes of the tree trunks high into the sky. Take notice of the branches spreading out from the trunk — gathering and embracing the sunlight.
As you make your way, listen to the stories that manifest from within the forest. Close your eyes and draw in the environment with each breath. Take multiple, slow, deep breaths while reflecting on what has emerged to you during this journey. When you are ready to open your eyes, slowly move your gaze to the sky, ground, and forest. With a heightened awareness of the world around you, what has emerged within you during this journey? Continue in the direction that you feel called.
RECIPROCITY
On this journey, the forest is giving you time, space and energy to commune within it. Take the time to listen to your surroundings as they are listening to you. Take comfort in knowing that you are an integral piece within this ecosystem. The forest acknowledges you as you acknowledge the forest. As your relationship builds within the forest, a kinship is fostered — parent and child or grandparent and grandchild.
Make your way down any path. What energies are drawing you into this area? In this space, what are you providing to the forest? What is the forest providing you?
With every breath, there is an exchange with the forest. We give carbon dioxide to these trees. In return, they gift us oxygen to live. Observe the nearest tree-this silent, still and wise tree has perfected its role in offering us life.
Take a moment to reflect on this quote by Robin Wall Kilmmerer:
We’re showered every day with the gifts of the earth, gifts we have neither earned nor paid for: air to breath, nurturing rain, black soil, berries and honeybees, the tree that became this page, a bag of rice and exuberance of a field of goldenrod and asters at full bloom.
The relationship you share with plants sustains and provides life. The deep interconnectedness with our earthly peers is upheld in the life of a forest. Take a moment to meditate on the joy of sharing life with the surrounding spirits of the forest. Close your eyes and take deep breaths. With every breath, think about the loving gift of oxygen provided by these trees. As you exhale, remind yourself of the gift of carbon dioxide you so tenderly endow. As each breath fills your lungs, there is a mutual understanding of sustenance between you and your surroundings. Restoration of your tree brethren restores and supports your inner ecology.
Immersion
Completely absorb yourself into the forest.
Fully activate all your senses to become acquainted with the forest. Hear the animals, insects, and plants welcome you. As your eyes gaze with the backdrop of the forest, imagine where you see yourself in the forest. Breathe in and take in the fragrance of the forest. Begin to weave your inner ecology with that of the outer environment - slowly inhaling and exhaling. As you breath deeply, visualize your feet as the roots, becoming deeply immersed into the Earth. Nurture your relationship with the Earth as you discover your role in the ecosystem.
Once you trust the Earth’s invitation to support your roots in this environment, continue your journey further, watching and listening for the birds of the forest. What messages are they telling you? You may startle them as you first journey through the forest, but once you have found a place that calls to you, stand still and fully immerse yourself into the landscape. The birds will resume their calls once you commit to your role as one element of the environment.
Take a moment to read and reflect on this quote by Thomas Berry:
We are not lacking in the dynamic forces needed to create the future. We live immersed in a sea of energy beyond all comprehension.
Deepen your experience by shifting your mindset further away from the outside noise in your life. What invitations of the forest encourage you to immerse further – a color, a scent, a sound? Opportunities to immerse are all around and with heightened awareness; you will see and feel more of the forest and yourself.
As you immerse into your surroundings you will reflect the movement of the world around you. Utilize this opportunity and energy to fully encompass what it means to be alive.
Gratitude
Today is new. Another day is given to you on Earth. Begin your stroll through the forest and attempt to clear your mind. As you walk through the forest, remind yourself of all the natural processes that support all living beings. What energies are being produced in the forest today? Take a moment to stand still and feel the energy around you. With each step you take, your energy is acknowledged by the forest.
These energies are the fundamental elements of sun, water, air, and soil. Be thankful for these natural elements that created Earthly miracles - plants, animals, and you. Take a moment to realize that your heart is connected to the forest depths, highest trees, the sun, stars, soil and sky. What a cosmically awesome thought!
Take a moment to read and reflect on this quote by Thomas Berry:
The more clearly we understand the sciences and their perceptions of the universe, the more clearly we appreciate the intimate presence of each component of the universe with every other component.
Everything since the commencement of the universe has led to your presence in this forest, right now. Silently stand within the forest. Feel free to voice your gratitude to the forest. Alternatively, feel free to express your thanks with the energy you excuse on this walk.
Thank the forest in recognition and respect of the relationship that is shared. This unity is a culmination of healing and communication with each other. Reflect on the great and small blessing the Earth has provided to you. Your journey is appreciated by the forest today.
Growth
Observe the forest floor and locate a sapling. Without touching the sapling, take notice of its characteristics. Do you find any similarities between you and the sapling?
Withdraw your view to encompass the entire forest landscape. The sapling may appear small in comparison to the larger trees surrounding it. Do not look at such height difference as a sign of lesser value, but instead, as an indicator of endless potential.
The saplings’ journeys of growth will require the energy of the sun to propel it. Locate an area where you can orient yourself with the sun and take in its energy. Bask in the power of the sun and its ability to produce small and large creatures on Earth. As you continue your journey, notice the other plants of the forest. This special habitat provides a great example of growth and the value of patience. The trees that surround you are reaching far into the sky, such trees were once small saplings and have learned to adapt to unpredictable seasonality, pest, and disease. Acknowledge in this clear visual of perseverance, the beauty of growth, and acknowledgement of nature’s own timing.
Take a moment to read and reflect on this Henry David Thoreau quote:
I took a walk in the woods and came out taller than the trees.
The nutrient rich soil surrounding you has taken multiple decades to attain such quality, yet its growth remains less seen as the trees reaching far into the sky. Growth does not need to be boastful, but just as the soil; you will know recognize the value of your own growth, ready to sustain life. You will experience much growth and change throughout your life, do not fear this growth instead embracing it as nature does throughout the seasons of life.
Community
As you walk into the forest, you are entering a community. A community of life, which is dependent, subordinate, or dominate on each other. Slowly gaze upon the forest, which community members are greeting you?
Begin to look more closely at the differences of the inhabitants in the forest. How does one community member differ from the another? You do not need to know their names to recognize and respect their uniqueness. Use this opportunity to value the diversity around you – each and all entities worthy and valued.
The entire Earthly community includes numerous connected species, each slightly different from each other. How can you learn from this community? Similarly, consider the amazing characteristics you have to contribute to this natural community.
The value of each member of a community may not be outwardly visible, but the worth every individual brings is present. Everyone is connected and everyone has a valuable role that is irreplaceable.
Take a moment to read and reflect on this quote by Rachel Carson:
In nature nothing exists alone.
Your Earthly community cannot live without you, just as you cannot live without your community.
Destruction
The universe was built from a chaotic struggle. Our Earth was violently struck to eventually create the Moon. Nature also experiences violence, destruction, and chaos.
Take a moment to read and reflect on this quote by Alice Walker:
In nature, nothing is perfect and everything is perfect. Trees can be contorted, bent in weird ways, and they’re still beautiful.
Today you may feel the push and pull of human struggles. You may feel torn at times - mentally, emotionally, physically, and spiritually. That is perfectly normal and affirming of your spirit on this Earth.
As you walk, take notice of the various shapes, wounds, and bends in the plant life around you. With might and commitment, they have grown with these deformities. You, too, have the ability to shape yourself to embrace the destruction that may occur. All while knowing that underneath these terrifying times, a glorious spirit emerges with wounds of wisdom, shapes of splendor, and beautiful bends. Walk through the forest and give thanks to yourself and to nature.
With every step on your journey, exhale negative thoughts, feelings or energy out into the forest. Understand that the forest can take that energy and convert it into positive energy for you to inhale. Ingest the wisdom and strength of the forest. Nature understands and deals well with destruction - open yourself to take part in learning from the forest to master your own human strife. Appreciate the fact that through all doors of destruction, there is a light of hope. Make your journey your own - experience nature as a force of destructive power and creative love.