“It was only after decades of meditation practice and experiencing new ways of being in nature, such as vision questing, that I learned to slow down and pay attention sufficiently to begin a process what has, for me, been one of remembering. I began to remember that I am not separate from nature. That as a human, I belong not just to human society but equally to the society of the more than human world. I don’t just view its power and beauty from outside. I am of it.” —M. Amos Clifford1
Possibly the most enigmatic experience we humans share is that of memory. We can recall feelings of physical pain, moments of joy, sensations of fear and emotional hurt. Memories are needed for survival, acting as protectors and mindful teachers of learned behavior. Yet, we cannot deny that certain memories can disrupt our ability to heal or stay present. It is easy to fall into daydream, procrastination and forgetfulness when memories run rampant. Suppressing these types of memories is not the answer. What if there was a way to evoke nature as a companion to these repetitive memories through forest bathing? By getting in the habit of collecting nature memories (feeling, images, smells and sounds of the natural world) through forest bathing, I believe it is possible to create an anchor of calm within our mind’s eye. A friend, if you will, for repetitive memories.
“You carry a forest inside you…” M. Amos Clifford wrote in the introduction to his tome: Our Guide to Forest Bathing: Experience the Healing Power of Nature. In this work, Clifford speaks of something akin to nature memories when he asks his readers to think about the first tree that was important to them. He wonders: what connection did you have with the tree? He asks that we remember the tree within the landscape of our mind and senses; its smell, size, feel, how it changed during different seasons, if it bore fruit. “It could be that only now as you get in touch with the memory of that tree, are you beginning to see new dimensions of the place it held in your life. Filling in the details of your first encounter with the tree, let the memory take the shape of whatever magic your imagination offers.”
Here is my experience with this exercise: I close my eyes and see my grandma’s backyard full of vegetables, fruit and herbs. It is late summer, and the air is thick with humidity. Large swooning raspberry bushes line the fence that draws the end of the yard, and right in the middle, a plum tree taller than the house. I see the leaves of the plum tree dancing through sunbeams, creating dreamy shadows on freshly mowed grass. I feel the hot of mid-day on my skin as I glimpse steaming heat currents shimmering in the distance over the houses on the street. Soft winds breeze through my hair while I savor a bruised plum that has fallen on the ground. The taste of the sweet pulp, breathing in the soil and summer grass and the wind blowing a gentle quiet in the blazing heat all come back to me as if it were yesterday. Yet, as an adult, I see what “new dimensions” Clifford suggests this place could also have held in my life as a child — one of shelter, calm and a place where my imagination could flourish. This memory of a time long ago still affords a feeling of peace for me. That nature memories can sustain so vividly in the mind’s eye is one of our greatest connections to the natural world. The same type of calm inducing memories can be created through forest bathing. These nature memories can inform your present actions, balance your nerves and provide a stable foundation for future behavior if you allow it. By making mental reservations of mindful minutes spent in nature and then applying those memories to use for future moments of stress, I feel, is attainable with the practice of this art form. Using nature memories as space holders to bring healing into the present moment when needed, one could ride a wave of natural world tranquility all day long. We can create the world we live in by taking control of our thoughts in this way. But first, a forest bathing routine needs to be established.
The accumulation of nature memories come from a consistent forest bathing practice. I defined Forest Bathing in my last article for the Association of Nature and Forest Therapy Guides as a private communion with the self and the natural world. “The term ‘forest bathing’ is a direct translation from Japanese for shinrin-yoku. According to the National Center for Biotechnology Information2 or NCBI; ‘The term Shinrin-yoku was coined by the Japanese Ministry of Agriculture, Forestry, and Fisheries in 1982, and can be defined as making contact with and taking in the atmosphere of the forest.’” Since this time, research has been on-going in Japan, and in other countries of the world, to discover the health benefits of forest bathing and the findings have been great. In reporting the outcomes of the Japanese Ministry’s research, NCBI states: “The results show that forest environments promote lower concentrations of cortisol, lower pulse rate, lower blood pressure, greater parasympathetic nerve activity, and lower sympathetic nerve activity than do city environments. These results will contribute to the development of a research field dedicated to forest medicine, which may be used as a strategy for preventive medicine.’” Though Shinrin-yoku, has roots in the ancient Japanese Shinto religion, forest bathing is not exclusive to any one religion. Though forest bathing is a type of awareness meditation, one can practice connecting to nature this way regardless of whether they subscribe to a religion or not. “Forest Bathing does not have a set of rules to follow other than to create and allow a space for healing, a connection to the woods, and personal solace. I breathe slowly and deeply, each time focusing on and taking note of what I smell. Which trees perfume the air when the wind blows or the fragrances that hang in the mist after a rainfall. I will stop along the path I am walking to look closely at twigs, branches, leaves, fruit on the vine, bark, grass and soil. I absorb their shape, variations of color and the sounds they make. I look up at the sky and clouds and deeply then through the spaces in between trees. I have found that these sensory pictures have become etched in my memory. The smell of the woods, the sound of different birds singing and the feel of the elements on my skin are all very important factors to forest bathing. They help one to absorb nature’s deep ethereal wisdom. The more I see and feel and smell of the forest, the stronger a memory it becomes.”
A main feature of forest bathing, for me, is the depth of attention I pay to the natural world. This attention is where collections of sensory pictures become etched in my memory overtime. I concentrate on how and what my senses feel according to the direct connections I make while in the forest or green space. Staying in the present without thinking of being in the present is one of the results of this skill. I give consideration to what I see and what scent goes with that visual. For example; if the sun is shining, I stop, close my eyes, and really feel it on my skin. I focus on being, on nature and interconnectedness. Yes, thoughts run through my mind, but I continue on until they wane. This depth of attention is essential for my mind to break from itself. Nature is a strong motivator for connecting with an intuitive self, while simultaneously disconnecting from a modern self. Where is the owl I hear? How does this tree’s bark feel on my fingertips? I sense a thunderstorm coming from a distance as my body sways with twirling treetops. The smell of decaying leaves and wood hang in the air when suddenly a fresh breeze filled with wild geranium changes the landscape. I breathe these scents in deeply, I close my eyes and feel nature absorb into my lungs, pores, my being – my memory. Over years of practice, it has become easier for me to summon the images, smells, sounds and feels of nature in my mind even though I am not physically present in the natural world at the time. As M. Amos Clifford wrote: I remember nature. You can benefit from these nature memories and all of the gifts of forest bathing, too, if you make a concerted effort to engage with the natural world.
Each season brings its own glorious memories. Memories that you can rely upon later down the road. The long shadows of winter with crisp fresh winds, the smell of pine needles and early russet sunsets. Spring’s newness with a remembrance of flower gardens, the return of bees and the forest in verdant renewal. Summer’s glowing opulence, heady and prime with life. Autumn in all her rich colored beguile as nature prepares to slumber through a letting go. I believe nature memories only take place if you truly and intentionally absorb the natural world around you. Really look, feel, touch, listen, smell and hear what this beautiful world gives to us without restriction. That is how these memories will become pools of sanctuaries in your mind. Learning to tune out distractions of the modern world is a skill that has become increasingly needed in our current day and age. For me, a preservation of the mind begins with the above-described immersions and excursions into nature.
How can nature memories be applied once out of a forest or green setting? For me, when something stressful takes place, in that moment, I do my best to invoke the memories of the forest. This is a challenging exercise since many times stressful situations happen spontaneously. After years of practice, the images now free float around in my mind’s eye and the ability to create a sacred space within myself is more readily attainable. Sometimes it does not work immediately or it does not work every time for me. Yet we are, like this art form of Shinrin-yoku and like nature itself, works-in-progress. Spending time in nature is an awe-inspiring experience. Transforming and extending that experience within the mind is a consistent act of self-expression and love. That love will extend far out beyond yourself into this world we all belong to. It will travel the stars and come back to you through the most unexpected paths and surprising ways. That is the deep connection and powerful impact forest bathing has on an individual and the more than natural world.
To learn more, visit the Association of Nature and Forest Therapy at www.ANFT.earth
1 M. Amos Clifford: Your Guide to Forest Bathing: Experience the Healing Power of Nature, 2018
2 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2793346/
Author’s note: Exercise attentiveness in all forest and park areas. If unfamiliar with the woods or park you plan to walk in, go with a friend or a group of people you know. Stay alert of your surroundings and familiarize yourself with all routes.