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It’s easy to get lost in the daily grind of deadlines, endless emails, and problem-solving. For women in STEM*, where structure and measurable outcomes guide much of our day, finding a moment to pause and breathe can feel impossible. That’s where forest bathing comes in.

Forest bathing, rooted in the Japanese practice of Shinrin-yoku, is not about hiking or reaching a destination. It’s about being still, engaging your senses, and letting the natural world gently pull you back into the present moment. If this kind of gentle pause feels like something you're craving, The Creative Shift is my weekly newsletter filled with small, sensory-based practices to help you slow down and reconnect. You can sign up here to receive it.

Whether you’re taking a short break during a busy workday or spending an afternoon in a local park, this practice offers a way to slow down and reconnect. Let’s explore what forest bathing is, how it works, and how you can bring its benefits into your daily life.

*Science, Technology, Engineering, and Math

What is Forest Bathing?

Forest bathing translates to “taking in the forest atmosphere.” It’s not about fitness or checking off steps on a trail. Instead, it’s about slowing down and noticing, really noticing, the world around you.

Key principles of forest bathing:

• Prioritize presence over productivity.
• Use your senses as guides.
• Observe without judgment.

Reflection Question: When was the last time you paused to truly notice your natural surroundings?

The Difference Between Hiking and Forest Bathing

Hiking often focuses on a goal, such as reaching a summit or completing a trail. Forest bathing, on the other hand, has no destination.

It’s about the experience itself.

Key differences:

• Hiking: Goal-focused, often brisk, and driven by progress.
• Forest Bathing: Presence-focused, slow, and guided by sensory observation.

Practical Tip: The next time you’re outside, pause for a moment. Pick one sensory detail to focus on, such as the texture of a leaf, the sound of nearby birds, or the way sunlight filters through the trees.

The Power of Sensory Immersion

Your senses are your gateway to the forest experience. Each sound, scent, and texture becomes a bridge pulling you back into the moment.

Ways to engage your senses during forest bathing:

• Sight: Notice the different shades of green, the way light plays on leaves, or the intricate patterns of tree bark.
• Sound: Tune into birdsong, rustling leaves, or the distant sound of running water.
• Touch: Run your fingers over rough bark, soft moss, or cool soil.
• Smell: Inhale deeply and notice the earthy scent of damp leaves or pine needles.

Reflection Question: Which sense do you rely on most outdoors? What happens when you focus on a different one?

The Emotional Impact of Being Present in Nature

Nature has a remarkable ability to soothe the nervous system. Studies show that spending intentional time in natural spaces can lower cortisol levels, reduce anxiety, and improve mood.

Emotional benefits of nature immersion:

• A sense of calm and stillness.
• Reduced mental fatigue.
• Greater emotional clarity.

Practical Tip: The next time you’re in nature, spend five minutes in silence. Notice how your body and mind respond.

Creative Activity: Sensory Observation Map

Objective: Use creative expression to capture your sensory experience in nature.

Materials Needed:

• Blank paper or journal.
• Colored markers, pencils, or pens.

Instructions:

1. Find a quiet spot outdoors.
2. Take three deep breaths to settle yourself.
3. Spend a few moments focusing on each sense: sight, sound, touch, and smell.
4. On your paper, create a sensory map to represent what you noticed. Use shapes, lines, or words.
5. Take a moment to observe your map and reflect on the experience.

Reflection Prompt: Which sensory detail stood out the most? How did focusing on your senses shift your awareness?

If you'd like a few more moments like this in your week, the 5-Day Creative Reset Challenge is a free way to explore creative and sensory-based activities. Each one is designed to gently restore your focus and calm. Join the challenge here.

Bringing Forest Bathing Into Your Routine

You don’t need a forest or hours of free time to benefit from this practice. Small, intentional moments can bring the same sense of calm and clarity.

Simple ways to practice forest bathing:

• Take a slow walk in a nearby park or green space.
• Pause for a few minutes to notice the sky, a tree, or a flower.
• Sit quietly outdoors and focus on your breath.

Practical Tip: Block out 10 minutes on your calendar each week for a nature pause, even if it’s in your backyard or near a window with a view.

Reflection and Integration

The benefits of forest bathing come not from grand gestures, but from simple, repeated moments of presence.

Reflection Questions:

• What did I notice during today’s time in nature?
• How did my body feel before and after the experience?
• What small moments stood out the most?

Practical Tip: Keep a small nature journal and jot down one observation after each session.

Nature as a Space for Presence

Forest bathing is not about escaping your responsibilities. It’s about returning to a quieter, more connected version of yourself. Whether you’re deep in the woods, walking through a local park, or simply sitting on your porch, the essence of forest bathing is presence.

Nature is always there, steady, welcoming, and ready to offer you space to pause and reconnect.

Your Next Step

If this inspired you, I invite you to subscribe to my newsletter, The Creative Shift. Each week, you’ll receive thoughtful insights, creative prompts, and practical tips to bring calm and connection into your routine.

Let’s explore ways to slow down and find joy in the little moments together.

CREATIVE SHIFT