ANTIDOTE: SHINRIN-YOKU

MAYBE THIS IS THE FIRST TIME YOU’VE HEARD OF IT.

As someone who grew up immersed in nature and deeply loves it, I unknowingly practiced this method in my life. However, when I read Shinrin-Yoku, co-authored by Hector Garcia and Francesc Miralles, my perspective and awareness expanded.

I want to share this concept, translated into Turkish as "forest bathing," with you as a nature lover.

Shinrin-Yoku is a principle that can be summarized as returning to nature for mental well-being. Looking at its history, it was officially introduced in Japan in the 1980s as a wellness activity, promoted by the Ministry of Forestry. It means "bathing in the atmosphere of the forest" or "experiencing the forest through our senses." The Japanese government encourages and supports spending at least one hour a week in a forest or natural setting to relieve stress and maintain a healthy state of mind.

Perhaps Shinrin-Yoku emerged in Japan as an antidote to the overwhelming technological advancements and the solitude that comes with crowded urban life—who knows?

Inspired by Shinto and Buddhist traditions, this therapy method, which has proven benefits as a preventive medicine practice, has spread to various cultures such as Spain and India as forest therapy. It is a powerful meditation that helps relax the mind and reduce stress. Studies suggest it positively impacts the brain, eyes, heart, digestive system, immune system, and nervous system, potentially even extending lifespan.

Let me also mention that there are 44 specially designated Shinrin-Yoku forests worldwide. In countries that value and apply forest therapy, research and statistics indicate that it helps reduce stress, anger, and depressive moods.

I believe that by escaping our so-called "modern" world of concrete jungles and surrendering to nature, we can heal ourselves in every way. Especially in a country like ours, where the agenda constantly changes, and we are exposed to artificial distractions, it is nearly impossible not to be affected negatively.

So, let me prescribe you a forest bathing session: twice a week, two hours per session.

Almost everyone enjoys spending time in nature, taking walks.

But have you ever hugged a tree? Have you greeted it or sung to it? I have—and I can say it was truly healing for my soul.

What is forest bathing, and how is it practiced?

The most effective way is to be in a natural forest, away from the noise of the city. However, if that’s not possible, a park with trees or even a garden can work.

• Leave behind all technological devices, including your phone.

• Start walking through the forest without a specific goal—just let yourself flow.

• Pause from time to time, sit down, or even lie on the ground.

• Walk barefoot to release negative energy.

• Take your time, don’t rush—choose different paths and follow where they lead.

• Engage all five senses—listen, see, touch, smell, and even taste nature.

Try to hear the deep, hidden sounds of the forest, and feel that you are part of its life.

Forget about your worries, your daily concerns—just be present in the moment.

Close your eyes and open your awareness. Smell the scents, listen to the sounds, observe the colors, and rediscover nature’s details.

Feel the crunch of leaves and the soil beneath your feet. Let your mind slow down to the rhythm of birdsong.

You can also combine forest bathing with breathwork, walking, running, or simple exercises.

Now, it’s time to connect with nature.

Look at the different types of trees, touch them, and immerse yourself in the serenity of green.

Have you ever hugged a tree? If not, now is the time!

Walk toward a tree, notice the grass and pinecones beneath your feet, and take in your surroundings. Look up—the trees connect the sky, earth, and underground. Think about their grandeur.

As you embrace the forest, you’ll start to feel like you truly belong there, like you are part of it.

The more trees you hug, the better you will feel—believe me.Touch their leaves, their bark.

Say hello to the tree.

And imagine it responding.

Press your cheek against it, feel its silent vibration.

Absorb its positive energy.

When you’re ready, express your gratitude and say goodbye.

This two-hour journey is, in a way, an inner journey as well. It will do you a world of good—trust me.

You can also complete your therapy by greeting and connecting with other trees.

The emotional intensity of this experience can be profound. You might find yourself understanding nature’s balance and cycle—seeing life and death coexisting in a dry branch or a single fruit—and it may even bring you to tears.

Give yourself the time to try this therapy.

You can do it alone or share the experience with a group of friends.

While researching, I discovered that forest therapy walks are being organized in our country, which made me very happy.

To benefit from nature’s healing power, we must restore and strengthen our lost connection with it. I believe forest bathing will heal both our body and soul and serve as an antidote to the toxic influences of modern life, helping us breathe again.

Let’s take care of nature so that we don’t lose the opportunity to surrender to its healing embrace.

Artificial intelligence, artificial worlds, lies, and deception...

Yet in nature, everything is as it is—natural and inspiring.

Free from arrogance, free from ego.

Don’t you think so?

With love,

Seher BAKIM