BeWELL recently talked with Outreach and Instruction Librarian Kristen Mastel about a class she is leading called "Introduction to Forest Bathing (Shinrin-Yoku)."
BeWELL: Can you introduce yourself to our BeWell readers by sharing your name and what you do here at the U?
Mastel: Hello all, I am Kristen Mastel and I am an outreach and instruction librarian based out of Magrath Library on the St. Paul campus.
BeWELL: You’re leading a class called ‘Introduction to Forest Bathing (Shinrin-Yoku).’ What is Forest Bathing?
Mastel: Forest bathing originated in Japan in the 1980s as a way to combat workplace stress. The practice involves a series of activities in nature designed in a sequence to deepen your observations, strengthen your relationship with nature and others, and gain the health and wellness benefits of spending time in nature. A typical forest bathing walk can be anywhere from 2-4 hours. However, since I am working with busy students on campus I am offering mini introductions from 45 minutes to 1.5 hours on all three banks of campus. Over the 1.5 hours we might do 3-4 activities that are individually focused and then we share in a circle. These activities help you focus on the present moment through conscious and contemplative invitations to paying attention to the senses. It is amazing to see how ten people can be in the same space but experience it completely differently. We close the experience with a little tea ceremony of gratitude back to nature.
BeWELL: How did you get introduced to forest bathing? Have you noticed any changes to your wellbeing through this practice?
Mastel: My first experience was while I was in Japan 8 years ago studying for a summer to complete my Master of Liberal Studies program at the UMN, where I studied Como Park’s Japanese garden. I was touched by the experience, and while self-study is great, this past year I became trained through Forest Therapy Hub. This has allowed me to grow my relationship with nature from my front yard garden, to the biodiversity in my little park down the street from my house. Prioritizing my daily walks and time sitting in nature has been crucial during these past few years for my mental and physical wellbeing with the stressors of the pandemic, work, and life.
BeWELL: Can you describe what taking the in-person class is like?
Mastel: A forest bathing experience helps you reconnect with yourself by reconnecting with nature. You are invited to slow down and experience nature through a series of activities and through using your senses and observation skills you can relax and gain the health and wellness benefits of being in nature. A guide will offer activities to hone your observation skills that lead you through sensory awareness, and deepen your connection with the space and place and nature. It provides you with an opportunity to slow down and really pay attention to the world around you. For example, we might take 15 minutes to slow way down and walk maybe 30 feet and notice movement around us when we are barely moving ourselves.
BeWELL: How can people incorporate forest bathing practices into their daily lives without taking your class? What can someone do with 10-20 minutes?
Mastel: One activity that you can do anywhere is to pay attention to your senses. Sit outside or even on a walk, bring your attention to the 5 senses. What does an object feel like? What do you see? What can you smell? Take a slow breath in through your mouth and what can you taste? What different sounds can you hear close up and far away? I recorded a sample forest bathing walk activity you are invited to listen to.
Some research is showing the repetitive patterns in our modern buildings and design can induce headaches, but our eyes rest when they see natural scenery and shapes. In our modern world of studying and lots of time on devices all of our work uses close-up vision. Let’s practice the 20-20-20 rule (which works perfectly with my favorite time management technique, Pomodoro). After 20 minutes, let’s take a brief 20 second break and look at nature that is 20 feet away from us. This could be a tree or the sky outside the window or a potted plant across the room. Better yet, take a stretch break outside, even for a few minutes!
Kristen Mastel
