The experience is guided through invitations: open-ended tasks with flexibility for interpretation. The first 2 invitations help the participants slow down, get into a more relaxed state and reawaken their bodily senses.

They are followed by 2-3 invitations that change each walk depending on the location, weather, group size, and the guide's own connection to the specific location. The invitations are based on sensory exploration, playfulness and connecting to nature, self and each other.

There are various types of invitations: dynamic (in movement) vs static ones, individual vs in pairs, playful vs more contemplative..

Here's an example of an invitation to give you a feel of it:

This invitation is called Nature's cinema. Take a look around and find a place that seems inviting to take a seat in this Nature's cinema. Once you get comfortable in your seat, you might notice that this cinema has a 360-degree screen and an immersive sound system. The movie will start whenever you are ready and will last for about 20 minutes when I will call you back to the sharing circle.

In between invitations, a sharing circle is held where the participants can share their experiences. This can be done in any way: by showing a gesture, speaking in any language, singing or simply holding a moment of silence.

The last part is integration: a forest tea ceremony with some snacks, conversations and rest.

• Blood pressure regulates

• Regaining of cognitive clarity

• Due to increase in oxytocin, one might develop a sense of empathy and hope (+gratitude, selflessness and wonder)

• Decrease in cortisol (stress hormone) levels

• Decrease in sympathetic nerve activity and increase in parasympathetic system

• Decreased heart rate

• Stresses are relieved

• Gaining a different level of noticing

• Focus starts to grow

• 'Natural Killer' or NK cells are generated that help us treating infections and diseases

• Reduced incidence or severity of depression, anxiety and other mood disorders

• Improved recovery

• And so many more!

Sources:

F. Williams, 2017: 'The nature fix'

P. Bern, 2019: Waldleistungen. Grundlagen, Konzept und Beispiele der Inwertsetzung. Interner Projektbericht

A. Clifford, 2021: 'Your guide to Forest Bathing'; Margaret Hansen's survey

In an individual experience:

- all attention is on you, it can even be specifically tailored for you

- it tends to be shorter because fewer people will be sharing

- you are unbothered by other participants audibly and visually

- there is more flexibility to change location/ pace/ length of the experience, etc.

In a group setting you:

- get the chance to share and interact with others

- hear other interesting perspectives that can enrich your own experience

- can potentially create some friendships

- save some money as it usually is a little cheaper than an individual one

• Dress comfortably and appropriately for the weather

• Bring extra layers if it's chilly/ a cap if it's sunny

• Wear comfy shoes

• Bring some water or tea for yourself

• Eat something before so you don't go hungry

• Switch your phone to silence or airplane mode

Typically the guide will warn you if there's anything to be cautious of but feel free to ask any questions to the guide in advance!

It can be challenging to fully immerse in the experience if you're feeling cold, hungry, or uncomfortable in any other way so make sure to prepare.

No, it is not a wild hike where survival skills will be necessary. The guided experience is a walk of a relatively short distance, typically with no challenging terrain.

The ANFT Nature and Forest therapy guides during their training gain knowledge of the local bio-region, including possible hazards and it is a requirement to acquire certification from Wilderness First Aid training. Therefore, the guide is trained to ensure safety during the experience.

Kind of, but not really. Let me explain.

Yes because:

• you will be guided through the experience by a guide (some invitations are guided from start to end)

• you will slow down physically and mentally, and do internal observations

• the goal to some extent is to become present and ideally, reach those alpha brain waves that are usually associated with meditation (but this is not a prescription or something that the guide will be expecting from you!)

No because:

• it is very much a self-directed experience (some invitations are completely individual)

• it includes both, exploring within and also communicating

• in its essence, it is not really a mindfulness practice but rather a bodyfullness one (more somatic than cognitive focus)

Nature Therapy gently guides the participant into a relaxed state. That's why this practice can be beneficial to both experienced mediators and those who are just beginning to explore the realm of meditation and consciousness.

No, in theory, it can be done pretty much anywhere - as long as you feel comfortable with the surroundings and are able to relax. While there are certainly more benefits to doing Nature therapy in a natural area rather than in a busy city park, it is still valuable to practice no matter of the location. It just might take more patience and dedication in areas with distractions.

I usually guide in natural areas that have limited noise pollution and, ideally, we can stay unbothered by other people. It can also be done in the comfort of your home with the assistance of some potted plants.

There are slightly different schools of thought and the sequence of the experience might differ a little, however, Nature therapy, Forest therapy/ bathing are all derived from Shinrin-Yoku which is the 'original' practice coming from Japan.

In their essence they are indeed the same - it's a gentle, guided experience, which focuses on the bodily senses.

ANFT's (Association of Nature and Forest therapy) approach to Nature therapy entails that the Forest is the therapist and the guide helps maintaining and strengthening the participants bond to it, as well as holds space. The experience will, of course, also differ depending on the guide.

I have chosen to use the name 'Nature therapy' because the guided experiences are not limited to forests. I want to emphasise the importance of deepening the bond to nature as a whole as well as saturate the various benefits.