Where to try Forest Bathing in New York City

Shinrin-Yoku or “Forest Bathing” is a practice originating in Tokyo, Japan as a method of connecting with Nature for Health Benefits and Stress Relief. It has been shown to lower blood pressure, heart rate and reduce the stress hormone Cortisol. While it may seem you need to be in a lush forest to get all of the benefits, simply taking time in a nature place like an urban park to connect with your thoughts and surroundings can be equally as beneficial. And a practice that developed in a fast paced and crowded city like Tokyo is perfect for New York City. So we share with you several of the places that we frequented in the Greater New York City area to get our Nature Fix.

Part I: Forest Bathing In Manhattan

One thing we always encourage is finding small green spaces or trees near your apartment or on your commute into the office. Take time to touch trees as you pass them and generally feel grateful for what the shade and oxygen they provide. Here is our working list of just a few hidden gems for a bit of a Nature Escape. This is a work in progress, so please know there are several spaces we haven’t yet mentioned!

Hudson Yards

If you haven’t been to Hudson Yards lately there is a lovely park with fountains and varieties of coniferous trees just North of the Hudson Yards grounds. The square in the area is filled with trees and benches where you can take a break and even look out on the Hudson River. If you take your time to wander a bit, especially underneath the High Line at 10th Avenue and 30th you will find a small garden. Several of the apartments in the area have beautiful plantings. And while you are there stop by Mercado Little Spain for tapas or head into the The Shops at Hudson Yards for Ice Cream at Van Leeuwen.

Whole Foods Hudson Yards

The Whole Foods in Hudson Yards is one of the largest in the city and is a great place to stop and cool down, pick up a treat and sit on their terrace that looks out onto the Highline. With tree plantings, flowers and benches it is a perfect place to look down on the city. If you head to the eastern entrance you will find more green space, grace and a view of the Empire State Building with several restaurants to enjoy.

The High Line NYC

The High Line is one of our favorite places to combine both art, architecture and trees. Much of the High Line is dedicated to local New York Flora. You will find a variety of flowers and herbs such as mint leaves. Each season brings its own delights. The best time to go is on a weekday. Or even better, go during a rainstorm or after the snow. You will be sure to have the whole place to yourself. And if it is a Forest vibe you seek don’t miss the most southern end which has a small garden of beautiful white birch trees. When you finish head over to Chelsea Market for any combination of treats. And don’t miss the hundreds of free Art Galleries that reside right under the High Line in the Chelsea Gallery district. This park exemplifies how a green space can transform a neighborhood.

Hudson River Park

Be sure to visit the Hudson River Park that runs all the way from Battery Park City to 59th street on the West Side of Manhattan. The Battery Park portion includes pathways that wind under trees and views of the Statue of Liberty. Around 20th street you will begin to see gardens full of flowers and plenty of lawns where you can lay down on the grass and look up at the sky or enjoy sunset views of New Jersey.

Battery Park

On the most southern end of Manhattan you can explore bountiful flower gardens and enjoy watching the water as you look out on views of the Statue of Liberty. There is even a large walk way lined with large trees if you feel the need to feel a canopy above you. In the Battery Conservancy you will find a walking meditation path where you can wander concentric circles. It was created a year after 9/11 to remember the lives lost and provides a perfect location for contemplation. There are several serene bike paths through this area where you can see spring flowers while looking up at the impressive architecture nearby.

Thompson Square Park

This park is a lovely oasis among the delicious variety of foods you will find in the Lower East Side. There are plenty of large trees that you can get up close to or contemplate from a bench. You will often find Hawks in this park, so it is the perfect place to marvel at how Nature continues to thrive in the city. It also has a great dog park divided between small and large dogs and hosts one of the best pet halloween events in the country.

Washington Square Park

If it is entertainment you seek while you do a bit of Urban Forest Bathing, Washington Square is perfect for you. Set among pre war buildings and the NYU campus you can find any variety of trees to lay under and watch as they blow in the wind. And most likely you will find some sort of performance artist in the area along with a fountain where you will see many locals cooling off in during the summer. We particularly like the coniferous trees found here, which are prized in Japan due to the phytoncides they release which are shown according to research in Japan to boost killer t-cell activity.

Washington Square Village Garden

When visiting NYU, don’t forget to drop by this lovely little Japanese inspired garden designed by Hideo Sasaki. In the Spring you won’t want to miss the blossoms of the Crab Apple Trees. In any season you will find Japanese Maples and Weeping Willows. It is an unsuspecting natural oasis housed between several large buildings, but when visiting you will feel as though you have stepped into another time and place.

Elizabeth Street Garden

Elizabeth Street Garden is a one-acre community sculpture garden in the Nolita neighborhood of Manhattan, New York City, located on Elizabeth Street between Prince and Spring Streets. It is nestled among buildings and filled with sculptures and lovely benches where you can cool off from the city heat and listen to the sound of birds. It feels as if you have stepped into a European city when you visit this garden.

Union Square Park

Unions Square Park is the perfect place to pull up a seat on the stairs and people watch. It features lovely magnolia trees and often you will find the Union Square Farmer’s market where you can sample products from locally featured farms. It is especially fun to stop by in the Fall and sample varieties of apples that come from Upstate New York. Additionally, it is fun to take a peek at the dog park here and enjoy the variety of dogs you might find in New York City.

Madison Square Park

Madison Square Park is perfectly is situated at a three way intersection that looks at the historic Flat Iron building and the New York Life building with it’s impressive clock tower. You get a bit of financial district vibe sitting on the cusp of hip downtown. It is close to shopping on 5th avenue as well as fun restaurant choices. This park is known for its impressive art installations, often themed around connecting with the natural world. If you like flowers, be sure to visit in the Spring for the impressive Daffodil, Camelia and Hydrangea collections. Pick up a scoop of gelato at Eataly or stop by Shake Shack conveniently located in the park and sit back enjoying the sights and sounds of the surrounding NYC.

Bryant Park

If you need a break from the hustle of Times Square, head over to Bryant Park which is set in the middle of several high rises that reflect the blue of the sky around you. On the South Side you will find several fun restaurants and desert shops that you can stop by and then carry over the park. There is something here for every season including a holiday market and skating rink in winter and movies in the park for summer. It is backed against the New York Public Library so you can enjoy looking up at and appreciating the sheer size of this building. This is an ideal place to meet colleagues and reset when the noise of the nearby streets becomes a bit much. Don’t forget to drop in to the amazing Japanese Bookstore Kinokuniya. If you want to have a legitimate Japanese Shinrin-Yoku experience pick up some Japanese take-away on the second floor to enjoy at one of the tables in Bryant Park.

Greenacre Park

Greenacre Park is a privately owned, publicly accessible vest-pocket park located on East 51st Street between Second and Third Avenues in the Turtle Bay neighborhood of Manhattan, New York City, designed by Hideo Sasaki, former chairman of Harvard’s Dept. of Landscape Arch., in consultation with architect Harmon Goldstone. It features a surprisingly tall (25 feet) and relaxing waterfall and also features a brook for those who seek a bit of water element to drown out the surrounding city sounds. It is a perfect lunch hour spot for anyone who works in the Midtown East area. It is on the National Register of Historic places.

The Hallett Nature Sanctuary in Central Park

This nature sanctuary is well hidden right in the middle of Manhattan. You’ll find it at the southern most end of Central Park. It truly is a mini-forest in the city. Enjoy a small cliff to sit on and watch birds bathing, short paths nestled among trees and even a bit of rocky terrain. There are several outlooks onto the park and it feels as if you are nestled in a safe haven away from the hustle and bustle. It’s especially lovely to go in the Fall and see the leaves in all their colors fallen on the ground.

Thoughts About Nature & Healing on World Mental Health Day

Today is World Mental Health Day. We at Cultured Forest wish to remind you that as you heal in nature your desire to heal nature also grows. And as you find ways to heal nature, you feel empowered and healed as well.

Fully committing to your own self care gives you strength to impact the world in whatever way feels meaningful to you. When you partner with nature on your healing journey (if it soothes and inspires you) you might be surprised what gifts come your way. And soon, like us, you may find yourself falling in love with Forests and giving back.

This World Mental Health day we encourage you to find local opportunities to volunteer in nature. Perhaps planting trees or harvesting plants in community gardens. The sense of community and time spent outdoors will benefit you. And if that sounds too difficult right now, then self care is of utmost importance.

Nature Care is Self Care.

This post was written by Brooke Mellen, Founder of Cultured Forest. We love when you share, but please be sure to get permission. Copyright Cultured Forest, LLC 2023. All Rights Reserved.

Recommended Reading for Nature connection

Below is a list of books in several categories related to nature connection that Cultured Forest recommends reading in partnership with Amazon.com. Our recommendations include non-fiction to educate yourself on how to better connect to nature and fiction writing to help you find an outdoor escape. Categories include books about forest bathing, nature connection, nature science, mindfulness, hiking, nature-based fiction and trauma recovery. If there is anything you would recommend please add it to the comments.

We recommend the following books an an introduction to Shinrin-Yoku or “Forest Bathing”:

• “Forest Bathing: How Trees Can Help You Find Health And Happiness” by Qing Li

• “Shinrin Yoku: The Japanese Art of Forest Bathing” by Yoshifumi Miyazaki

• “Forest Bathing: A Start Here Guide for Beginners” by Dr. Cyndi Gilbert

• “The Joy of Forest Bathing: Reconnect With Wild Places & Rejuvenate Your Life” by Melanie Choukas-Bradley

• “The Healing Magic of Forest Bathing: Finding Calm, Creativity, and Connection in the Natural World” by Julia Plevin

The following non-fiction books discuss theories and science behind connecting with trees and nature:

• “The Nature Fix: Why Nature Makes Us Happier, Healthier, and More Creative” by Florence Williams

• Braiding Sweetgrass: Indigenous Wisdom, Scientific Knowledge and the Teachings of Plants by Robin Wall Kimmerer

• “Last Child in the Woods: Saving Our Children From Nature-Deficit Disorder” by Richard Louv

• The Eight Master Lessons of Nature: What Nature Teaches Us About Living Well in the World by Gary Ferguson

The following books discuss the practices of Mindfulness and Meditation in nature for healing:

• Conscious Nature: The Art and Science of Meditating in Nature by Josh Lane

• Mindfulness in Nature by David Harp and Nina Smiley

• Rewilding: Meditations, Practices, and Skills for Awakening in Nature by Micah Mortali

These books address body awareness and mindfulness as tools for recovering from trauma:

• Full Catastrophe Living (Revised Edition): Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness by Jon Kabat-Zinn

• The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma by Bessel van der Kolk

• Waking the Tiger: Healing Trauma by Peter Levine

Books both fiction and non-fiction in which you will become intimately more acquainted with trees:

• The Songs of Trees: Stories from Nature’s Great Connectors by David George Haskell

• “The Overstory” by Richard Powers

• “The Hidden Life of Trees: What They Feel, How They Communicate—Discoveries from A Secret World” by Peter Wohlleben

Try some adolescent adventure fiction to inspire your outdoor spirit:

• “Hatchet” by Gary Paulsen

• “Julie of the Woods” by Jean Craighead George

• “My Side of the Mountain” by Jean Craighead George

• “Island of the Blue Dolphins” by Scott O’Dell

These hiking memoirs will make you feel like you are on the trail:

• “A Walk in The Woods: Rediscovering America on the Appalachian Trail” by Bill Bryson

• “Wild: From Lost to Found on the Pacific Crest Trail” by Cheryl Strayed

Nature-Inspired Creative Activities to try at Home or in the Outdoors

Below are a few creative activities you can try whether you are indoors or outdoors to help you feel a bit more connected to and tap into the healing benefits of nature. Spending time connecting with and exploring nature is one of the best ways to tune into your creativity and intuition.

1. Write a Haiku Poem:  Take a moment to think of your favorite place in nature.  Remember how you feel there.  What’s the temperature?  Is there a breeze?  What do you smell?  What colors do you see?  What can you hear? Once you have a place in mind write three lines.  The first should be five syllables.  The second should be seven syllables. The third should be five syllables. Once done you have a Haiku! Share it with someone or on social media. Don’t forget to tag @culturedforest.

2. Draw Nature From Your Imagination: Sit down and dedicate time to drawing purely from imagination.  Remember a time you were in nature.  Think of the plants, animals, trees or people who were there with you. Without judgment of your skill, try to recreate these things from memory. 

3.  Make a Collage from Magazines: Cut out pictures of animals or nature landscapes that bring you peace, joy and inspiration for future adventures. Hang it on your wall.

4.  Pretend you are Charles Darwin or Jane Goodall: Imagine you are a scientist in an exotic location. Look for images of birds and plants online and imagine you are keeping a record of them for future generations.  Draw and/or describe them in a notebook. 

5.  Play With Nature Photography: Find Nature photos you’ve taken on your phone and post them to social media for others to enjoy.

6. Try a Little Nature-Inspired Modern Dance: Make-believe you are an animal.  Consider what animal you feel like. Move around your space as if you were that animal.  Really notice the sounds and smells. Try different animals.

7. Start a Nature Writing Journal Using Some of the Following Prompts:

·      Imagine you are a bird and you are looking down on yourself.  What might the bird say about you?  What behaviors would it observe?

·      Describe the sounds you would hear in a forest.

·      If you could be any animal what would you be and where would you live?

·      Describe how you feel when you are in one of your favorite nature spots.

·      Tell the story of your last adventure outdoors.

·      Set nature connection goals.  What can you do each day, week, month and once a year to better connect to nature.

·      Find a nature photograph online, and make up a story about what happened there.

·      Express gratitude for all the ways nature benefits you.  Write a few commitments about how you can give back to nature.

·      Find a rock.  Write about the journey it went on to get to you. Imagine where it might have travelled from and some of the things it might have seen

·      Look out your window and see the outside as if you were a child seeing the world for the first time.  How would you describe it?

Please share your ideas with us below! This information is copyrighted to Brooke Mellen. Feel free to share it, just kindly give us a mention. Thanks!

Ideas for Bringing The Outdoors Indoors for Better Nature Connection

Right now in history many of us find ourselves indoors self-quarantining to avoid spreading Covid-19. This does not mean we need to feel disconnected from nature. Below are a few ways you can bring nature into your home. As you do these activities we hope you will find a bit of calm and peace to ease anxiety and stress.

-Aromatherapy.  Aim for scents that are nostalgic and citrus to boost mood.  Scents such as Pine, Fir, Hinoki Cypress, Cedar or Eucalyptus for their phytoncides, which have been shown to boost immunity. You can drop a little into your bath, use a diffuser or dabble a bit on your wrists to really get the benefits.

-Start a rock or shell collection.  Place some on your desk where you work.

-Choose a rock to hold when you feel anxious or sad.  You can keep one in your pocket during a stressful meeting or sleep holding the rock.  Hold the rock over any part of your body that holds tension and imagine the rock holding that for you.

-Hang photos or paintings of nature/forests.  Look at some of ours for inspiration.

-Get creative with nature: paint, write, poetry or play music. See our creative activity blogpost for a few ideas to get you started.

-Create an outdoors-inspired playlist.  Here is our nature and hiking playlist on Spotify to inspire you: Cultured Forest Nature Lovers Playlist.

-Experiment with nature meditations (use an app like Insight Timer if needed).

-Grow an Herb Garden.

-Surround yourself with plants.

-Get more nature in your feed. Start by following us on Facebook and Instagram @culturedforest!

Please share your ideas in the comments below. This content is copyrighted to Brooke Mellen. Feel free to share it and kindly give us credit when you do.

Shinrin-Yoku: The Japanese Art of Forest Bathing in Harriman State Park

Shinrin-Yoku is a Japanese practice that was developed in the 1980’s as a means to get overburdened workers into the outdoors.  It translates as “Forest Bathing” or taking in the outdoor atmosphere.  Since that time studies have been conducted showing the many health benefits of spending time in nature including lowered blood pressure, increased immunity and decreased levels of the stress hormone cortisol.  I recently learned about this practice and have since been incorporating it into my hiking adventures. 

 I recently hiked to Pine Meadow Lake at Harriman State Park on a solo trek to do Forest Bathing. I am training to be a Forest Therapy Guide and in my studies have learned that the Japanese version of Shinrin-Yoku basically encompasses a childlike appreciation of the forest while opening the five senses and expressing gratitude.  The American version takes it a step further by incorporating Mindfulness activities, which have also been shown to reduce stress.  So I ventured out to Harriman and channeled my inner child and desire to heal.  It differs from hiking in that you focus on BEING in nature rather than trekking through it.  It takes patience and imagination. 

 Each session begins with setting an intention, similar to a yoga class.  On this particular day I toyed with a few ideas and settled on wanting to open my heart.  So I embarked on my favorite trail that had finally thawed out after winter.  First I paid attention to sound and heard the stream and the sound of trees creaking in the wind and the sound of my feet hitting the dirt.  I noted the different shades of green in the moss on the rocks and expressed gratitude for spring.  

I spotted a fallen tree that once stood mighty and placed my hands on it to commiserate after the rough winter, but also imagined the haven it would become for new life in the forest.  If along the path I needed to grab hold of a tree for balance I did so and expressed gratitude out loud for the support.  While contemplating opening my heart, if a particular difficult memory or emotion surfaced I would find a solid tree or rock and lean on it and imagine those emotions transferring over for safe keeping.  I see these not as literal actions, but symbolic gestures.  Either way I do feel relief in doing this as if these objects, which have withstood the elements could bear the burden.   

 Another element of Shinrin-Yoku is finding a sit spot.  I took advantage of sitting on a rock near a stream and eating lunch.  Here I practiced a Yoga Nidra meditation where you scan your body using your mind.  This is a particularly good exercise for connecting with the body and living in the moment.  I paid attention to the connection between my body and the rock on which I sat and the sound of the stream.  I felt gratitude for the food I ate and slowed down to actually taste it.

 Finally I reached my favorite spot on the trail where the stream turns almost into a waterfall.  Here is one of the biggest stones on the trail, and I always stop to lean on this rock.  This time I discovered a rock underneath the point where this boulder leaned against another that was perfect to lie on.  I crawled inside and imagined the strength of these rocks and meditated focusing only on the in and out of my breath.  With the sound of the stream in the background all my worries seemed to fade.  When I stood up and walked to the stream I discovered another fallen tree and that it had fallen in such a way that I could hang on it and let my legs dangle like they would when I was a kid.

 In Japan, Shinrin-Yoku sessions end with a tea ceremony.  A guide would also take your blood pressure at the beginning and end and you could consult with a Dr. in the forest.  A session can be anywhere from 2 to 4 hours but they don’t recommend more than that.  It is also suggested that you walk no more than ¼ a mile.  For most adventure lovers this could seem almost impossible.  I have learned to slow down and notice the details and live in the moment.  This practice has rolled over into my daily life as I express gratitude for the small pleasures of life.