As guides with the Association of Nature and Forest Therapy (ANFT), we often describe forest therapy as an invitation to slow down and simply be with the natural world. The ANFT philosophy grew out of Shinrin-yoku, or forest bathing, which began in Japan in the 1980s as a way to support public health. Our role as ANFT guides is not to teach or to lead in the traditional sense, but to gently offer an open door to connection, and an opportunity to intentionally slow and deepen sensory contact. Unlike hiking or outdoor exercise, forest therapy is not about reaching a destination. It is about noticing what is around you, engaging your senses, and being open with what is.

Research supports what many people feel after these walks. Studies show that mindful time in nature can reduce stress, support immune health, lower blood pressure, and improve mood and focus. Guided sessions often make these effects more tangible by allowing participants an opportunity to pause, listen, and be present.

A typical nature and forest therapy walk lasts around 2.5-3 hours and begins with an introduction to the land, honoring the space and remembering its unique history. From there, we offer a sequence of simple invitations, such as intentionally slowing your pace, noticing the uniqueness of a tree or a bird’s call, or sitting quietly with the breeze. Occasionally, unexpected feelings or memories may surface, and the forest offers a supportive space to notice them. Every individual’s experience is different, and there is no right or wrong way to participate. We close by gathering altogether with tea, a gentle time for reflection and transition back to daily life.

For us, forest therapy is not a performance or a perfect practice. It is relational and alive. Sometimes your mind wanders, or you feel restless, and that belongs too. What matters most is the opportunity to be present, to connect, and to remember yourself as part of the more-than-human world.