A Daily Nature Dose for a Healthier Life
Written by Juna Ting-Wei Chang, Forest Therapy Guide
Juna Ting-Wei Chang is a forest therapy guide and founder of Shinrin-Yoku Taiwan, specialising in evidence-based forest therapy and Shinrin-yoku. She supports individuals and organisations in slowing down and gently returning their attention to themselves and the more-than-human world through nature.
In today’s fast-paced world, we often forget to slow down, breathe, and reconnect with our roots. We find ourselves constantly hurrying to keep pace with others, driven by the fear that if we stop, we will be left behind.
However, the truth is quite the opposite: Everyone has their own season. Just like a tree, our primary task is to nourish our body, mind, and spirit so we can grow healthily and confidently in our own unique way. If you aren't sure how to begin "growing like a tree," here are three simple daily nature doses you can integrate into your routine immediately:
1. Window gazing
If you spend most of your day indoors due to work or study, you can still access the healing power of nature. Find a window with an outdoor view that inspires you. Whether you stand or sit, dedicate at least 15 minutes to this practice.
The Challenge: Put down your phone. Simply gaze through the glass. If it helps you settle in, wear your earbuds and play ambient nature sounds or soft music to enrich the experience.
2. Leaves watching
If you can step outside, find a tree and lose yourself in the movement of its canopy. Research suggests that watching leaves sway can significantly reduce stress levels. This is due to their fractal structures and the soothing effect of "komorebi," the Japanese term for sunlight filtering through the leaves of trees. This play of light and shadow naturally calms the nervous system.
3. Nature wood touching
If you don't have access to a window or a live tree, bring nature to your desk. Keep a small woodcraft or a piece of natural timber nearby. Touching wood has been shown to induce a sense of ease.
The Practice: When you feel nervous or anxious, close your eyes. Take a deep breath and let your fingers explore the texture and temperature of the wood. You can even bring it close to inhale its earthy scent. Notice the grounding shift in your energy.
"Only when we respect our own needs can we build the confidence to navigate this constantly changing world."
Cultivating awareness
These practices do more than just calm the mind, they enhance our self-awareness. When we become more attuned to our own needs, we naturally build healthier boundaries with others and the world around us. By taking your daily nature dose, you aren't just slowing down, you are gaining the clarity needed to thrive.
Conclusion
Incorporating a daily dose of nature into your routine doesn't require a lot of time or special equipment, but the benefits are profound. Whether it's gazing out the window, watching the leaves sway, or simply touching a piece of wood, these simple practices help reconnect us with the natural world, reduce stress, and promote emotional well-being. By nurturing this connection, we can cultivate a sense of calm and clarity, empowering us to navigate the challenges of our fast-paced world with greater ease and confidence.
Read more from Juna Ting-Wei Changll
Juna Ting-Wei Chang, Forest Therapy Guide
Juna Ting-Wei Chang is a forest therapy guide and founder of Shinrin-Yoku Taiwan, now part of Green Shower. She is the first Taiwanese guide certified by the Association of Nature and Forest Therapy (ANFT) and also holds the Taiwan Forest Therapist Certificate. With a background in languages, cross-cultural experience, and landscape and recreation management, Juna brings science, tradition, and lived experience together in a warm, grounded way. Her work supports individuals, organisations, and international groups in cultivating emotional resilience, presence, and sustainable wellbeing through nature-based practices.
Further exploration & scientific insights:
If you are curious about the science behind these nature doses, explore these key resources:
The Science of "Good Nature": Oxford Professor Kathy Willis explores how sensory interactions, such as touching wood to lower heart rates or observing natural patterns to restore focus, are essential for modern mental health.
Willis, K. (2024). Good Nature: The New Science of How Nature Improves Our Health. Bloomsbury Publishing.
The Vitality of "Komorebi": This study from National Taiwan University demonstrates how the specific interplay of light and shadow through tree leaves significantly improves emotional well-being and reduces physiological stress.
National Taiwan University. (2022). The effects of "Komorebi" in urban forest-lined pedestrian spaces on emotions and physiological stress.
