This week on Small Mercies, we explore the quiet power of connecting to nature — not for a reward, but because something in us recognises something in it. From ancient folk stories to cutting-edge research on forest bathing, we uncover how even 20 minutes among trees can lower stress, calm the mind, and restore attention. You don’t need a forest — just a willingness to notice.

Episode Notes: Forest Bathing & Nature Connection

Outdoor Forest Bathing – How to Begin

Spend20 minutes in nature with your senses wide open.

Let it be slow, sensory, and intention-free.

Top Tips:

·      Don’t go with a goal. Just go to be there.

·      Walk at half your usual pace.

·      If it’s safe, leave your phone at home. No headphones.

·      Use your senses:

·      Listen to birdsong or wind in leaves

·      Smell bark, crushed leaves, or soil

·      Touch rough bark, soft moss, or sun-warmed stone

·      Taste air on your tongue — moist, dry, rich with scent

·      Press your ear to the trunk of a tree. (In healthy trees, water and sap movement can create subtle sounds — like faint gurgling or rustling).

·      Don’t narrate or analyse. Let the mind quieten.

·      Don’t try to identify birds or plants. Just notice.

·      Sit down if you can. Let your nervous system settle.

·      Close the experience with a quiet ritual:

Leave a breath, a touch on bark, a thank you. Not for reward — just as respect.

Indoor Nature Connection – When You Can’t Get Out

You can still benefit from forest bathing principles indoors. Here’s how:

1. Interact with Houseplants

Run your fingers along a leaf’s edge
Smell the soil after watering
Rest your palm on a stem or pot and sit quietly2.Natural Light & Air

Open a windowLet fresh air or sunlight into the roomWatch the movement of trees or clouds outside
3. Watch Nature Videos
Especially slow, immersive visuals — not fast-cut documentaries.

Search for “forest bathing video,” “tree movement ASMR,” or “river slow TV”
Let your breathing match the rhythm of the visuals
4.Sensory Pause

Light a natural candle (pine, cedar, earth scents)
Play natural ambient sounds — wind, stream, birds
Close your eyes and imagine sitting in a forest clearing

5. Quiet Ritual

Offer a breath. A moment of stillness. A hand to a leaf.

Say thank you. Out loud or inwardly.

Sound and Production References:

Sound Effects: https://freesound.org 
Theme tune: https://pixabay.com

 Machine voice: https://luvvoice.com

Science & Research References:

Ulrich et al. (1991): Hospital patients with a view of trees healed faster and used less pain medication.

Park et al. (2010): Forest bathing lowers cortisol, heart rate, and blood pressure.

Bratman et al. (2015): Nature walks reduce negative rumination and calm brain regions linked to depression.
White et al. (2019): Just 2 hours in nature per week improves well-being.
Kaplan & Kaplan: Attention Restoration Theory — nature helps restore focus and reduce mental fatigue.
E.O. Wilson: Biophilia hypothesis — humans are wired to connect with nature.
Barbara Fredrickson: Nature fosters “positivity resonance” — moments of awe, calm,and connection