‘A place to just be’ - Forest Bathing for everyone

Lucy McQuillan is a Forest Bathing Guide (Mindfulness in Nature) based in West Wales and has been guiding a wide range of groups since 2021. She has a background of 25 years working for National Parks and Wellbeing Projects in community engagement, health and wellbeing in the Inner Hebrides of Scotland, the Lake District National Park, and Exmoor National Park. 

Lucy’s final move has been to the beautiful Cardigan Bay, at Aberystwyth, her partner Dave’s childhood home. She started as an Activity Leader with Tir Coed (a charity that connects people with land and woods (tir, coed) by delivering outdoor training, learning and wellbeing programmes across Mid Wales) last year and was asked to run a forest bathing session at Y Plas Garden at Machynlleth this March. We heard about the event and decided to find out more about forest bathing from Lucy.

What being out in nature means to me

Being out in nature is my favourite place. It grounds me, reminds me of what is important in life and generally maintains my sense of wellbeing, for both my mind and physical body. Recognising the massive benefits of Forest Bathing, and loving being in nature, I decided to train as a guide with Nature and Therapy UK in 2020, gaining my diploma in 2021.

What is Forest Bathing?

Shinrin-Yoku, translated as Forest Bathing, is a practice that originated in Japan in the 1980s as part of a national health programme designed to reduce population stress levels. Shinrin-Yoku literally means ‘bathing’ all the senses whilst immersing yourself in the forest atmosphere.

What happens during a session?

During a Forest Bathing session I take you through a number of invitations between 3 minutes to 20 minutes long (simple mindfulness activities). We follow a framework - a beginning, middle and ending - that makes forest bathing 'a practice' and not a general walk in the woods (which of course is lovely too!). 

As with any practice, repetition helps to build a deeper understanding and ability to 'drop in' to your inner self and connect with nature. I intuitively shape the session to reflect the needs of the individuals in the group and the nature setting we are in. No two sessions are the same. An introductory session can be up to 90 minutes long with longer sessions being 2 to 4 hours.

What are the benefits of Forest Bathing - to you and to our natural environment?

You will experience the health and wellbeing benefits from simply 'just being' in amongst the trees and nature. Benefits of this scientifically proven practice include: reducing blood pressure; lowering stress; lowering blood-sugar levels; improving concentration and memory; lifting depression; increasing anti-cancer protein production; improving pain thresholds; improving energy levels; and boosting the immune system with an increase in the count of the body’s natural killer (NK) cells.

…………And leave us with a deep sense of calm that follows us home…..

By experiencing the ‘awe & wonder’ of being in nature this can lead us to an appreciation of the natural world, and our place within it. And this in turn leads us to have a desire to protect and nurture nature.

Machynlleth Forest Bathing 23rd March at Y Plas

5 people were booked onto this session at Y Plas Gardens, Machynlleth. Fresh April showers, interspersed with sunshine and blue sky, set the scene! My helper Carys and I wondered if the weather would put people off…. We waited at the main entrance. People can tell it’s you waiting for them and one person, two and another two soon turned up and introduced themselves. All were new to forest bathing and all were not bothered by the weather one bit and were intrigued to find out what we’d be doing.

As a guide my role is to slow you down and help you stay in the moment and to open the door to your senses. We started by walking to a start point under some trees, dodging another shower.

After a brief introduction of names, and what had brought people to the session, I started with an invitation to leave worries, tasks, ‘to do's’ at this threshold and to enter the woodland/nature space with no expectations, nothing to accomplish, to just lean into what was being offered and see what unfolds. After some simple breathing and sense awareness we went into the first invitation ‘Slow Walking’ taking time to look, touch and listen to what was around us.

After gathering together again, to share what we experienced, (to share is entirely optional) we moved into the second invitation, by the garden, of Human Camera, working in pairs. One partner led the other, whose eyes were shut, to different photo points. By having your eyes closed, when you do open them, to take your photo, the frame before you is intensified and the sense of awe and being in the moment are nurtured.

We then walked over to a woodland area near the garden, which had a completely different, hushed and atmospheric feel, of which all the participants commented on. Here we finished with a 15 minute ‘Sit Spot’ gently focussing on a chosen focus point – a leaf, a piece of moss, bark on a tree – gently bringing our minds back to this simple activity, when they inevitably wandered. The more you look the more reveals itself to you….

By experiencing the ‘awe & wonder’ of being in nature this can lead us to an appreciation of the natural world, and our place within it. And this in turn leads us to have a desire to protect and nurture nature.

Some feedback from the participants included:

“I enjoyed exploring the different ways to immerse yourself in nature and learnt some great new techniques to share with my children and for myself.”

“A great experience to share with others.”

“Lucy’s experience and calm nature and skill share were a real treat – thank you so much.”

The general feedback on the feedback forms was that everyone strongly agreed that they enjoyed spending time in nature and felt connected to nature, and left with a sense of wellbeing.

Many thanks to Lucy for telling us more about Forest Bathing. You can find out more on her website - Forest Bathing & Mindfulness and Facebook page.

If you have a positive experience of interacting with Nature in Mid Wales, please let us know in the comments section below. We love to hear from you!

Ewch allan i Fyd Natur! / Get Out and About and Active in Nature!

gan | by Hayley Sharp, Eleri Thomas, Anna Edwards & Lora Davies

Yn ein gwaith fel Swyddogion Addysg i Awdurdod Parc Cenedlaethol Bannau Brycheiniog rydym wastad wedi credu bod dysgu yn yr awyr agored yn dda ar gyfer lles ac iechyd cyffredinol. Gall bod allan ym myd natur wella eich lles, eich hyder, eich iechyd corfforol a’ch ymlacio. Mae’n amlwg ni bod yr awyr agored yn cael dylanwad positif ar les pobl ifanc. Rydym wedi gweithio yn yr awyr agored gydag ysgolion a phobl ifanc ond yn ystod Covid a’r cyfnodau clo roedd rhaid i ni ddyfeisio mathau gwahanol o weithgareddau er mwyn ymgysylltu gyda phobl ifanc mewn ffyrdd gwahanol. Rydym wedi cynllunio gweithgareddau a chynhyrchu ffilmiau byr i annog paw bi fynd allan ac ymgysylltu gyda byd natur ble bynnag maent yn byw!

In our roles as Education Officers for the Brecon Beacons National Park Authority we have always believed that learning outdoors is great for all-round health and well-being. Being outdoors in nature can improve your well-being, improve your confidence, physical health and can help you to feel more relaxed. It is obvious to us that the outdoor space and surroundings our young people are exposed to has a positive impact on them. We have always worked outdoors with schools and young people but during Covid and the lockdowns we had to devise different activities to engage with young people in different ways. We have designed activities and produced short films to encourage everyone to get outside and to engage with nature wherever they lived!

Y Gwanwyn hwn, rydym yn eich annog chi i wneud yr un fath. Gwnewch amser a threulio amser gyda’ch teulu a ffrindiau yn yr awyr agored. Mae’n rhad ac am ddim, mae’n hwyl ac yn codi calon. Does dim rhaid iddo fod yn gymhleth, er weithiau mae’n teimlo fel ymdrech i fynd allan, unwaith rydych yn symud gall wneud wahaniaeth enfawr i sut rydych yn teimlo. Gall mynd am dro, roi cyfle i chi sylwi ar newidiadau ym myd natur. Anadlwch. Edrychwch ac edrychwch eto. Rhowch gyfle i sylwi ar y pethau bach. Rhowch gyfle i fwynhau. Gadewch i’r synhwyrau sylwi ac archwilio'r hyn sydd o’ch cwmpas.

This spring, we are encouraging you to do the same. Take time out and spend time with your family and friends outdoors. It’s free, fun and uplifting. It doesn’t have to be complicated and although it can sometimes feel like an effort to get out of the door, once you are moving it can make a huge difference to how you feel. Just a short walk outside can provide opportunities to notice the natural changes that are taking place. Take a moment to breathe. Look, and look again. Allow yourself time to notice the small things. Take time to enjoy. Allow your senses to notice and explore your surroundings.

Gyda’r tymor yn newid, dyma syniadau i annog pawb i fynd allan a mwynhau:

Wrth fynd am dro, beth am chwarae “Rwy’n gweld gyda’m llygaid bac hi rhywbeth glas / gwyrdd / coch…” neu os yw’r plant yn gwybod eu synau “ Rwy’n clywed rhywbeth yn cychwyn gyda….”. Gwnewch lwybr gyda saethau allan o frigau. Beth am greu casgliadau lliw gan ddefnyddio cerdyn a phlastig gludiog neu gasgliad cibab dail wrth fynd am dro.

With the season changing, here are some ideas to encourage us all to enjoy being outside:

Out on a walk look for colours and play “I spy something blue / green / red …” or if your children know their sounds, you can play “I hear something beginning with…”. Make a trail of arrows using fallen twigs. Create a colour palette of natural materials on sticky backed card to capture your journey in colour, texture and shape or a leaf kebab.

Beth am greu cyfleoedd i ddweud straeon go iawn neu rai dychmygus- pwy neu beth allai fod yn byw yn y twll yn y wal, yn y berth, mewn coeden sydd wedi cwympo neu gae? Pa siapiau allwch chi eu gweld yn y cymylau? Ewch a thegan allan ar antur neu ddefnyddio deunyddiau naturiol i ddweud stori neu chwarae gem a dychmygu sut byddent yn siarad a beth fyddent yn ei ddweud. Mwynhewch! Os nad ydych yn gwybod sut i ddechrau, cychwynnwch gyda stori gyfarwydd a defnyddiwch yr hyn sydd o’ch cwmpas i ddweud y stori. Dewch o hyd i rywbeth ym myd natur i fod yn gastell dychmygol, maes parcio, siop, a chwarae! Er enghraifft gallech ddefnyddio dail i gyfri a chwarae siop. Mae digon o gyfleoedd i greu celf naturiol a threulio mwy o amser tu allan.

Create opportunities for real stories and imaginary ones – who or what could be living in those holes in the wall, hedgerow, fallen tree or field? What shapes can you see in the clouds? Take a toy outside for an adventure or use natural materials to tell a story or play a game and imagine what they might say and how they might speak. Have fun! If you’re not sure how to start then begin with a well-known story and use what you have around you to recreate the story. Find something in nature that can be an imaginary miniature place for the castle, car park, shop, house and play! For example, you could use leaves for counting and play shops. There is often an opportunity to create natural art and continue the time outside.

Yn llawn hwyl a sbri, lliw gydag adnoddau rhad neu am ddim, dyma syniadau a ffilmiau byr a thaflenni gweithgareddau sydd wedi eu datblygu er mwyn eich ysbrydoli. O ddod o hyd i arwyddion y gwanwyn, anifeiliaid y nos, cartrefi i drychfilod neu ‘swynion ‘hud, offerynnau cerdd a hyd yn oed rygbi, dilynwch y ddolen yma.

Full of fun, colour and with natural, inexpensive or re-used resources, here are some ideas accompanied by some short films and activity sheets developed to inspire you. From spring spotters, nocturnal animals and insect hotels to magic ‘potions’, musical instruments and even rugby, follow the link here.

Gobeithio y gwnewch chi ddod o hyd i syniadau yn y llyfryn gweithgareddau hwn a fydd yn eich helpu i ddeall pam bod Parc Cenedlaethol Bannau Brycheiniog yn ardal warchod. Bydd hyn yn eich gwneud yn llysgennad da a fydd yn gallu helpu eraill i ddeall pam y dylem edrych ar ôl yr ardal at y dyfodol. Bydd y gweithgareddau yn eich helpu i ddarganfod mwy am blanhigion arbennig ac anifeiliaid a lleoliadau Parc Cenedlaethol Bannau Brycheiniog a bydd hefyd yn helpu chi feddwl am sut gallwch chi fwynhau ac edrych ar ôl yr ardal rydych chi’n byw ynddi.

Yn y ddolen hon gallwch argraffu llyfryn gyda gweithgareddau i’w cwblhau a thystysgrif Llysgennad Ifanc y Parc Cenedlaethol.

We hope you find some ideas in this activity booklet which will help you understand more about why the Brecon Beacons National Park is a protected area. This will make you a great ambassador who can help others understand why we should look after this area for the future. The activities will help you to discover more about the special plants, animals and places in the Brecon Beacons National Park and will also help you to think about how you can enjoy and look after the area where you live.

In this link you can print out a booklet with activities to complete and a National Park Young Ambassador certificate.

Os am fwy o ysbrydoliaeth at y Gwanwyn, beth am wneud adduned i wneud newid positif at y dyfodol? Mae ein Llysgennad Ifanc o 2022 Dylan E. Matthews wedi meddwl am newidiadau y gallwn eu cymryd a fydd yn cael effaith positif ar Weithredu ar yr Hinsawdd:

A- Arbed ynni, diffoddwch e!
Dd- Ddaw dim lles o wastraffu
E- Eich cinio.
W- Wrth ymarfer corff
I- I deithio o le i le.
D- datblygwn erddi
I-I fyd natur.
O-Osgoi pwysau ar ein cyflenwad dŵr
N-Nawr safwn yn falch a rhannwn

Mae cerdd Dylan yn dweud cyfrolau, ond os hoffech chi fwy o syniadau, edrychwch ar y ddolen yma.

Needing some more inspiration to jump into Spring and pledge to make a positive change for our future? Our Youth Ambassador for 2022 Dylan E. Matthews captures some changes we can all make for positive Climate Action:

P- Power down, save energy
L- Lunches free of waste
E- Exercise, place to place
D- Develop homes for nature
G- Grow a garden
E- Ease pressure on the water
S- Stand proud and share

We think Dylan’s poem speaks volumes, but if you would like some more ideas have a look at our link here.

Gyda’r nos – diffoddwch y golau ac edrych fyny! / In the evenings - power down, look up!

Mae llygredd golau isel yn dda nid yn unig i syllu ar y sêr ond i fywyd gwyllt y nos ac i’n lles ni ein hun.

Mae lleihau llygredd golau yn cadw ein rhythm circadian (ein cloc corfforol) i weithredu’n naturiol. Pan aflonyddir ar y rhythm yma, gall achosi newidiadau meddyliol, corfforol ac ymddygiadol.

Mae bywyd gwyllt hefyd angen tywyllwch i gynnal cylched circadian, fel rydym ni. Mae niferoedd llawer o rywogaethau’r nos fel gwyfynod a draenogod yn gostwng. Mae ystlumod yn amrywio eu llwybrau er mwyn osgoi golau artiffisial, a gall hyn gael effaith ar eu gallu i hela neu osgoi ysglyfaeth. Trwy leihau ein llygredd aer gallwn helpu i ddiogelu bywyd gwyllt y nos. Mae Parc Cenedlaethol Bannau Brycheiniog yn dathlu deng mlynedd o fod yn Warchodfa Awyr Dywyll.

Beth am gael eich ysbrydoli gan anifeiliaid y nos a gwneud eich celf eich hun? Mae hefyd llawer o syniadau i ysgogi pobl ifanc am awyr y nos yma.

Low light pollution is not only good for stargazing, but also vital to nocturnal wildlife and to human wellbeing.

Reducing light pollution keeps our circadian rhythm (our body clock) functioning normally. When this rhythm is disrupted, it can cause behavioural, physical and mental changes.

Wildlife also needs darkness to maintain circadian cycles, just as humans do. Many nocturnal species, from hedgehogs to moths, are in decline. Bats will alter their routes to avoid artificial light, and this can have impacts on their ability to hunt or to avoid predators. By reducing our light pollution we can help protect our nocturnal wildlife. The Brecon Beacons National Park is celebrating ten years of being a Dark Sky Reserve.

Why not be inspired by nocturnal animals and make your own art? There are also lots of ideas to engage your youngsters with the night sky here.

Os ydych yn gallu teithio, beth am ymweld â Chanolfan Ymwelwyr y Parc Cenedlaethol, ger Libanus (LD3 8ER) - edrychwch allan am yr arwyddion ffordd. Mae llawer o gyfleusterau newydd yno yn cynnwys parc chwarae, parcio i’r anabl newydd a pod newid newydd. Mae Café, siopa a Chanolfan wybodaeth yno hefyd. Ceir digon o le i chwarae, ymlacio ac archwilio. Os ydych awydd antur mwy o faint gallwch grwydro’r comin gyda golygfeydd godidog!

Cyn bo hir bydd cadair olwyn ar gyfer pob tirwedd y gallwch ei fenthyg o’r Ganolfan Ymwelwyr.

If you can travel, why not visit the National Park Visitor Centre, near Libanus (LD3 8ER) - look out for signs to get you there. It has great new facilities. There is a new playpark, new disabled parking and a new changing pod as well as a lovely café, shop and information centre. Within the grounds there is plenty of room to play, explore and relax. If you want a bigger adventure there is also easy access to the common with even more incredible views!

There will soon be an all-terrain wheelchair to borrow, based at the Visitor Centre.

Lleoliad arall gwerth ei ymweld yw Parc Gwledig Craig-y-nos, (SA9 1GL). Wedi ei leoli ym mhen uchaf Cwm Tawe mae’n le hyfryd i archwilio gyda choed, pyllau, afon a chaeau a llawer o lwybrau llydan, gwastad addas i gadeiriau olwyn a phramiau. Dewch i weld y Gerddi Cymunedol sy’n cael ei redeg gan wirfoddolwyr- efallai y cewch syniadau newydd. Mae toiledau, café a siop a gweithdy ar y safle ac mae digwyddiadau yn cael eu cynnal yn aml. Mae ar lwybr bws T6.

Another great family friendly day out is to Craig-y-nos Country Park, (SA9 1GL). It is in the Upper Swansea Valley and is a wonderful place to explore. It has woods, meadows, ponds and rivers as well as lots of wide, level paths suitable for pushchairs and wheelchairs. Come and have a look at the volunteer run Community Garden – you might pick up some new ideas. There are toilets, a café, shop and workshops on site and there are often events taking place. It is also on the T6 bus route.

Swyddogion Addysg i Awdurdod Parc Cenedlaethol Bannau Brycheiniog 

Education Officers Brecon Beacons National Park Authority

Rydym yn cynnig ystod wych o weithgareddau i grwpiau Ysgol, gallwch dderbyn mwy o wybodaeth yma.

Ar ol tywyllwch ac oerni’r gaeaf, mae arwyddion bywyd newydd y gwanwyn yn dechrau ymddangos. Gyda’r dyddiau’n ymestyn a’r tywydd yn cynhesu beth am fynd allan ac archwilio, gan ddefnyddio’ch synhwyrau i fwynhau’r hyn sydd i’w weld, glywed a’i arogli o’ch cwmpas.

We offer a great range of activities for school groups, more information can be found here.

After the cold and dark of winter, signs of new life begin to emerge in spring. With the days getting longer and warmer why not get out and explore, using all your senses to enjoy the sights, sounds and smells of your surroundings.

Am fwy o wybodaeth am ein Gwasanaeth Addysg, cysylltwch gyda ni ar | For more information on our Education Service contact us on educationemail@beacons-npa.gov.uk