Transformative Forest Bathing: Journaling Prompts for Deeper Nature Connection

Rebecca Williams|Wellness|August 27, 2025

Photo by Aaron Burden on Unsplash

Introduction: The Power of Forest Bathing and Journaling

Forest bathing, also known as
Shinrin-yoku
, is a mindful practice that invites you to immerse yourself in the sights, sounds, and sensations of the forest. Combining forest bathing with journaling can dramatically enhance your sense of presence, emotional wellbeing, and long-term connection to nature. This article offers practical, actionable prompts and comprehensive guidance to help you establish or deepen your forest bathing journaling practice, even if your time outdoors is limited.

Why Journal After Forest Bathing?

Journaling after forest bathing is not just about recording what you saw. It is a way to extend the positive effects of your time in nature, helping you relive the feelings of calm, curiosity, and joy experienced during your walk. A forest bathing journal allows you to:

Reflect on sensory experiences and emotional shifts
Notice patterns in your responses to different environments
Express creativity through writing, drawing, or collage
Explore gratitude and mindfulness through observation and reflection

Research and practice suggest that journaling can also help you process stress and cultivate resilience, making it a valuable complement to forest bathing [1] [2] .

Getting Started: Setting Up Your Forest Bathing Journal

To begin, choose a notebook or sketchbook that feels inviting to you. Some people prefer lined pages for writing, while others enjoy blank pages for sketching, painting, or adding natural materials. Consider dedicating this journal exclusively to your nature experiences, so you can track your growth and insights over time.

Here are practical steps to set up your journal:

Choose your format: Lined, unlined, or mixed-media journals can all work well.
Gather supplies: Bring pens, colored pencils, or watercolors if you want to illustrate your entries or add creative touches.
Carry it with you: Bring your journal to the forest or take a few minutes to write shortly after you return home, when impressions are still fresh.
Personalize your approach: There is no right or wrong way to journal. Use prompts as starting points and allow your thoughts to flow naturally [1] .

Forest Bathing Journaling Prompts

Prompts can help you access deeper layers of awareness and encourage you to notice subtle details. Below are proven journaling prompts to try during or after your forest bathing practice:

What things did you see that brought you joy or peace? Reflect on the colors, shapes, and patterns that stood out to you, and how they influenced your mood.
What sounds did you hear that you loved? Describe natural symphonies, such as rustling leaves, distant birdcalls, or the sound of your own breath [1] .
How did the forest feel? What sensations did you notice in your body? Pay attention to physical sensations, such as warmth, coolness, or the feeling of bark under your fingers.
Which scents, if any, stood out to you? Describe the aroma of pine needles, damp earth, or wildflowers.
What did you discover when you looked up? Down? Closely? Explore different perspectives by observing the treetops, forest floor, or intricate details of leaves and insects [3] .
How did the forest change your state of mind or emotions? Document any shifts, such as feeling more relaxed, energized, or connected.
What are you grateful for from this experience? Practicing gratitude can deepen your sense of appreciation and wellbeing [2] .
Did you notice anything unexpected? Perhaps a fleeting animal, a pattern of light, or a surprising thought emerged.

Use these prompts as starting points and let your reflections evolve organically. You may also wish to add sketches, poems, or pressed leaves to supplement your written entries [5] .

Creative Approaches to Forest Bathing Journaling

Forest bathing journals are highly personal, and creativity can play a central role. Here are some alternative approaches to enrich your practice:

Sketching and Drawing: Illustrate interesting plants, trees, or landscapes. Even simple doodles can evoke memories of your time in nature.
Writing Haiku or Short Poems: Capture the essence of your experience with a few well-chosen words, focusing on imagery and emotion.
Collage and Mixed Media: Incorporate natural materials, ticket stubs, or photographs. Use glue or tape to affix small items that remind you of your forest walk.
Mindful Mapping: Draw a simple map of your walk, noting significant trees, rocks, or paths. Add comments about what you felt at each spot [2] .

Some people find that returning to the same spot (a “sit spot”) for regular journaling deepens their connection and provides a sense of continuity [3] . Over time, you can observe subtle changes in the environment and your own responses.

Practical Steps for Incorporating Forest Bathing Journaling

To integrate forest bathing journaling into your routine, try the following step-by-step process:

Set an Intention: Before you enter the forest, set a simple intention, such as “I want to notice small details” or “I want to feel calmer.” This helps focus your attention and makes journaling afterward more meaningful [2] .
Engage Your Senses: During your walk, pause frequently to observe with all your senses. Sight, sound, touch, smell, and even taste (when safe) offer rich material for your journal.
Jot Down Notes: Make brief notes or sketches as you go, or take a few minutes after your walk to write more fully. Don’t worry about grammar or spelling-focus on capturing your impressions.
Reflect and Expand: After returning home, revisit your notes and expand on them. Ask yourself deeper questions or explore how the experience relates to events in your life.
Make it a Habit: Consistency is key. Try journaling after each forest bathing session, even if only for a few minutes. Over time, your entries will become a powerful record of your growth.

Challenges such as busy schedules, inclement weather, or limited access to forests can be addressed by adapting your practice. Indoor nature connection-such as sitting by a window, tending to houseplants, or listening to nature sounds-can also serve as inspiration for journaling [1] .

Examples and Real-World Applications

Many practitioners share that forest bathing journaling has helped them process anxiety, manage stress, and develop a richer appreciation for the natural world [4] . For example, one individual recovering from postpartum anxiety found that regular journaling after mindful walks in the woods provided a sense of clarity and calm that complemented other wellness strategies.

Educators and families have also used journaling prompts to inspire children to pay closer attention to nature during outdoor play or field trips. Writing, drawing, and sharing observations encourages curiosity and builds lifelong habits of mindfulness and environmental stewardship [5] .

Accessing Further Resources and Support

If you are looking for more structured guidance, nature organizations, botanical gardens, and wellness centers often offer forest bathing experiences and journaling workshops. For example, you can find invitations and prompts at the Chicago Botanic Garden or explore immersion programs through established nature therapy platforms. When searching online, use terms like “forest bathing prompts,” “nature journaling,” or “mindful nature connection.”

For ongoing inspiration, consider following nature centers or environmental groups on social media, where weekly prompts and community sharing are common [5] . If you prefer self-guided approaches, many books and online courses are available. Always ensure any resource you use is from an established, reputable organization.

Alternative and Supplemental Approaches

If you cannot access a forest regularly, remember that the principles of forest bathing and nature journaling can be adapted to any green space, including gardens, parks, or even your own backyard. Some individuals find value in:

Practicing gratitude walks in urban environments
Writing about houseplants or window views
Drawing or photographing seasonal changes in neighborhood trees

These alternatives offer many of the same mindfulness and wellbeing benefits and can be just as meaningful when approached with intention and openness [2] .

Conclusion: Cultivating a Lasting Connection

Combining forest bathing with journaling creates a powerful synergy, helping you slow down, notice more, and build resilience for life’s challenges. With the prompts, guidance, and strategies provided here, you can begin or deepen your practice today-no matter your schedule or setting. The journey is highly personal and evolves over time, so allow your journal to reflect your unique relationship with the natural world.