We ought to take outdoor walks, to refresh and raise our spirits by deep breathing in the open air.
Lucius Annaeus Seneca
There has been a lot written about shinrin-yoku a Japanese term meaning “taking in the forest atmosphere” or “forest bathing.” In Australia we’d probably call it “bush bathing.’
The idea is to take a slow walk through the forest, bush or any natural area stopping to admire anything that takes your fancy. This could be a leaf, tree, flower or rock. It doesn’t have to be a long walk, 15 or 20 minutes is often enough to benefit from the calming and restorative effects a walk in the bush can bring.
There are many reasons why a walk in the bush or forest can be beneficial for your health but the main reason given by researchers is that many trees give off compounds that support our immune system. Although this fact wasn’t known at the time, there were doctors in the past that set up sanatoriums in European pine forests to treat tuberculosis with great success.
Another reason to try shinrin-yoku is its stress relieving benefits that include lowering blood pressure, lower cortisol levels, headache relief, improved sleep, greater creativity, improved mood and increased energy. Simply breathing in deeply during your walk can help you experience these benefits.
You don’t need to find a long bush track to experience these effects. You could get the same benefits in a small park by sitting under a tree and taking the time to admire its leaves, flowers or bark while inhaling deeply. On one of my walks to the next suburb there is a small grove of eucalypts that I could walk through in 2 minutes or less but I take the time to slow down and admire the way each is different. It only takes a few minutes but is very uplifting. I’m also very lucky to have a bush track and river minutes from where I live.
As shinrin-yoku is at its core taking the time to admire nature and slow down you could also spend time in your garden admiring the trees, flowers, herbs or whatever else you maybe growing there. Taking this time to slow down helps to relieve your stress and the symptoms that accompany it.
But what if you don’t live near any nature and don’t have a garden you can retreat to? Essential oils can come to your aid. You can bring the scents of the bush or forest into your home and enjoy the benefits these little power houses bring.
Choose 2 or 3 essential oils from those below and place 6-8 drops in total in a diffuser to bring the bush or forest to you. You can also add them to a personal inhaler that you can take with you whereever you go. In addition to the benefits above these oils are very beneficial for the respiratory system.
Buddha wood – Eremophila mitchellii – uplifting, muscular aches and pains
Cajeput – Melaleuca cajeputi – lethargy, focus, respiratory issues
Cedarwood – Cedrus atlantica – grounding, courage, respiratory issues
Cypress – Cupressus sempervirens – emotional and physical transition, respiratory issues
Eucalyptus – Eucalyptus radiata – hemmed in, overwhelm, respiratory issues
Eucalyptus Staigeriana – Eucalyptus staigeriana – uplifting, anxiety, respiratory issues
Fragonia – Agonis fragrans – anxiety, stress, focus, muscular aches and pains, respiratory issues
Juniper – Juniperus communis – cleansing, worry, arthritis, mental fatigue
Kunzea – Kunzea ambigua – nervous tension, emotional and physical pain, muscular aches
Lemon Myrtle – Backhousia citriodora – stress, focus, uplifting, respiratory issues
Lemon scented tea tree – Leptospermum petersonii – concentration, air purifier, respiratory issues
Niaouli – Melaleuca quinquenervia – stress, mental fatigue, respiratory issues, muscular aches and pains
Pine – Pinus sylvestris – self-worth, self-confidence, respiratory issues
Australian Sandalwood – Santalum spicatum – contemplation, stress, respiratory issues
Silver Fir – Abies alba – clarity, anxiety, stress, respiratory issues
Spruce – Picea mariana – mental fatigue, clarity, centring, burnout, respiratory issues
Tea Tree – Melaleuca alternifolia – tolerance, positive outlook, respiratory issues
Source:
Battaglia S, The Complete Guide To Aromatherapy. Third Edition, Vol.1The Perfect Potion, Australia (2018)
Agarwood also known as Oud is very expensive whether as incense, wood, chips or essential oil. She has been burned as incense for centuries by many religious groups including Buddhists, Christians, Hindus and Muslims during prayer and meditation to help people achieve a higher level of consciousness, euphoria, calm and a deep inner peace. She was also used in Ancient Egypt to embalm bodies during the mummification process.
Today frankincense incense is used during ceremonies in Christian, Islamic and other faiths to purify, venerate, bless and sanctify those participating in the mass or ceremony. As in times past frankincense incense is seen as a symbol carrying the prayers and hopes of the people to God – a link between heaven and earth.
Many people may not think of juniper as a sacred oil but she has been used in religious and spiritual ceremonies for hundreds of years because of her cleansing and protective properties.
Palo Santo means holy or sacred wood and was used by the Incas and Shamans to purify and cleanse the spirit from negative or stagnant energies to ensure good luck. South Americans smudge their homes to remove any negative energy.
Sandalwood has been used for religious purposes by many different religions around the world. In India the Hindus add sticks of sandalwood to the funeral pyre to help carry the soul into the afterlife. Muslims have a similar belief and anoint their dead with sandalwood and burn censors containing sandalwood and other ingredients at their feet to carry the soul up to heaven. Ancient Egyptians also imported the wood for use in embalming and ritual burning to venerate their gods.
The perfectionist fears what others may think of them if they don’t get it right and expends a lot of energy trying to be perfect. In some cases they may not even know the person or people they are trying to impress. For example they may have to dress perfectly, have not a hair out of place and make up just so before they can run out the door for a quick trip to the shops.
The perfectionist is always judging themselves as not being good enough and may have high standards for themselves and for others. Standards that are impossible for themselves and others to live up to. They then feel let down by others and themselves when those standards are not met. They may become angry, frustrated, critical and blame others and perhaps feel depressed and guilty that they can’t live up to these self-imposed impossible standards. They may lash out at others and then feel guilty. Their moods may drive others away leaving them feeling alone and perhaps abandoned.
You may push yourself and try to over achieve in your quest for perfection ignoring your own needs and those of your family and friends. You focus on what’s wrong and the negative aspects rather than what’s right. You spend time on perfecting a project at the expense of your relationship with your family, friends and your health. When all you can see is the negative it’s time to change your perspective and see what’s good in your world. It can also be time to get another’s perspective on what’s great about your life or project.
How has being a perfectionist benefited you? There is always a benefit. Take the time to carefully consider the benefits and if the time and energy you are putting into being a perfectionist or doing something perfectly is worth it.
Add up to 6 drops of essential oil to half a cup of full fat milk and add to the bath water. (The milk helps the oil disperse through the water rather than sitting on top of it. You could also use a solubiliser for this purpose). Lay in the bath and breathe in the cleansing aroma. If you use frankincense you could also visualize cutting all the old ties that are weighing you down.
Would you like to know more about how you can use essential oils to help you emotionally and spiritually?